Compliments to the camera guy for keeping an obstruction between her butt and the eyeline during deadlifts. It kept the focus on watching the back muscles move and avoided the trap (see what I did there?) of making an educational video an exploitative one. 💚🤘
I think the traps make you look way more jacked than delts once you have even a modicum of delt. You can be average in delts but have those huge powerlifter traps and look like an absolute monster.
@@liquidcancer4573 yup... i didnt train traps in my first year of training. I have always looked bulky, but after training only delts i started looking like those tiktok ****boys. I think it is because having only delts makes your shoulders look more bony and feminine. Fun fact, i have started a traps and neck programs ONLY this year, because i dont have time to train every muscle. Been on this program for a month and i already look insane... me neck has grew an inch, which might not sound like much but it makes HUGE difference...
I was going to say this but you beat me to it! Sadik does a shrug with an abduction of the arms while lifting does it good and Charles glass has a stretching style shrug too with internal rotation of arms @ bottom.
Big fan of the Super ROM Lateral Raises since you first showed them off. I'll switch to regular lateral raises when I can't go all the way up and the pump after makes me look like one of Dr. Mike's over-inflated blow-up dolls.
@@kalux4305 Traps take over at the top, not front delts. Front delts have nothing to do with moving your arms in towards your head from the side. Trap fibres run down from the neck as well as out to the side. Lateral delts don't do much at the top, but that's why he recommended this exercise in a video about... *drum roll*... TRAPS.
@@frydac there are women who use that are even smaller than her. So that means nothing. Size isn’t the only thing that indicates using, especially for women
@@marcush5453 She's a gd liar who deserves all the criticism she gets. I have zero respect for liars and if you can't see through her BS then you are part of the problem.
I am going to try the Y raises. Shrugs are a given but the Y raises look really effective. I love this channel, I learn a new exercise or a new methodology daily here.
I read an article by Poliquin years ago where he recommended a full 5 second hold at the top for shrugs. That was when my traps finally started growing. And yes Y-raises like you showed in the video are absolutely awesome.
If you want to look bigger without being big overall, then really train your upper traps. I encountered many people with a thinner physique with strong upper traps and to me they always look legitimately tougher than your typical pretty bodybuilder with big biceps, chest and lats. As mentioned, Tom Hardy is a great example. His Bane looked bigger than he actually was mostly because of his massive traps, regardless he wasn’t muscularly bigger than Batman/Bruce Wayne.
"You should ask me how I deal with myself, I have to hang out with myself in my head all day long" I was not expecting that giggle or that existential crisis today, but you'd think I'd be used to that by now watching Dr. Mike.
This is most trapalicious video ever! And since we are going for super high level content for advanced lifters and athletes. If I were to contribute anything it would be a weight bearing scapular depression at the very end. Such as a just pushing the scapula down while in a locked out bench dip position and then sinking into the stretch. This allows the upper trap to be an antagonist while the GHJ is weightbearing. It does wonders for the sensory motor coordination and recovery. (Just a humble suggestion) Mad love Brother!
for shrugs I like sttrapping into a smith machine, leaning way forward before unracking so the safety bars dont interfere with the lift. easiest way to really overload the traps I find
I thought I was working my traps pretty well, but this video was so informative. And DLB has the absolute best physique for this video, every muscle is so clearly defined
My eyes were opened about how many set you should be doing. My next gym session, I’ll keep this in mind because i was told do 3 sets of everything no matter the weight. I like what you and DLB talked about concerning this
Totally, and any type of heavy shrug or row with some slop in the form. Mike doesn't even have good traps and he's enhanced, has been enhanced for 10+ years. I think this video is a total waste of time. If you're natural, you're not going to grow your traps beyond noobie gains with the advice in this video.
Got my rob baraban chest expander June 2023. Went from 3 springs to 6 on horizontal and 4 to 7 springs on top down/ vertical at 142lbs body weight. My rear delts are awesome, but traps were lacking some until I added shrugs at the top of deadlifts like Eric bugenhagen. I definitely credit my definition in my upper back/rear delts to the expander though.
@nevinwhite2371 i got mine summer of 23 and i do seven springs on just about everything . I take em behind my neck and press straight out both sides i try to do 3 sets of 15 and i get a huge pump in my traps. I can feel my traps working it's better than any shrugg!
this was some awesome info but also hilarious! watching DLB not know what to make of Mike, and then totally getting into it and giving right back was equally hilarious!
