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  #101  
Unread 02-13-2009, 01:04 AM
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jc jc is offline
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everytime I see this thread bumped, all I read is My Genetic Bulking Routine. its time for glasses
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  #102  
Unread 02-16-2009, 06:18 PM
PeyZS PeyZS is offline
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Quote:
most don't do either optimally and I've never seen anybody I didn't teach do upright rows in a safe fashion.
in addition to the no higher than sternum issue...

shoulders down and back as usual? I notice guys tend to 'hike' when they do this

the movement seems to essentially be a side lateral, when I think about it. except maybe it lets you handle more weight and give a heavier tension stimulus to the muskle
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  #103  
Unread 02-16-2009, 08:10 PM
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Unless you're training the traps specifically and/or want an impingement, keep the shoulders down.
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  #104  
Unread 02-17-2009, 10:29 AM
T.G. T.G. is offline
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isn't shrugs enough for traps.

I am thinking this is safer from impingement or no?
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  #105  
Unread 02-20-2009, 09:52 AM
PeyZS PeyZS is offline
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Quote:
Originally Posted by lylemcd View Post
Traps are another of those muscle groups that often don't 'fit' well anywhere. They can realistically go after shoulders, they can realistically follow deadlifts on 'leg' day.

2-3 sets following other work shouldn't kill anybody.

And chicks dig the big yoke.
Jedi master Lyle, oh master of all exercises that lie betwixt heaven and earth...

do you have any feelings/preference on BB vs DB vs shrug cage in this regard?
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  #106  
Unread 02-20-2009, 09:58 AM
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Pros and cons, pros and cons.

Barbell can be a problem mechanically, especially for boys. I'll let you figure out why. You can always lean forwards a bit (which increases trap II activation if you shrug up and back) but that also puts a lot more stress on the low back.

I might hand wave at something involving shoulder internal rotation (b/c of hte grip) but I wouldn't get too wound up about it either.

Db's avoid that but grip seems to be more of an issue (problem eliminated with straps). You arguably get a better line of pull (in terms of the line of resistance being straight relative to the pull of Traps I which is straight up).

At the end of the day, it doesn't matter.
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  #107  
Unread 02-20-2009, 10:00 AM
PeyZS PeyZS is offline
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yeah I 'm sick of the BB slapping my vitals, ya dig

shrug cage is on par with DB, IYO? Except for having to start the movement with a dead lift, but hey, thats fine with me
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  #108  
Unread 02-20-2009, 10:03 AM
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What do you mean by shrug cage: the things you stand in (like a trap bar) that keep the hands ou to the side but it sort of 'goes around you'? or something else?
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  #109  
Unread 02-20-2009, 10:05 AM
PeyZS PeyZS is offline
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yes. it goes all around you, hands grip on the outside neutral grip. you can use them to do dead lifts (i've seen videos of layne norton doing so) or shrugs, etc...lemme try and dig up a pic

http://www.youtube.com/watch?v=JcDPGd0eRYI

(honestly dunno what its called, sorry. trap bar?)

Last edited by PeyZS : 02-20-2009 at 10:08 AM.
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  #110  
Unread 02-20-2009, 11:21 AM
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AllGenetix AllGenetix is offline
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Quote:
Originally Posted by lyle the guru
A tool, nothing more

Some pros include letting people with bad levers (e.g. long femurs) do 'deadlifts' without having to deal with getting the bar around their shins.

More of a squat/deadlift hybrid which means relatively more even stress against quads/glutes/hams compared to a true deadlift.

Folks with bad backs can stay more upright and still hammer legs while decreasing stress across spine.

Lets you unload the spine if you buy into that idea.

Good training effect for upper back (since you should be setting it like hell when you start the pull)

For shrugs, lets you move some good weights without hitting your dick with the bar or deadling with heavy DB's.

I still want to figure out how to power clean with it.
from the man himself
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