trap exercises and routine

[KTMONEY100]

In the first movement, do you try to contract the traps over and over or do you just hold a heavy lockout? Thanks

[enormousmaggot]

it's funny how polite timberwolf is to fuckheads

[emantabrizi]

@enormousmaggot ... hahahahahaha!!! Awesome, and yes, he has a lot of patience. It's amazing.

[dejavu1328]

u shud do a vid of ur regular workout, advice, tips and so on so we cud b like tht lol keep the vids comin man

[onlyafool1611]

traps is a hard muscle to work and this man has good! traps

[khanriza]

Are you doing the first exercise in order to get your body used to heavier weight?

And what do you mean by potentiation?

[blade83336]

i like workin traps its awsome, hey do u ever use a hex bar??

[xistrik3rix]

I would think that the first exercise would have negatives outweighing the positives.... looks like a lot of stress on elbows,shoulders, and spine... but then again, i have never tried it.

[abdulrehman6475]

Your physique AND strength is amazing...What do you normally train for? Hypertrophy or strength training?

[tkotan]

uh, wtf?

[superrubiksman]

I think the first exercise is pointless.

[timbahwolf]

@superrubiksman

To each their own. According to Paul Chek...."This exercise is not an ideal exercise for developing hypertrophy simply because the rest of your body will likely fatigue long before you ever break down enough tissue in your traps to get a hypertrophy response. This exercise is for developing maximal strength and/or power for pressing or holding anything over your head"

[superrubiksman]

@timbahwolf No i dont thhink you can build strenght eeither because the ROM is horrible its the equivalent of me picking up a 200 pound dumbell and curling it for 1/3 of an inch. Still like the vids though keep um comin :)

[timbahwolf]

@superrubiksman

Would again have to disagree with you for various reasons....

If you've ever done overhead shrugs, the range of motion is already very small. So even though the weight we were using was heavy, we actually weren't doing that much less range of motion. I'm also a big advocate of potentiation and believe it does have neurological benefits in performance. Again to each their own. And thanks.

[ECUHunterJ]

@superrubiksman Static holds are pointless? HAHA.. ok. One sure fire way to increasing overhead press strength.. is..well.. getting used to holding heavy things over your head. If it was pointless, Olympic powerlifters wouldnt do them.

[superrubiksman]

@ECUHunterJ Well in my eyes its pointless cause im focusing on hypertrophy and this would do nothing but waist time there are way better exercises for traps. Make come back to that that smart ass.

[ECUHunterJ]

@superrubiksman You just dont get it. This isnt just some "exercise for traps".  Yes, it works the traps, but thats not all its for. It is a training method to increase the strength of the overhead press. It nuerologically gets your body used to holding big weight over your head. Hypertrophy really doesnt have anything to do with anything in this conversation.. static holds are a strength training tool. Once you can overhead press a crapload of weight, you'll be a monster.

[superrubiksman]

@ECUHunterJ Man You fuckin dont get it your trying to talk about something else that i dont care about i said this exercise is pointless to me because it doesnt build muscle And came and started talkin about it is nueroligically good for strength and shit but what you dont understand is i dont give a fuck if its good for helping me lift weight above my head cause i wont be doin that cause i train for hypertrophy so calm your shit you fucktard.

[ECUHunterJ]

@superrubiksman LOL bro... calm down. This is the internet. My whole point is that if you use this to train for higher strength, you will lift HEAVIER, causing more muscle gain. Which is what you want right? This indirectly builds muscle.

[Thunderspank300]

@superrubiksman ITs the samething as a shrug just reverse would be like holding a heavy deadlift in the top locked out position... works your traps very good and whole body for that matter

[goo5976]

hey timbah. need some help bud. im 6'3" 330ish pounds. so basically, im fat. i bench 345lbs. squat 525, and deadlift around 550. im not like obese, but very overweight. i need some tips as far as increasing my metabolic speed and how to increase lean muscle. im pretty self conscious because of my "man boobs" and i also need some tips on how to get rid of them too. even when i was 270, i had them, and now they are worse. please give me some tips? thanks a lot bud.

