Let's hit traps!

[GYMnTONIC]

 

[GrindingGray]

Wes, thanks and I’ll definitely have to give these a try. My go-to that aren’t considered “normal” are moderate weight behind the back Smith machine shrugs and shrugs using the standing calf raise. Shrugs using the standing calf raise always gets weird looks but when you are muscular people rarely question you.

 

[Androgenocide]

Any tips for forearms?

 

[ghisoverrated]

so, forearms, calves, traps every other day? those muscles recover quicker?

 

[Battousai]

Any tips for forearms?

Heavy barbell holds with thick bar

 

[Johnnyhartly]

@GYMnTONIC 😂😂😂 I just watched ur 315x16 incline bench. WTF the dude that was wild 😂😂😂😂💪🏻💪🏻💪🏻💪🏻💪🏻. To be totally honest I saw the video and thought to myself “pa! 315 incline what’s the big deal” then you tossed it around like a bag of piss n I literally lol’d.

 

[PlatePusher]

Thanks for the tip haven’t been holding them long enough hard muscle for me to grow.

 

[Battousai]

so, forearms, calves, traps every other day? those muscles recover quicker?

For compound movements you want to follow the rule of 72, rest three days. For isolation you can probably get away with more frequency.

 

[ghisoverrated]

Heavy barbell holds with thick bar

just a static hold until the forearms give out? what weight u typically use? I usually do behind-the-back barbell wrist curls with like 100 pounds for like 12 reps, but dont feel like I get that much out of it.

 

[Battousai]

just a static hold until the forearms give out? what weight u typically use? I usually do behind-the-back barbell wrist curls with like 100 pounds for like 12 reps, but dont feel like I get that much out of it.

IMO isolating the forearms like that is pointless. I have pretty beefy forearms for someone my size and it's because of doing deadlifts, barbell rows, pull ups and pull downs.

Yes, just hold the weight until you give out. The heavier you go the less amount of time you'll be able to hold it. But if you can do holds with 315 for 10 seconds then deadlifting 315 will be a cakewalk.