Adam Knowlden
04-25-2004, 11:51 PM
http://www.bodybuilding-online.de/start/training/trapezius/tshrugslang.jpg Seated Dumbbell Shrugs supersetted with Static Cable Shrug- 3 sets
The vascular collapse this training sequence provides is unstoppable.
Seated Dumbbell shrugs are a potent weapon in the war we are waging. As you execute exercise two, really focus on contracting against the stretch. I covered this method in “8 weeks to bigger pecs 2- The Guideline”.
This may entail selecting a more moderate weight and taking time to find the point where you really feel the weight pulling on your traps. When you have established the precise spot, you will feel as though the weighs are lightly pulling on the targeted muscle.
Now contract your traps against that pull! Perform a higher rep range of 12-20 reps for this phase of the operation. We really want to focus on the stretch and contracting against it. As your shrug the load, emphasize hoisting your shoulders as high as you possibly can. I see so many people just “going through the motions” with shrugs. There is a time for power shrugs, but for now, we really want to enhance feeling the muscle burn.
http://www.bodybuildbid.com/articles/miscellan/imgs/flexwhelgetbig/flex020628-004.jpg
As soon as the pain becomes unbearable drop the dumbbells and head immediately to a low cable station. Select a fairly heavy weight, and complete one repetition of a cable shrug. Your goal is to now maintain that static state as long as possible. Aim for a weight that you can bear for 10-30 seconds. When you can take no more, set the bar down, lower the weight by 35-50% and perform an additional static squeeze for total obliteration.
The pain will really start searing now, but remember you have to uphold the weight in a solid peaked state. Trapezius training is similar to calf training. If you want optimal development you have to peak hard at the very top of the muscles range of motion. The peak of any concentric movement is the focus of a dynamic tension curve in which the muscular tension required increases throughout the range of motion until the end of concentric contraction. By emphasizing the end of the concentric contraction we can literally shape the muscle!
Skimping out on this important detail will make the difference between a champion set and a sloppy set.
http://bodybuilder.iwarp.com/images/back-pressing.jpg
The vascular collapse this training sequence provides is unstoppable.
Seated Dumbbell shrugs are a potent weapon in the war we are waging. As you execute exercise two, really focus on contracting against the stretch. I covered this method in “8 weeks to bigger pecs 2- The Guideline”.
This may entail selecting a more moderate weight and taking time to find the point where you really feel the weight pulling on your traps. When you have established the precise spot, you will feel as though the weighs are lightly pulling on the targeted muscle.
Now contract your traps against that pull! Perform a higher rep range of 12-20 reps for this phase of the operation. We really want to focus on the stretch and contracting against it. As your shrug the load, emphasize hoisting your shoulders as high as you possibly can. I see so many people just “going through the motions” with shrugs. There is a time for power shrugs, but for now, we really want to enhance feeling the muscle burn.
http://www.bodybuildbid.com/articles/miscellan/imgs/flexwhelgetbig/flex020628-004.jpg
As soon as the pain becomes unbearable drop the dumbbells and head immediately to a low cable station. Select a fairly heavy weight, and complete one repetition of a cable shrug. Your goal is to now maintain that static state as long as possible. Aim for a weight that you can bear for 10-30 seconds. When you can take no more, set the bar down, lower the weight by 35-50% and perform an additional static squeeze for total obliteration.
The pain will really start searing now, but remember you have to uphold the weight in a solid peaked state. Trapezius training is similar to calf training. If you want optimal development you have to peak hard at the very top of the muscles range of motion. The peak of any concentric movement is the focus of a dynamic tension curve in which the muscular tension required increases throughout the range of motion until the end of concentric contraction. By emphasizing the end of the concentric contraction we can literally shape the muscle!
Skimping out on this important detail will make the difference between a champion set and a sloppy set.
http://bodybuilder.iwarp.com/images/back-pressing.jpg