[superrubiksman]

@goo5976 Water speeds up metabolisim so drink 1 glass of water every hour stay hydrated always. And cardio 30 minute jog every morning. Eat only slow digesting carbs (basicaly eat the whole grain stuff and brown stuff like brown rice e.t.c And dont drink soda). Also eat your bodyweight in grams of lean protein every day(basicaly beef cooked with olive oil or chicken cooked in olive oil or turkey NOTHING COOKED IN PEANUT OIL OR CRISCO). And most of all keep working out.

[goo5976]

@superrubiksman ...thanks man. i seem to be losing weight and i have been doing what u said to do for the past few weeks. thanks for the tips though bud.

[superrubiksman]

@goo5976 Your welcome. And sorry i didnt read your main question i was just repling about the losing weight, But anyway you can lose the man boobs with high reps of wide arm push ups like 10 pushups than 30 second break than and on you should do that for about 10 sets equaling about a hundred pushups and increase the sets by 1 every week and eventualy adding more pushups per set. This in conjuction with what i said befor will get rid of your problem.

[goo5976]

@superrubiksman ...finally a workout that doesnt sound horrible! thanks! never heard of that exercise.. its definitely going to be a huge help. i will assume the pushups should be done daily. thanks so much man. its hard to get good answers on yt but looks like it paid off. when i see good progress and i will be making a video and ill send it to you. god bless brother

[armor858]

hey look it's liu kang

[StatzGee]

add some facepulls (i saw you do band work) to make this a triset and you've got yourself a really shoulder healthy way to build the traps/rhomboids.

[timbahwolf]

@StatzGee

I do supersets of facepulls and pressdowns at the beginning of every upper body workout as part of my warmup.

[ripmx6]

this is all wrong lol... nobody try this at the gym you will be laughed at.

[timbahwolf]

@ripmx6

Its true. I always hear people snickering and pointing at me whenever I do these. I just try to imagine I'm a comic doing standup and it gets me by. Its all about perspective.

[JeevZ86]

@timbahwolf Reminds me of a quote. "Great spirits have always encountered violent opposition from mediocre minds" Einstein. I'm gonna try it this week. I'm with you, you have to always shock your muscles and get them from angles they're not used to, even if the rom is minimal it still has an effect. Just the static - hold and squeeze portion will provide huge benefits

[SuWoopSparrow]

@ripmx6 whatever gets you good results right?

[Davelisssss]

Ur awasome can i know how old are u???

[alo254]

It's all about finding out what works for you, because everybody is different. And it seems this guy has found a great routine that works well for him, he's got one of the best physiques out there!!

[lanneistion]

do you inhale when lifting and exhale when lowering?

[racingguy11]

@lanneistion u should inhale while lowering and exhale on lifting

[FunBoy3030]

barbell shrugs are so good for fast traps gains, looking up helps to build the upper part.

i don't think deadlifts are guing to build traps like this training here, because here you concentrate on working the traps, thing that doesn't happen with deadlifts. is like saying hey, no barbell curls because i do push ups or something, no, you're just getting a general workout

[MorbidDesireToBurn]

Impressive arms. How good does that first move compete with shrugs?

[darles1118]

i cant wait to try this u give me mad ideas thanx timbah...

[Wizhix]

will be fun to train back tomorrow :)

[jakekhanph]

i have never seen anyone doing the first exercise, but it looks really effective, i'm gonna give it a try tomorrow.

do u perform this exrecise as heavy as you can? 

[laocrown]

can't argue with a guy who is getting awesome results...trying these next workout

[crazykorean2268]

NEVER saw trap exercises like this in my life. like the first exercise. high shoulder press form...

[networksoldier]

did you eat protein  or this muscles normal ?

