adler training

Today's subject seems rather mundane..I mean shrugs, really? You grab the heaviest dumbbells you can find and perform short , jerky motions right?
yes, that is pretty much how shrugs are done in every gym I ever set foot in. Its a pretty cool exercise, you get to move 5 plates on the barbell, make  a lot of noise, enforce your tough guy image and, best of all  you cant really mess it up. Or at  least that's what people believe.
First of all, when people do shrugs they tend to think only about the small area that's actually visible toward the ears ( unless you are Johnny Jackson, than that part is huge). But if you be so inclined and look at the graph, you will notice that the traps are quite big and cover a large part of your back.
So you must break the training down into upper and lower traps to get a full development. Regular shrugs, shrugs with chest support on a bench and reverse shrugs at the cable pull down would be a good combination.
Secondly, the traps elevate and lover the shoulder blades so rolling the shoulders back and forth is not a good idea. Get a feeling for moving your shoulder blades without engaging the arms.
Thirdly, weight is secondary, feeling the muscle comes first. Too many guys perform shrugs like they are having some sort of epileptic seizure in order to move a large amount of weight. Again, focus on the squeeze and the stretch.
Whats the payoff for well developed traps?
If you are a football player, wrestler or boxer it will save you from spinal injuries. As a bodybuilder or regular weightlifter, traps are crucial for shoulder health.
So there you have it, the rundown of an exercise everyone thinks they know and hardly anyone does it right.
Maik

Finally, I get to post an update regarding my last show, which was the Musclemania NY, conviently held in AStoria. After a grueling 16 week prep, I was a very lean ( and dehydrated 210 lbs) which was good enough to win the heavyweight class. For teh overall, I was edged out by a formidable ligth-heavy weight competitior, you can see for yourself via the links. I want to thank everyone who s

http://fitisin.zenfolio.com/p60150266/h375a98e4#h3252ee67
http://fitisin.zenfolio.com/p60150266/h375a98e4#h375a98e4

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