Have you ever noticed that strongmen tend to have huge upper traps? My guess is that hinging movements (like deadlifts) + their gear stack are the golden ticket to trap city. Doesn’t seem like they do shrugs at all.
It's loaded carries. The heavy weighted stretch is what grows the traps, not the stupid paused shrugs and Y raises in this video unless you're a total noob. Menno Henselmans had a much better video on trap training. You need to punish your traps with heavy weight when they're stretched. And yes, that includes power shrugs. Mike may not understand them, but trying to control a supramaximal load on the eccentric is what demolishes the traps, not the contraction. Just look to Mike's physique, his trap development is weak and he's enhanced and supposedly an expert on this stuff.
I feel like such an idiot for not realizing I could just get free trap training by shrugging during Romanian deadlifts. Theoretically DB Bulgarians split squats too but that exercise is soul sucking enough already😳
Hey, I really appreciate your videos, they are amazing and I am grateful you are providing your knowledge now, I've gained strength twice before up to 260 but I over trained alot, I just got a job as a background actor and I hope to move farther in the industry as a main actor, I'll go to your videos to optimize a better work outnplan
Perfect Timing. How can I fix my muscle imbalance, the left upper trap is bigger than my right. Should I do an extra set just for the right side until they even out? I appreciate the advice fellas.
Fascinating details but what I'm taking home is that about two thirds of the exercises I already do are hitting my traps without specifically targeting my traps. Same goes for for spinal erectors, you just can't not hit them with most exercises. Might as well try to isolate every muscle on your body but if you just get yourself into the gym and you work hard, you're doing what you need to do.
I don't train them specifically either after hearing Dr Mike saying you don't need to. I was assuming that my rowing exercise twice a week and my SLDLs once per week were hitting them enough. My upper traps usually feel hammered after SLDL. It worries me a bit though as I do an UL routine so my back feels like it's taking a pasting constantly.
@@yveslauriou Nah, that shit will break you in the medium term. People are fucking up their bodies believing shit said by instragram influencers without any qualifications.
You merely adopted the trapezius. I was born in it, molded by it. I didn't see bro splits until I was already a man and by then it was nothing but plateaus.
I don't know if anyone sees this but I been training traps in the standing calf raise for a year now and love it. Also super setting it with calfs allowing me to save time and I do 240 pounds and sucks to set up with plates
I want a train like Bane Video!!!! Been doing Superman program for 3-4 phases and have seen the best gains I have in a while but BANE is my spirit animal. PLEASE DR. Mike!? 🙏🏻
I love watching Dana lift. She’s so jacked and lean. So inspiring to know she’s 100% natural and still achieving her goals. All by eating clean and getting plenty of sleep. Who knew that’s all it takes. 😉
Finally, somebody posted an upper trap video. One of the most important back muscles to look like a badass. I skipped through the video a little bit, but I didn't see the best exercise for the upper traps. Rack Pulls. Try it don't deny it. Heavy ass cheat half bent row is top tier as well. They don't call me the camel for nothing.
Yeah i was thinking rack pulls too. Isolates the traps better because it takes the lower body out of the equation to a degree, allowing for more weight to be used
What's been great for my traps are moves like loaded carries, rack pulls and cleans. I've never done a single shrug, except if you count the shrugging movement in a power clean.
Try a trap bar shrug ,bending forward while remaining mostly upright, keep your arms slightly bend and try to pull the elbows ever so slightly backwards before fully shrugging. When done with being able to contract, start deadlifting while keeping the tension on the traps. I like it, it's pretty fun, and has shown results.
WARNING for the Trap shrug (cannot believe Mike didn’t know or say this): do NOT throw your head/neck forward like you are “ducking” under something (like Mike did in this video). For better safety (and to make the exercise harder with less weight) keep your head steady during the exercise. The instinct to “duck” your head forward/down while looking forward is because as you shrug, your visual perception of the movement or expectation of the depth of the motion seems to brief or limiting so moving your head forward and down makes it seem (to your eyes/perception) that the movement becomes (magically) bigger or deeper. Basically, you are tricking yourself into thinking you are shrugging higher by moving your head/neck forward and down but actually, you are not. It only looks and feels that way. What the head forward/down may do is cause strain or injury to muscles in your neck and/or the disks of your spine. Thus, I suspect it is much better to learn to keep a steady and still head and let the traps (and it’s other supporting musculature) do the movement. A steady and stable head and neck is a position that lends itself to a better posture for the trap shrug. You may need less weight and a more stable form to net a better result. Why flirt with possible injury buy moving your head in and neck in a way that does not benefit you and possibly hurt you? Best wishes and safety to everyone! :)
My biggest question I always have wheb doing Trap work is: Should I be retracting my scapula pulling my shoulders blades back and together or UP and together ?