[FunBoy3030]

@networksoldier of course he didn't eat protein... lol

[networksoldier]

@FunBoy3030 nice i don't eat it too and my body going up

[FunBoy3030]

@networksoldier i was sarcastic man, he eats lots of protein of course. muscle is protein

[networksoldier]

@FunBoy3030 man i am without protain but i got some muscles

[FunBoy3030]

@networksoldier sure you get muscles man, i was putting on mass without knowing about all the protein thing. but try to add protein and see if you get bigger :)

[mlewis003]

very unique training

[fatcat669]

oh i see he does them with more ROM with 135. thats pretty impressive

[GraigAntonio]

I don't think i've ever seen or heard of this variation before

[iCookie1]

instead of doing biceps curl in the squat rack he's doing trap curl in the squat rack....lolz

[hoosierlifter]

I'm curious about the elbow wrap during the first exercise. Do you have tendinitis? I have it in both elbows and it's causing me so much pain now that I have quit isolated triceps movements and all pushing movements for 2 weeks.

[x900lbGorillax]

Nice man, really like the looks of this routine. I can tell you really try to feel the muscle groups you work. I do the same thing. If I ever get enough equipment or gym I am gonna try this. I just need more weight basically.

[alvadagansta]

i love your the way to use that (cage that people use for squats, whatever it's called) for shoulders (first 20 secs of the vid). Really creative, imma try it.

[eckojuice]

Dogday from OTFN- Nice vid Timber, do you typically want to look more down to get more range of motion? or is that just habit? im curious only because im worried about it effecting the spine/posture/neck pain.

[fatcat669]

chin tucked to chest eyes forward. overhead shrugs are great to getunderused and underdeveloped lower traps firing and stronger. useful for lockout on OHP but i doubt many problem have particular problem with lockout. still a good movement but ive never seen anyone use this much weight. i think theres more of a benefit with lower weight full ROM and high reps as its more of an assistance exercise. for sure heavy overhead shrugs will hit your serratus anterior and lower traps isometrically

[Daniel3992]

hey timbahwolf, i was wondering what do you think is better overhand or underhand for bent over rows? should i just stick with what im comfortable with. or is one significantly better

[CmGHaures]

or you could try alternating from forehand to backhand to work both sides

give it a try

[StevenSWM]

This is a new and unconventional movement to me...where you have the weight already pressed overhead, but then do the small mini presses going for further extention??? Does that really target the traps? I'll try those tomorrow and do only those, and see if I can feel it in my traps later.

And again, Congrats on all your appearances in "Muscle & Fitness"!!! That puts you in an elite group.

[qualm43]

well you could do all that, or you could just do deadlifts.....

[timbahwolf]

I guess you're in the school of thought that believes bench and bent over rows are also all you need for arm development? And you know what? For some, that is true. For many, its not.

[qualm43]

arms? We're talking traps breezy..... Don't get mad.

[stevendawg]

he was getting a point across that compounds can only take your arms/traps/shoulders development so far

[superrubiksman]

@timbahwolf Maybe not bent over rows but many pros agree that the bench has to be a staple in your routine for arm development.

[fatcat669]

im pretty sick of people taking that to the extreme end opposite to people who do all isolation work and no deadlifts.even dave tate does alot of isolation work and you are fuckin dumb if you tell me he doesnt know a thing or two about strength and development altho i bet he could give a shit how big his traps

[eckojuice]

who said he doesnt know a thing or two? the dude is sponsored and well known in the body building industry. hes featured in magazines and knows his shit.

[stonedsurvival]

@qualm43

I agree with you - if you do the whole strength-training/power-liftin­g kinda routine you would be hitting the traps pretty well. In fact i noticed that even in this video lot of the movements are variations of the movements involved in the overhead press and the deadlift. But i guess to each, his own

cheers

[igz20]

@qualm43 look at this guy's physic he obviously has the results to back up his routines lol.

[bboynaki]

@qualm43 right?? just do deadlifts...if you cant deadlift there's no reason to be in the gym

[iPod174]

all great stuff right here but what about haney shrugs? I've tried doing them. i can't tell whether to shrug first then pull or just pull as you would normally do an upright row (wide grip).

[timbahwolf]

Not familiar with Haney shrugs.

I've also started incorporating high pulls. And on lighter days a circuit of behind back shrugs, shrugs to the front and ending with close grip upright rows using bands.

[iPod174]

haney shrugs are behind the back shrugs, lol

in all, thanks for the insight on your trap routine =)

peace, love, & muscles

[xpNoYx]

still awesome man