H4M and Akuma
what are your primary movements for lats?
[quote]MAF14 wrote:
H4M and Akuma
what are your primary movements for lats?[/quote]
Rack chins and Pendlay Rows
[quote]MAF14 wrote:
H4M and Akuma
what are your primary movements for lats?[/quote]
Can change for me. Some days its Barbell rows, some days its a Isolateral Hammerstrength machine, but i do weighted pullups basically every back day, so that could be thrown into a Primary category.
[quote]eyegainweightbig wrote:
[quote]waylanderxx wrote:
[quote]kickureface wrote:
thanks h4m
should i continue to do the waist rows or revert to a more standard high ab row with more focus on the batwings[/quote]
I’ve never seen anyone but small people row to their upper abs, just sayin. DONT HATE THE WAIST![/quote]
I thought you rwo to the chest on pendlay rows?
or are you just talking about regular bb rows?
thanks man[/quote]
On Pendlays yes. I was referring to the traditional BB row in regards to rowing to the waist, not upper abs.
[quote]Sick Rick wrote:
I have a question about traps.
I have pretty wide clavicles and it’s a pain in the ass to get my traps up because of it. I’m still a beginner but my traps look like they’ve never been trained, yet I deadlift and rack pull heavy and do heavy trap exercises on another day of the week. When I shrug I usually go into a higher rep range (15-20) and I deadlift and rack pull in the 1-5 rep range. I pull back the scapulae when I lock out to hit the traps more, but still nothing.
Should I try other exercises or just accept that it’s a weak muscle group and beat the shit out of it 2-3 times a week?
[/quote]
My traps aren’t huge, but they didn’t really start to grow until I started doing hang and power cleans.
[quote]Blaze_108 wrote:
[quote]Sick Rick wrote:
I have a question about traps.
I have pretty wide clavicles and it’s a pain in the ass to get my traps up because of it. I’m still a beginner but my traps look like they’ve never been trained, yet I deadlift and rack pull heavy and do heavy trap exercises on another day of the week. When I shrug I usually go into a higher rep range (15-20) and I deadlift and rack pull in the 1-5 rep range. I pull back the scapulae when I lock out to hit the traps more, but still nothing.
Should I try other exercises or just accept that it’s a weak muscle group and beat the shit out of it 2-3 times a week?[/quote]
My traps aren’t huge, but they didn’t really start to grow until I started doing hang and power cleans.[/quote]
This can help with trap activation…
Also, by “heavy” what do you mean? For example, how much can you shrug for reps?
[quote]hungry4more wrote:
[quote]Blaze_108 wrote:
[quote]Sick Rick wrote:
I have a question about traps.
I have pretty wide clavicles and it’s a pain in the ass to get my traps up because of it. I’m still a beginner but my traps look like they’ve never been trained, yet I deadlift and rack pull heavy and do heavy trap exercises on another day of the week. When I shrug I usually go into a higher rep range (15-20) and I deadlift and rack pull in the 1-5 rep range. I pull back the scapulae when I lock out to hit the traps more, but still nothing.
Should I try other exercises or just accept that it’s a weak muscle group and beat the shit out of it 2-3 times a week?
My traps aren’t huge, but they didn’t really start to grow until I started doing hang and power cleans.[/quote]
This can help with trap activation…
Also, by “heavy” what do you mean? For example, how much can you shrug for reps?
[/quote]
I shrug 350 pounds for max 20 reps.
Akuma and Sam_sneed, both of your tips for pullups helped me out. Thank you!
[quote]debraD wrote:
Akuma and Sam_sneed, both of your tips for pullups helped me out. Thank you![/quote]
Np, anytime.
Traps have been a problem spot for me as well. Not able to shrug my shoulders up very high at all. What I have found that works for me though is the double overhand reverse grip shrug in the power rack. Setup on the pins with the bar up at the front against the rack.
This allows me to lean forward (feet are actually slightly behind the bar at this point)at about a 30 degree angle and shrug the bar (bar will travel straight up and down against the power rack).
I can shrug fairly heavy for 6-8 reps but it never really made my traps grow. This setup in the power rack with 135-185lbs plus rack pulls has made them finally grow. Looked for a video but couldn’t find one. Maybe I will make one.