If you want to get better trap activation or mind-muscle connection on the Y-Raises push the dumbells to your ears and you'll be able to push them up straight up and then control the downward eccentric in your typical Y-Raises fashion. You'll feel more of your neck and spine involved to cover your entire trap muscles. It's a great warm-up technique.
I like DB SLDL - you can let your shoulders protract fully, then pull up and back at the top. Smashes traps & rear delts. Also, farmer's carries for the upper, upper, upper traps.
Doing rows normally don't train the mid-lower traps nearly enough, after hitting failure on T-bar Rows i could still do 8 more mid-low trap kelso shrugs so yeah, that pretty much proves that some need to do these shrugs for optimal low-mid trap gains.
Mike grabbing a gallon of milk at the grocery store, “ideally you would use Versa Grips for this.”
Dr Mike whipping it out to #1, "Ideally you would use versagrips for this..."
😂😂😂😂😂😂😂
😅😅😅😂
😂
Take my like, you incredible bastard
Mike interacting with woman is like watching a drunken master fumble through a minefield. Edge of my seat the whole time.
Heheheh
Dear lord the picture you painted😂
Bro we didn't need to hear about you edging in your seat to this video...
@@NathanNGM🤣🤣🤣
Such a good way to phrase it lol. Very entertaining twist to the usual session.
“You can be wrong. And I can agree with you, but then we’ll both be wrong” the Doc spitting bars in this shit
Diablo
Master😂
Stealing the hell out of this line
I just used that and it killed! 😂
Not the kind of traps I'm interested in, but I'll watch anyway.
Same brotherman
I’m sure Mike agrees with this lol.
I thought Dana is pretty much the type of trap you're looking for.
(No disrespect, just kidding)
WRONG
@microchrist6122 I don't wannabe right.
"No one cared who I was until I put on the traps." - Bane
Or as I heard him say, “Nuhh wunn ahhred hoo I wuhhhs unntiih I puhh ohhnn thuh rahhpz.”
"No-one cared who I was until I slept with a trap" -Dr Mike, probably.
"Imagine doing the deed with someone" to DLB as Dr. Christle casually strolls past. TIMING WAS PERFECT!
Haha, I always wonder about how she deals with the metric amount of shittalking from Dr. Mike 😂
@@Megabear90 they work it out by strangling each other (BJJ)
Compliments to the camera guy for keeping an obstruction between her butt and the eyeline during deadlifts. It kept the focus on watching the back muscles move and avoided the trap (see what I did there?) of making an educational video an exploitative one. 💚🤘
8:27 I give props for that respectful camera angle.
shit yh i didn't even notice, smooth work.
I agree. They had a strategically placed plate when she was doing straight legged dead lifts. Respect.
I noticed that and thought it was nice.
I scrolled to find this comment W cameraman
🤣🤣🤣🤣🤣🤣🤣🤣❣
My mom who's not into bodybuilding watches Mike because he is a standup comedian for her
9:13 Is that Scott?! Scott the Video Guy? Have we finally seen one in the wild? Doing their daily ritual of videoing Dr (restraining order) Mike?
I think the traps make you look way more jacked than delts once you have even a modicum of delt. You can be average in delts but have those huge powerlifter traps and look like an absolute monster.
Yup, big delts small traps is the fuck boy look. Small traps and mediocre delts is that beast mode physique. If you have both you're a superhero
@@liquidcancer4573thick muscular neck is important too.
@@liquidcancer4573 yup... i didnt train traps in my first year of training. I have always looked bulky, but after training only delts i started looking like those tiktok ****boys. I think it is because having only delts makes your shoulders look more bony and feminine. Fun fact, i have started a traps and neck programs ONLY this year, because i dont have time to train every muscle. Been on this program for a month and i already look insane... me neck has grew an inch, which might not sound like much but it makes HUGE difference...
