my time on AM
- 12-31-2010, 06:35 AM
my time on AM
Well I have been a member of this board for a while and I have gone through
many changes while here. Some for the better some for the way way worst.
But along the way I have had a lot of great info given to me, and I have read a couple novels worth of text on this site.
I always come back here when I need some serious advice and I figured I would just show where I started way back when and where I am now.
Also I would love some pointers on how to make my traps respond a little better because i am not getting anything out of them growth wise.
Also the lower part of my pec, and the inside I am looking to fill out so please post away AM
So here I am way back
And me now
- 12-31-2010, 07:00 AM
- 12-31-2010, 07:11 AM
traps- I have tried all kinds of things from shrugging heavy to shrugging weight plates for 30 reps for 5 sets. 10 chin down, 10 chin up, and 10 half reps but nothing seems to be working for me and my left trap has not grown
I have been doing deads also, and trap raises
For my pecs I do a number of things
Flat bench, incline, pec flys, when in the cage I lower the two handles and start them at my hips and bring them up and in to about eye level
I do cable cross overs
and I know I am missing something
12-31-2010, 06:23 PM
This is from Jim Wendler who else better to tell you how to get a big yoke other then him
Yoke Rule #1 – Train Heavy
The history behind the development of the yoke started in the 8th grade. This is when I started to train. I didn’t know how to train but I did train heavy. This is the key component of being beefy. You cannot big a thick, impressive yoke handling weights that would be called “pink” if they were a color. Your training has to revolve around heavy squats, benches, and deadlifts. This is nothing that hasn’t been said before, but should always be reiterated. This is the most important rule if you want to go to Yoke State University.
Yoke Rule #2 – Deadlift
If you were to put me on a deserted island and allowed me to do one exercise, I would pick the deadlift. Also, since I suck at the deadlift no one would see how bad I was at it. No other lift works more muscles than the deadlift. The irony is that few people do this lift and when they do, it’s “for reps” or for “form work” so they don‘t hurt their back. These terms are code for “*****”. Yes, I did just say that, but let’s be honest and call a spade a spade. So you must pull and you must pull heavy.
Yoke Rule #3 – Hang Cleans/Snatches
I know some people aren’t keen on the Olympic lifts, but they are gold when developing the yoke. While the Power Clean/Power Snatch are OK, the “hang” versions are much better. This is because most people will use more upper body when doing hang cleans or hang snatches. I recommend doing them one time a week, for 3-5 sets of 3-5 reps. Don’t be afraid to use straps. The Olympic lifts were a big part of my program for a number of years and I credit them for building the foundation of a proper Yoke. Don’t be afraid to try clean grip snatches.
Yoke Rule #4 – Neck work
I’m a card carrying member of the Neckwork Network. I think every man should be doing neck work, regardless of sport. No one wants to have a stack of dimes holding their head in place. It’s embarrassing. As for exercises, I’m not a big fan of neck bridges as they seem unsafe and every time I see someone doing them I have this intense urge to kick their heads out from underneath them. Since I know I’m not the only that thinks like that, I’ll play it safe and stick to the neck harness and the 4 way neck machine. Now let me bestow some wisdom on you; don’t try to max out on these exercises. I tried putting a 100lb dumbbell on the neck harness and after a couple of reps, felt an intense pain in my neck. Not a good thing. When training the neck, either with the neck harness or the 4 way neck machine, stick to higher reps – 10-30 reps. I like to do neck work after each workout. When I was lugging the pigskin for University of Arizona, I would 2 sets of neck work every morning and 2 sets before I went to bed. I put my neck harness beside my bed as a constant reminder. I did sets of 30 reps. Bottom line; do some neck work or be doomed to a life of buying off the shelf.
Yoke Rule #5 – Shrugs
Shrugs are the most common and popular yoke exercise and for good reason. They are easy to do and they work. I have done my fair share of shrug variations and found that each one of them is unique and special. Here are some of my favorites –
Trap Bar Shrugs
Fat Bar Shrugs
Power Squat Shrugs
Safety Squat Bar Shrugs
Chest Supported Row Shrugs
The key to doing the shrugs (as with all exercises) is to maintain good form. Reps should fall between 6-20. Don’t be afraid to do some high reps with them.
Yoke Rule #6 – Upright Rows
Now I know some people laugh at this one, but they are weak and pathetic, so pay no mind to their chuckles. Up rows were a staple of my training for many years and I recently brought them back. After a recent up row session, my wife commented on the new growth of my traps so I know these work. I don’t like doing these too heavy as they hurt my shoulder sometimes and my form goes in the dumper. These are done for higher reps; 10-15.
Yoke Rule #7 – The Others
There are several other exercises other than the ones listed above that can contribute to a massive yoke. These include; face pulls, rear delt raises, seated dumbbell power cleans, chest supported rows, pull-ups/chin-ups and barbell/db rows. All have a contributing factor to the growth of the yoke, but you can survive without them. Now there are no more excuses for having a small yoke. This is not something that can be developed overnight. The maturation of the yoke takes time. Be patient and the rewards will be great. http://www.elitefts.com/documents/the_yoke.htm
As for inner chest alot of that i think that has to do with genetics! But other wise the good ol narrow grip presses, but focus on feeling the chest and no so much the tris, get that nice squeeze at the top! Or another that can help a little is posing and flexing, and streching, after a workout or between sets.
As for lower chest sticking with Dips would be my number one pick.
12-31-2010, 06:46 PM
I've never done a straight shrug in probably 5 years. I got good trap development from deads, and most of it from one-arm snatches. Worked my way up to doing 135 for reps. Ladies do like guys with some remnant of necks tho
12-31-2010, 06:48 PM
12-31-2010, 08:13 PM
01-03-2011, 01:55 PM
01-05-2011, 05:50 PM
Man, I tried doing the upright rows yesterday along with deads and just added a little more weight than I usually do on the deads and today when I woke up my traps were burning when I was moving my arms.
So I def felt it with the rows thanks for the help.
I am going to run a bulk here shortly and I am going to be looking for some serious advice.
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