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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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Old 11-20-2008, 02:45 PM   #21 (permalink)
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Originally Posted by wukkadb View Post
ohh...your one of those internet warriors who posts photoshop pics with cartoon font, illustrating lame scenarios?

typical....lemme guess, you're probably from East County (Santee, El Cajon, Lakeside) right?? LOL


anyways...my t bar rows my helped my traps greatly. Tried some shrugs this morning with more weight. Noticed a slight difference, though my elbow joints got a little ache.
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Old 11-20-2008, 02:54 PM   #22 (permalink)
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Wow, this thread stinks of failure.
So says the 160lb powerhouse....

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Old 11-20-2008, 03:33 PM   #23 (permalink)
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Sekou how much weight are you using?

Seriously, I shrug 175lbs for 10 reps easily and I'm a pretty weak individual.

I see a lot of people using really small amounts of weight in shrugs and most of the time it's simply because they don't know what they can actually manage.

And elbow ache? Your form must be off my friend.
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Old 11-20-2008, 04:12 PM   #24 (permalink)
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generally I just shrug at the top of my deadlifts.

there's a lot of things that hit the traps. the shrug is the only specific thing I really do to hit em.
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Old 11-20-2008, 07:45 PM   #25 (permalink)
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So says the 160lb powerhouse....

You don't have to be a "powerhouse" to know what you are talking about or hold an intelligent conversation.
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Old 11-20-2008, 08:49 PM   #26 (permalink)
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You don't have to be a "powerhouse" to know what you are talking about or hold an intelligent conversation.

yeah but being humble and not talking reckless goes a long way.


I gonna start my shrugs with a bar now...forget dumbells
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Old 11-20-2008, 09:11 PM   #27 (permalink)
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Quote:
Originally Posted by Sekou View Post
ohh...your one of those internet warriors who posts photoshop pics with cartoon font, illustrating lame scenarios?

typical....lemme guess, you're probably from East County (Santee, El Cajon, Lakeside) right?? LOL


anyways...my t bar rows my helped my traps greatly. Tried some shrugs this morning with more weight. Noticed a slight difference, though my elbow joints got a little ache.
How am I an internet warrior? It's not like I'm hiding and I'm some secret guy who just registered yesterday. And I do live in El Cajon, but I'm far from a bro man, trust me. Where you live? Around here too?
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Old 11-20-2008, 09:42 PM   #28 (permalink)
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Quote:
Originally Posted by Sekou View Post
I gonna start my shrugs with a bar now...forget dumbells
Good idea. Not that the DB's are ineffective, you just really need to raise the weight. I'm not going to resort to calling you a woman or anything but 30 lbs? I'm pretty sure my nine year old brother can do that.
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Old 11-20-2008, 10:35 PM   #29 (permalink)
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Quote:
Originally Posted by Sekou View Post
yeah but being humble and not talking reckless goes a long way.


I gonna start my shrugs with a bar now...forget dumbells
That's a good idea. I recommend trying it on a Smith Machine because you'll be able to work on your form because it's possible you aren't using good form. Your elbow shouldn't be hurting
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Old 11-21-2008, 02:01 AM   #30 (permalink)
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yeah up right rows great if you wanna build your shoulders..

dude shrugs are obviously the best trap work out, but all the stuff you said about traps isnt really true. the trap is a pulling muscle and doesnt control your neck. (cuz you pull stuff with it)

You do a lot of weight with shrugs too, not 30ibs, seriously what are you a 7 year old?
the guy who says he does 315 and weighs 160 could be 3 feet tall you donno. but odds are good hes full of shit. its not that the weight is so much, its DL, then holding it for 6 to 15 reps that is hard to believe.

also shrugs should be done with dumbbells, cuz the mechanics are way better.

if you rotate when you shrug you will eventually hurt your rotator cuff. so dont do that.

Im 6'2'' 190, i dont need to say im a strong mother ****er and talk about my 5 percent body fat...facts are i do shrugs with an 80 or 90 in each hand, 12-15 reps. always had pretty good traps from carrying things a lot when i was little, and wearing a back pack. (this will help your traps too)

The main thing about traps though, is genetics and natural posture. Arnold was a huge dude, and didnt have huge traps. Their just something you kinda have or dont, goldberg did, and you may not oh well doesnt mean anything, traps have about a 6 inch range of motion so life goes on.

up right rows are also not great for your rotator but oh well. they dont work the traps that much though because your traps control your shoulds going up and down not your arms. yes you use your traps but its not really the focus and doesnt have a full range of motion, plus you cant do nearly enough weight.

T-bar is just plain a good exercise and done right works your whole BACK, again traps are attatched to a lot but they dont get the focus here and although it does some its not like the be all end all of trap exercise. If you want big arms do curls, if you want bigger traps do shrugs. period.

Im an exercise science major at MSU, feel free to say omg no way, i dont care cuz im getting a degree in it which means more to me than a dumb ass online

lol leave wuk alone, hes tight, even though sometimes miss guided. Oh and no offense southpaw, just saying. anyone can say anything, and maybe able to do it, just not as well as it sounds on the internet

Quote:
Originally Posted by Sekou View Post
I see so many people focusing on everything but trapezius muscles.

Traps help you absorb punches with less shock thru your nervous system and assist heavily in lifting objects.

In my opinion the upright row



is the most effective (its also targets your shoulders and biceps)

just a thought....
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Last edited by wallysworld191 : 11-21-2008 at 02:23 AM.
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