The dynamic of those two together is like an older version of Will Tennyson and LeanBeefPatty
😂😂😂
Johnny and Branch's seated bent over shrugs to the feet (stretch) like a madman worked for me.
I was going to say this but you beat me to it!
Sadik does a shrug with an abduction of the arms while lifting does it good and Charles glass has a stretching style shrug too with internal rotation of arms @ bottom.
Big fan of the Super ROM Lateral Raises since you first showed them off. I'll switch to regular lateral raises when I can't go all the way up and the pump after makes me look like one of Dr. Mike's over-inflated blow-up dolls.
Now we know that you like blow up dolls. How disgusting 🤣
Literally saw this on the way to the gym today, cable cross lat raise, subed in Super ROMs and smoked myself, may be a permanent swap lol
At the top the front delts take over, you have a pump bc the lateral delts are driving into nothing and your set lasts a long time.
@@kalux4305 Traps take over at the top, not front delts. Front delts have nothing to do with moving your arms in towards your head from the side. Trap fibres run down from the neck as well as out to the side.
Lateral delts don't do much at the top, but that's why he recommended this exercise in a video about... *drum roll*... TRAPS.
@ traps do stuff but so do front delts and why even do the bottom half of rom if traps dont do much in them?
Dr: Let’s never forget the fact ☑️ that you just made a video with the first-ever Olympia Women’s Physique 2013 completely 100% natural.
lmfao, yep!
I believe it, if you see her next to women who do use, she is pretty small. But also, couldn't care less..
she works out late on fridays to thats the secret to winning a Olympia naturally
@@frydac there are women who use that are even smaller than her. So that means nothing. Size isn’t the only thing that indicates using, especially for women
Yeah she is clearly natural. Her voice is a dead giveaway
27:34 "Tuesday was awesome btw"😅
Had me audibly lol in the gym loud af😂
Her abs go crazy
I love the collaborations with DLB! She is such a sweet person and Dr. Mike was killing her with the jokes. Please do more.
With 100% natural lifter Dana Linn Bailey, according to her.
That sponsorship money makes you say a hot load of BS
I thought that was her comedy tour material!
You sound like a hater
She’s so full of shit 😂
@@marcush5453 She's a gd liar who deserves all the criticism she gets. I have zero respect for liars and if you can't see through her BS then you are part of the problem.
Dana seems like a fun person (:
And FK that barrel, you are a resource, a source of joy, entertainment and education for many people Mike.
We love you buddy, not in a weird way ;)
Can you please use :) the right way
@@GunGun-cf3ss 《:
@@IridescentW AAAAAAAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHH
Thanks!
Dr Mike is thaaaaaaa maaaaaan!
I am going to try the Y raises. Shrugs are a given but the Y raises look really effective. I love this channel, I learn a new exercise or a new methodology daily here.
Will growing my traps help me meet (and impress) similarly buff women?
No but it will definitely help you meet (and impress) similarly buff men!
All the better no?
@@fotis3v480💯
no but you will def get compliments from the gym bros so thats equally cool , women nahhh
@@fotis3v480 Its a win win
Unfortunately no 😂
I read an article by Poliquin years ago where he recommended a full 5 second hold at the top for shrugs. That was when my traps finally started growing. And yes Y-raises like you showed in the video are absolutely awesome.
If you want to look bigger without being big overall, then really train your upper traps. I encountered many people with a thinner physique with strong upper traps and to me they always look legitimately tougher than your typical pretty bodybuilder with big biceps, chest and lats. As mentioned, Tom Hardy is a great example. His Bane looked bigger than he actually was mostly because of his massive traps, regardless he wasn’t muscularly bigger than Batman/Bruce Wayne.
"You should ask me how I deal with myself, I have to hang out with myself in my head all day long" I was not expecting that giggle or that existential crisis today, but you'd think I'd be used to that by now watching Dr. Mike.
Anybody else get tension headache next day following trap work out?
Yeah happened to me the first 2 weeks of adding in trap work. Try starting with less sets
Yup
I used to get these often not just afte shrugs. Wearing a mouth guard for heavy compound movements solved this.
