[quote]spar4tee wrote:
herp derp[/quote]
im liking your posts more and more… keep em coming!
Bent over barbell rows with a Ubar for full contraction… drop the weight so you can actually get full contraction cuz Im betting most dont… also for whoever said shrugs will hit the mid traps… You need a physics lesson. The trapezius is a large diamond shape muscle that extends below the scapula… You cannot contract between the scapula with a pull in an up and down motion… Put some thought into this… IF you want to fully contract and stretch this area you need to let the scapula relax out and then squeeze them back… using both rhomboids and mid trapzius. Bent over rows, bent over lateral raises, shrugs, face pulls, underhand seated rows (normal width) , overhand seated rows (wide grip) … Do enough of these with a real squeeze and you will grow. You can use the muscle inteded or just lift the weight both work but one will help you grow a particlar muscle the other will just get the surrounding muscles stronger. Just an educated opinion.
Additional point… because this isnt a mirror muscle (one you can see contracting) it takes longer to actually feel it working correctly … This is why its harder to grow. Once you can feel it contract properly and develop the connection with it, you will start towards growing. Lower your weight until you can connect to it…
OP “rowing” is simply an umbrella term for literally dozens of exercises. Keep it simple, get strong, keep the set focused, eat, sleep, repeat.
[quote]Swolle wrote:
Bent over barbell rows with a Ubar for full contraction… drop the weight so you can actually get full contraction cuz Im betting most dont… also for whoever said shrugs will hit the mid traps… You need a physics lesson. The trapezius is a large diamond shape muscle that extends below the scapula… You cannot contract between the scapula with a pull in an up and down motion… Put some thought into this… IF you want to fully contract and stretch this area you need to let the scapula relax out and then squeeze them back… using both rhomboids and mid trapzius. Bent over rows, bent over lateral raises, shrugs, face pulls, underhand seated rows (normal width) , overhand seated rows (wide grip) … Do enough of these with a real squeeze and you will grow. You can use the muscle inteded or just lift the weight both work but one will help you grow a particlar muscle the other will just get the surrounding muscles stronger. Just an educated opinion.[/quote]
Thankyou for the advice. Thats everything I wanted to know 