Traps!!!

[rick_hfh]

I must agree that many won't like the power shrug idea. The whole body jerking around using a ton of weight. But there is a very short range of motion for the traps, so it is not a bad idea. The football team at my college does them all the time. At first time I saw them I thought somebodys going to get there arms ripped off. After incorporating them into the workout at the beginning of the year, a lot of guys have some good sized traps for natty bbers. So it is worth a shot in my book.

In my experience, drop sets have done well for me. Not everyone responds the same way so give both a shot. Good luck and keep us posted.

 

[glennpendlay]

the "quick" nature of the reps (small TUT) is why i recomend higher reps. a set of 3 or of 5 doesnt do much when each rep takes half a second!

obviously there are many ways to get the traps to grow, as with any muscle. lots of things work. however, if your doing powershrugs, i wouldnt think doing another exercise afterwords would be the best, not in myopinion anyway. anyone who is pressing overhead is getting some trap work that way. anyone who is rowing is getting some trap work that way. anyone who is deadlifting or powercleaning is working the traps through these exercises. adding powershrugs if you think you need more... if your doing all these other exercises, your really adding a 5th trap exercise to your workout.

for most, i think just the regular exercises, presses, rows, deadlifts, powercleans, will work the traps enough for them to grow along with the rest of the body. if this isnt getting the job done, a couple of sets of powershrugs can be added. its hard for me to imagine a situation where even more would be beneficial.

Pausing is beneficial, although humbling as the weight will go down, as it increases the TUT time under tension, which is primarily responsible for the size vs strength pathways.

I would do the power shrugs with no pause....get under a claf raise machine and do THOSE shrugs with a pause.

 

[Protobuilder]

I've been doing powershrugs along w/ deads, rows, and pullups, and my traps have grown nicely. Again, I think it comes down to the basics here that bears repeating: if you're doing a decent exercise (power shrug is a great one, IMO), eating right, and adding weight to the bar in a regular, logical fashion, you will grow. I think exercise selection is probably less important, so long as you're not doing something dumb. If you don't know which exercises are dumb, ask yourself: "Would Brooks Kubik do it?" If the answer is "no," then its a dumb exercise. If you don't know who Brooks is, immediately punch yourself in the balls, start wearing lady's underpants, and learn about being a man here: http://www.brookskubik.com/

 

[Anthrax Invasion]

I've been doing powershrugs along w/ deads, rows, and pullups, and my traps have grown nicely. Again, I think it comes down to the basics here that bears repeating: if you're doing a decent exercise (power shrug is a great one, IMO), eating right, and adding weight to the bar in a regular, logical fashion, you will grow. I think exercise selection is probably less important, so long as you're not doing something dumb. If you don't know which exercises are dumb, ask yourself: "Would Brooks Kubik do it?" If the answer is "no," then its a dumb exercise. If you don't know who Brooks is, immediately punch yourself in the balls, start wearing lady's underpants, and learn about being a man here: http://www.brookskubik.com/

Will do. In the mean time, stop trying to sound like Maddox.

 

[The Shadow]

stuart mcrobert is another author that comes to mind

 

[Anthrax Invasion]

stuart mcrobert is another author that comes to mind

Isn't he the douche who insists you use a trap bar to deadlift safely?

 

[The Shadow]

Isn't he the douche who insists you use a trap bar to deadlift safely?

He is one of the leading proponents for lifting smart/heavy and resting.

He might use a trap bar, but I think there was a physical reason for him doing so.

imo the trapbar does have its benefits...especially in neutral grip shrugging

 

[Protobuilder]

I've heard lots of people suggest the trap bar as well as its second cousin, the tarp bar. Trap bar is supposed to be good for allowing you to go heavy and with your back in a very good position. I've never used one but only b/c I don't have access to one.

 

[ErikZ]

Anyone got a quick guide on how should powercleans be executed?
AI share the knowledge baby
Mr Pendlay, u r an inspiration

 

[blut wump]

Here's an old post from Madcow2 on powershrugs:
http://www.elitefitness.com/forum/showpost.php?p=4712284&postcount=319