How to build a huge middle back/trap?
11-06-2012 12:23 PM
Oh yeah, those are fun frank.
I'd also suggest some modified chest supported two arm db rows. Modified in, first you perform a horizontal shrug (retract your scapula hard without bending the elbows) hold it for a second, then row up.
11-06-2012 01:52 PM
Prehab goes at the end of the workout...do the YTWs and/or face pulls (prefer one or the other..) in the end...load doesn't have to be high, just worry about full ROM and about proper contraction of the scapulae
Originally Posted by jasonk202
Serious Nutrition Solutions Rep
11-06-2012 01:59 PM
Can be either. Your activation work I suggest doing at the start. This would be the YTW's, wall slides, prone snow angels, etc.
Originally Posted by Celorza
Strength work I would put toward the end, or between assistance movements, such as face pulls, scapula dips, etc.
11-06-2012 04:43 PM
A lot of great information in regards to my question. Today i worked back and took literally everything i read on this thread into work at the gym today and im getting a sore on my back that i use to get only on the days i got "lucky" lol. I'll put up a before/after picture in about 4 weeks, even though by then this thread will be long gone lol. but i still want to put it up for those who type in a similar problem into the search bar in the future and they will definitely get a lot of help.
Thanks again guys, if anyone else has anymore knowledge on what they've had success with in building this portion of the back please share your thoughts.
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