[quote]debraD wrote:
Akuma and Sam_sneed, both of your tips for pullups helped me out. Thank you![/quote]
Your welcome, glad it helped.
[quote]Sick Rick wrote:
[quote]hungry4more wrote:
[quote]Blaze_108 wrote:
[quote]Sick Rick wrote:
I have a question about traps.
I have pretty wide clavicles and it’s a pain in the ass to get my traps up because of it. I’m still a beginner but my traps look like they’ve never been trained, yet I deadlift and rack pull heavy and do heavy trap exercises on another day of the week. When I shrug I usually go into a higher rep range (15-20) and I deadlift and rack pull in the 1-5 rep range. I pull back the scapulae when I lock out to hit the traps more, but still nothing.
Should I try other exercises or just accept that it’s a weak muscle group and beat the shit out of it 2-3 times a week?
My traps aren’t huge, but they didn’t really start to grow until I started doing hang and power cleans.[/quote]
This can help with trap activation…
Also, by “heavy” what do you mean? For example, how much can you shrug for reps?
[/quote]
[/quote]
I shrug 350 pounds for max 20 reps.[/quote]
That’s not weak, but it isn’t strong either. If traps are a genetically bad bodypart for you, the best way to overcome it imo is to make them hellaciously strong(er). Make sense?
Alright lets talk machines who here uses them?
[quote]JoabSonOfZeruiah wrote:
Alright lets talk machines who here uses them?[/quote]
HS Iso Lateral Row FTW
…i love that thing and is actually really easy on the mind/muscle connection (for me at least)
[quote]waylanderxx wrote:
[quote]eyegainweightbig wrote:
[quote]waylanderxx wrote:
[quote]kickureface wrote:
thanks h4m
should i continue to do the waist rows or revert to a more standard high ab row with more focus on the batwings[/quote]
I’ve never seen anyone but small people row to their upper abs, just sayin. DONT HATE THE WAIST![/quote]
I thought you rwo to the chest on pendlay rows?
or are you just talking about regular bb rows?
thanks man[/quote]
On Pendlays yes. I was referring to the traditional BB row in regards to rowing to the waist, not upper abs.[/quote]
What about if I want to target my upper back musculature instead of the Lats using BB rows? Should I row to my upper abs?
For me, supinated chinups give me the best mind muscle connection for my Lats. I’m trying to find an exercise to bring up my upper back.
[quote]JoabSonOfZeruiah wrote:
Alright lets talk machines who here uses them?[/quote]
Machines are a lifesaver for me since I can’t do barbell rows or deadlifts.
My favorite are the HS machines. Just about all of their plate loaded back machines feel awesome without aggravating my discs.
[quote]OatsNMilk wrote:
[quote]waylanderxx wrote:
[quote]eyegainweightbig wrote:
[quote]waylanderxx wrote:
[quote]kickureface wrote:
thanks h4m
should i continue to do the waist rows or revert to a more standard high ab row with more focus on the batwings[/quote]
I’ve never seen anyone but small people row to their upper abs, just sayin. DONT HATE THE WAIST![/quote]
I thought you rwo to the chest on pendlay rows?
or are you just talking about regular bb rows?
thanks man[/quote]
On Pendlays yes. I was referring to the traditional BB row in regards to rowing to the waist, not upper abs.[/quote]
What about if I want to target my upper back musculature instead of the Lats using BB rows? Should I row to my upper abs?
For me, supinated chinups give me the best mind muscle connection for my Lats. I’m trying to find an exercise to bring up my upper back.[/quote]
Give BB Rows a try like I do them in the vid I just posted a page or two back, do them for a couple months…if they work for you, keep doing them.
any recommendations on exercises for someone that has high lat insertions and whos arms tend to dominate on almost all pulling exercises?
[quote]Mikeee wrote:
any recommendations on exercises for someone that has high lat insertions and whos arms tend to dominate on almost all pulling exercises?[/quote]
Focus more. Mind muscle connection is a powerful tool.
[quote]JoabSonOfZeruiah wrote:
Alright lets talk machines who here uses them?[/quote]
HS low row on back day, HS high row on shoulder day