Get your mom or gf to give you a massage the day after helps every time
Not me personally, but I can see how you would
This is most trapalicious video ever! And since we are going for super high level content for advanced lifters and athletes. If I were to contribute anything it would be a weight bearing scapular depression at the very end. Such as a just pushing the scapula down while in a locked out bench dip position and then sinking into the stretch. This allows the upper trap to be an antagonist while the GHJ is weightbearing. It does wonders for the sensory motor coordination and recovery. (Just a humble suggestion) Mad love Brother!
for shrugs I like sttrapping into a smith machine, leaning way forward before unracking so the safety bars dont interfere with the lift. easiest way to really overload the traps I find
love kelso smith shrugs
I thought I was working my traps pretty well, but this video was so informative. And DLB has the absolute best physique for this video, every muscle is so clearly defined
8:25 stellar camera placement to drive away the coomers. 😂
Fool. You cannot stop the coomers.
I can still coom
@@wayneronnie7402 respect
What do you mean? Mike is still in frame
My eyes were opened about how many set you should be doing. My next gym session, I’ll keep this in mind because i was told do 3 sets of everything no matter the weight. I like what you and DLB talked about concerning this
Congratulations on 3 mil 🎉
The Goat returns
And Dr Mike is there too
#1 trap builder. Snatch grip high pulls hands down.
Straight facts
Totally, and any type of heavy shrug or row with some slop in the form.
Mike doesn't even have good traps and he's enhanced, has been enhanced for 10+ years.
I think this video is a total waste of time. If you're natural, you're not going to grow your traps beyond noobie gains with the advice in this video.
@@DCJayhawk57 Well, He has stated that He has no phd and make things up… but I do not think this video is totaly unvalid.
Mmm was looking for this one also bands can be very good 👍
I like close grip (thumbs-length apart) for this but yeah.
This video put me in the mood and gave me a positive vibe. Not to mention interesting exercises) Thank you
Finally, top exercises for traps 🎉
0:45 Find someone who looks at you the way Dana looks at Dr. Mike.👀
DO NOT let Dr. Christle see this or Mike’s sleeping on the couch tonight
YO FR !! 😂😂😂
@tankeyuan7582 he's sleeping with the fishes if she sees this! 🐠 🐟
Yes
@@darshakc I want someone to look at me the way Mike looks at Eric Trexler
Nice, got more exercises for my Monday shoulder/upper back day.
chest expanders work the hell out of your traps! ive noticed a huge difference in mine since I've incorporated chest expanders behind the neck!
Got my rob baraban chest expander June 2023. Went from 3 springs to 6 on horizontal and 4 to 7 springs on top down/ vertical at 142lbs body weight. My rear delts are awesome, but traps were lacking some until I added shrugs at the top of deadlifts like Eric bugenhagen. I definitely credit my definition in my upper back/rear delts to the expander though.
@nevinwhite2371 i got mine summer of 23 and i do seven springs on just about everything . I take em behind my neck and press straight out both sides i try to do 3 sets of 15 and i get a huge pump in my traps. I can feel my traps working it's better than any shrugg!
Alex Leonidas is that you?
@Esco-lq4rb no, but I like what he has to say.
"I disagree."
"That's okay, you can be wrong."
Yep. Gonna be using that every day. Thanks Dr. Mike.
How is that we don't get a shot of mike doing deadlifts from behind like her??🤳
this was some awesome info but also hilarious! watching DLB not know what to make of Mike, and then totally getting into it and giving right back was equally hilarious!
Have you ever noticed that strongmen tend to have huge upper traps? My guess is that hinging movements (like deadlifts) + their gear stack are the golden ticket to trap city. Doesn’t seem like they do shrugs at all.
I THINK ITS THE CARRIES
Do a heavy farmers carry or frame carry it'll destroy your traps it's wonderful
@@adamderschan4147 Good point. This burns the traps and forearms.
It's loaded carries. The heavy weighted stretch is what grows the traps, not the stupid paused shrugs and Y raises in this video unless you're a total noob.
Menno Henselmans had a much better video on trap training.
You need to punish your traps with heavy weight when they're stretched. And yes, that includes power shrugs. Mike may not understand them, but trying to control a supramaximal load on the eccentric is what demolishes the traps, not the contraction.
Just look to Mike's physique, his trap development is weak and he's enhanced and supposedly an expert on this stuff.
@@DCJayhawk57 completely agree, surprising sense he has been talking up weighted stretching recently
Always fresh knowledge from Mike.
I feel like such an idiot for not realizing I could just get free trap training by shrugging during Romanian deadlifts.
