hi thanks for the replies in advance , ive got a seriously under developed left trap !!!
this is from years of picking up bags of sand using the same side and from using 14lb sledge hammers day in day out. i
ve started using single arm shrugs whilst holding heavy with the opposite arm....any suggestions how i can even up over the coming months would be greatly appreciated....ve been workin on my traps for some while now and have a question or three?
is it okay to use alternate grip when barbell shrugging? i
ve been training for about six months now but ive always had a physical job so a fair bit of weight feels natural.
i really seek large traps like austins or goldbergs...
my personal best is 227kgs for 6 reps with very little range and i dont use straps.
i start with 8 reps @ 120kgs
rear shrugs 8 reps @120kgs
front shrugs 8 reps @ 160kgs
6 to failure @ 200kgs
these all have a decent range of motion
then i come back down the weights, i also mix these up with hise shrugs and dumbell shrugs 40 kgs for hise and around 70kgs for dumbells (using the smith bar and a tricep bar)(biggest dumbells in gym are only 40kg i use these for incline forward shrugs.
today i went for a irpm at 250kgs on the smith machine, i managed to raise the bar but couldn`t shrug it i think my mistake was i tried wearing gloves and this lessened my grip?
i train traps 2-3 times a week and would appreciate any advice as the power look will be mine !!!!!
ps my body weight is 90kg dead with a bmi of 28.4 and 17.4%body fat at 35yrs old.