Traps!!!

[Illuminati]

powershrug. these do not work well with normal set/rep schemes. they are a very short range of motion very fast and explosive movement, it takes about half a second to do a rep. you need to do more reps than with most exercises. 2 or 3 sets of 10 done HEAVY are what it takes. a couple of sets of 20 will work also. if you really want to concentrate on traps, do them once a week, say on wednesday, with rows on monday and chins on friday. when i say heavy, i mean heavy. more than you can deadlift.

if you cant make your traps grow noticable the first 3-4 weeks of doing this exercise, then you are either not doing it right, or you are the type of genetic mutant that is literally 1 in 10,000.

if you can deadlift 500, by your 4th workout you should be using roughly 550lbs for 10. this is what i mean by heavy. this aint no isolation exercise. its a heavy, momentum using, fast, cheating shrug.

when i could deadlift around 700, i was doing 880 for 10 on these. if you work hard on them, they WILL make your traps grow. guaranteed.

powershrugs are an excellent exercise. widen your hands out, and use a snatch grip, and get a little variation on the exercise.
just like Glen said, this is a "heavy, momentum using, fast cheating shrug" so dont be afraid to use straps. as your focus is not to work on your grip

 

[Illuminati]

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

do you know what the starting position for the hang clean is?
if so, start in that position, and instead of cleaning the bar, shrug it at the top

 

[kethnaab]

kethnab,

by all means, if what you are doing is working for you, keep doing it and dont let me change your opinion... HOWEVER...

for most, i would not advocate a pause at the top. I would say that if you are capable of pausing at the top, the weight isnt heavy enough, and you should immedietly add 50 to 100lbs to the bar. the weight you should be using ( in my opinion) should be far in excess of what you can shrug strictly, or hold in an isometric contraction.

the powershrug should really be an all out "heave" using the whole body to get the shoulders and the bar up about 4 or 5 inches. yes, yes i know that many could and probably will find all sorts of things wrong with this. but it works, no matter how "wrong" it seems.

glenn

honestly, the only reason I don't do that is because the amount of weight on the bar would be kinda stupid, and I just have this sneaking suspicion I'd end up losing my arm, as my left one is held in place by fishing wire and a titanium pin.