Theoretically DB Bulgarians split squats too but that exercise is soul sucking enough already😳
You can also hit a set calf raises after a set on leg press.
almsot injured my traps shrugging while deadlifting,. shrugging with a 100 kg is fine, but if youre deadlifting 180 sthn kg you better not risk it
Hey, I really appreciate your videos, they are amazing and I am grateful you are providing your knowledge now, I've gained strength twice before up to 260 but I over trained alot, I just got a job as a background actor and I hope to move farther in the industry as a main actor, I'll go to your videos to optimize a better work outnplan
I love you Dr Mike
No. I love Dr. Mike 😡
We all have to fight the 750lb dominatrix for him
get in line!
21:45 Mrs Mike in the background with the RP T-shirt lmao
19:00 man said that with his wife in background too😂
Dr. Mike is just effing awesome - love the channel ❤
Let me fix that title : "top 5 exercises that might also train your traps" 😅
Are you under the impression that any exercise can exclusively train just one muscle? Might want to educate yourself on anatomy and physiology if so.
@kevingriffith677 lmao. Take a joke softie, one might say you fell into my tr...
@@HumbleDictatorwhy did he say stiff legged deadlift didnt train traps as good as normal deadlift
One of the best ep’s yet. Love DLB - she brings out the be(a)st in Dr Mike.
20:03 look in the background and enjoy the massive heavies lads
okay... glad to see I wasn't the only one that noticed that🤣🤣🤣
I literally came to the comments to time stamp this
That was funny 😂 I totally missed those listening to Dr. Mike
Good call
Doing the lord's work for us!
Perfect Timing. How can I fix my muscle imbalance, the left upper trap is bigger than my right. Should I do an extra set just for the right side until they even out? I appreciate the advice fellas.
For all of you youngsters this is Dana Lynn Bailey . One of the best women’s physique builders of all time
Is she natty? If so she’s gotta be the most impressive female lifter over ever seen. Her abs look insane
@@SmokedSausage69420 lmao
Literally yesterday I wondered when we'd get a trap video and hoped it would be soon.
Apparently there is a hidden genie at my gym.
Fascinating details but what I'm taking home is that about two thirds of the exercises I already do are hitting my traps without specifically targeting my traps. Same goes for for spinal erectors, you just can't not hit them with most exercises. Might as well try to isolate every muscle on your body but if you just get yourself into the gym and you work hard, you're doing what you need to do.
You might as well want to practice jefferson curls for spinal erectors.
Exactly. I think isolation moves are a waste of time better spent on compound movements.
Yep, if anything i avoid direct trap work because of my narrower frame and other exercises that already hit them
I don't train them specifically either after hearing Dr Mike saying you don't need to. I was assuming that my rowing exercise twice a week and my SLDLs once per week were hitting them enough. My upper traps usually feel hammered after SLDL.
It worries me a bit though as I do an UL routine so my back feels like it's taking a pasting constantly.
@@yveslauriou Nah, that shit will break you in the medium term. People are fucking up their bodies believing shit said by instragram influencers without any qualifications.
DLB you look amazing as always!!!
Still claims natty 😅
You merely adopted the trapezius. I was born in it, molded by it. I didn't see bro splits until I was already a man and by then it was nothing but plateaus.
Dr. Mike with one of my fav full natty fitness peeps-- DLB
Oh wow I’m early, too bad I have nothing planned
I don't know if anyone sees this but I been training traps in the standing calf raise for a year now and love it. Also super setting it with calfs allowing me to save time and I do 240 pounds and sucks to set up with plates
3:50 She is like, come on touch me! And Mike is like, omg don't touch, keep your distance! 🤣
Thankyou dude this is the video that's been missing not enough info on proper trap excercises like next shoulder day traps are getting burnt out after
Dana is literally physically perfect
Met Dana briefly at Redcon like a year or so ago, super nice and genuine. Her personality was this... haha
Ah yes, disguising isometric holds as “super slow eccentrics”.
I want a train like Bane Video!!!! Been doing Superman program for 3-4 phases and have seen the best gains I have in a while but BANE is my spirit animal. PLEASE DR. Mike!? 🙏🏻
This soundtrack is fire, good pick!
A whole channel centered on disgusting superficiality and mind destroying advice from one of the smartest people on the planet. This shit is IRONIC!
