Dedicated to Your Physical Transformation
Middle-trap mass is difficult to build for most trainees—but that may be from not understanding muscle-fiber alignment…
Scapulae retractions are considered the ideal exercise to activate the mid-to-low traps, but a slight adjustment can make it more mass-centric… [Read more…]
There’s controversy surrounding any type of rowing exercise…
Drug-Free Mr. Universe and biomechanics expert Doug Brignole used to say the row is not a good mid-back exercise because the traps don’t connect to the arms—they originate near the shoulder capsule and insert along the spine…
That means the mid-trapezius muscles’ function is to retract, or pull together, the shoulder blades… [Read more…]
Q: In the Pre-Ex 3X Mass Workout and Size Surge 2.0 e-books I just got, you have bent-arm bent-over laterals for midback. The illustration shows palms facing back, but I feel them better with my palms down. Which way is best for midback mass? I need more thickness between my shoulder blades.
A: The bent-arm bent-over lateral raise is a CONTRACTED-position midback exercise in the Positions-of-Flexion mass-building protocol. You do them like a bent-over lateral raise for your rear delts, only you allow more of an elbow bend so you can better squeeze your middle traps to thicken your back. [Read more…]