13:32.. oh my god that baddie in the back😍
Came here to comment that too.
Men of culture we gather here today
Dana on the channel every week would increase viewership
I love watching Dana lift. She’s so jacked and lean. So inspiring to know she’s 100% natural and still achieving her goals. All by eating clean and getting plenty of sleep. Who knew that’s all it takes. 😉
And training really hard and consistent for decades of course
Bruh come on that girl is so lying about steroid
@@marcdaoust2780 I think you missed the sarcasm in this comment lol
I love her she has good, natural chemistry with dr mike. Love it ❤
Don't care what y'all say I'd tap that........even if I'm confused while doing it!
Finally, somebody posted an upper trap video. One of the most important back muscles to look like a badass. I skipped through the video a little bit, but I didn't see the best exercise for the upper traps. Rack Pulls. Try it don't deny it. Heavy ass cheat half bent row is top tier as well. They don't call me the camel for nothing.
Yeah i was thinking rack pulls too. Isolates the traps better because it takes the lower body out of the equation to a degree, allowing for more weight to be used
Was searching trap training from you doc, just some old stuff. Thanks for coming through💪
must say DLB is a really good showcase of what muscles is working.
What's been great for my traps are moves like loaded carries, rack pulls and cleans. I've never done a single shrug, except if you count the shrugging movement in a power clean.
traps respond best to weighted stretch, i've had the same experience with those types of exercises
Glad to see Dana Linn getting emotionally healthier, we're pulling for yeah DLB...
Try a trap bar shrug ,bending forward while remaining mostly upright, keep your arms slightly bend and try to pull the elbows ever so slightly backwards before fully shrugging. When done with being able to contract, start deadlifting while keeping the tension on the traps.
I like it, it's pretty fun, and has shown results.
I just found the hex bar at my gym, so excited to try this!
It would be good to know and understand how to incorporate such training to weekly routine.
WARNING for the Trap shrug (cannot believe Mike didn’t know or say this): do NOT throw your head/neck forward like you are “ducking” under something (like Mike did in this video). For better safety (and to make the exercise harder with less weight) keep your head steady during the exercise. The instinct to “duck” your head forward/down while looking forward is because as you shrug, your visual perception of the movement or expectation of the depth of the motion seems to brief or limiting so moving your head forward and down makes it seem (to your eyes/perception) that the movement becomes (magically) bigger or deeper. Basically, you are tricking yourself into thinking you are shrugging higher by moving your head/neck forward and down but actually, you are not. It only looks and feels that way. What the head forward/down may do is cause strain or injury to muscles in your neck and/or the disks of your spine. Thus, I suspect it is much better to learn to keep a steady and still head and let the traps (and it’s other supporting musculature) do the movement. A steady and stable head and neck is a position that lends itself to a better posture for the trap shrug. You may need less weight and a more stable form to net a better result. Why flirt with possible injury buy moving your head in and neck in a way that does not benefit you and possibly hurt you? Best wishes and safety to everyone! :)
Not the jo material I was expecting... but was what I needed
Just subscribed to Alemio Network's channel. Looking forward to more updates on this project
Dana is so Nice and Willing to learn i never knew.
My biggest question I always have wheb doing Trap work is: Should I be retracting my scapula pulling my shoulders blades back and together or UP and together ?
Mike and Dana together!!
Mike whats a good hydration/electrolyte supplement you recommend?
That thumbnail goes HARD😂😂😂😂
Those bench flyes are awesome as are wide upright rows going way up high.. grew my traps ALOT!!
Well, I know there were trap tips in there somewhere but I was just enjoying the view of Dana.
If you want to get better trap activation or mind-muscle connection on the Y-Raises push the dumbells to your ears and you'll be able to push them up straight up and then control the downward eccentric in your typical Y-Raises fashion. You'll feel more of your neck and spine involved to cover your entire trap muscles. It's a great warm-up technique.
I like DB SLDL - you can let your shoulders protract fully, then pull up and back at the top. Smashes traps & rear delts. Also, farmer's carries for the upper, upper, upper traps.
Those workout videos are my favorite
Doing rows normally don't train the mid-lower traps nearly enough, after hitting failure on T-bar Rows i could still do 8 more mid-low trap kelso shrugs so yeah, that pretty much proves that some need to do these shrugs for optimal low-mid trap gains.
What gym is this? Love the lights!