{"id":11476,"date":"2024-10-18T09:02:37","date_gmt":"2024-10-18T02:02:37","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=11476"},"modified":"2024-10-18T09:02:37","modified_gmt":"2024-10-18T02:02:37","slug":"dorian-yates-shares-his-go-to-exercise-for-building-terrific-traps","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=11476","title":{"rendered":"Dorian Yates Shares His Go-To Exercise for Building Terrific Traps"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>While six-time Olympia champion Dorian Yates is famed for releasing his Blood &amp; Guts bodybuilding video guide in 2003, the Englishman still has plenty of exercises to share that didn\u2019t make the cut. Here, \u201cThe Shadow\u201d explains the importance of the simple shrug to <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/dorian-yatess-5-unique-principles-training-success\/\" target=\"_blank\" rel=\"noopener\">his legendary success<\/a>.<\/p>\n<p>\u201cHere\u2019s a few shots of myself performing barbell and machine shrugs,\u201d explained Yates in a recent Instagram post. \u201cI did them throughout the years and often switched them up with dumbbells. For traps, it was only ever one exercise, whether that was barbell, dumbbell or a machine, only one direct exercise.\u201d<\/p>\n<h2>Why Shrugs Are Superb for Taxing the Traps<\/h2>\n<p>The traps are a muscle group that can be seen front and back. They are the bulging piles of mass that sit between your neck and shoulders, on either side of your frame.\u00a0 Your traps serve to provide that coveted triangular look in the upper shoulder area.<\/p>\n<p>\u201cOn slides 2 and 5 is when I trained with Mike Mentzer using the Hammer Strength shrug machine, using 8 plates per side!\u201d recalls Yates. \u201cIt was an excellent machine and was the first time I used their brand of equipment and was impressed. I had a contract with them and had some great machines in for Temple Gym after. And, on slide 3 is at Temple Gym where I used this machine to do shrugs. It could be used as a chest press too, but I used it for traps.\u201d<\/p>\n<p>The man they call \u201cThe Shadow\u201d would spend countless hours in the Temple Gym in Birmingham. This is where he began training his physique for bodybuilding success. Shrugs build mass and strength in the upper back, resulting in improved performance in other lifts such as the deadlift. The actual shrugging aspect of the movement occurs when you drive the barbell or dumbbell up. By focusing on the shoulders. They key is to bring the shoulders up towards the ears as you raise the bar, relying less on your arms. The next step should involve a brief pause to make sure the traps are fully activated at the top of the lift, before lowering the weight.<\/p>\n<p>\u201dWith traps, I did utilize partial reps when failure was reached to fully exhaust them,\u201d explains Yates, recalling those long and brutal sessions training for each Olympia. \u201cI mixed it up from time to time, you get more freedom with dumbbells but can go heavier with a barbell and machine.\u201d<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2017\/12\/Dorian-Yates-Barbell-1109.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"(max-width: 800px) 100vw, 800px\" alt=\"Dorian Yates workout with barbell shrugs\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2017\/12\/Dorian-Yates-Barbell-1109.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">Per Bernal<\/span><\/figcaption><\/figure>\n<p>Not everyone is built like Dorian Yates in his prime, so be sure to choose a weight that doesn\u2019t strain your traps, as that would be counterproductive. Work on your form and progressively add weight, sets, and reps as you go. \u201cIn Temple Gym, I eventually had to get 100kg dumbbells made\u2026 I was the only user!\u201d shares the legend.<\/p>\n<p><strong>For more fitness inspiration follow Dorian Yates on <a href=\"https:\/\/www.instagram.com\/thedorianyates\/\" target=\"_blank\" rel=\"noopener\">Instagram<\/a>\u00a0<\/strong><\/p>\n<div class=\"link-related article link-related__with-thumb\">\n\t\t\t<a class=\"article__thumbnail\" href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/train-the-olympia-way-trap-muscles\/\" target=\"_blank\" rel=\"noopener\"><\/p>\n<figure class=\"article__figure\">\n<div style=\"padding-bottom:56%;\" class=\"ratio-based-placeholder\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/07\/Legendary-Bodybuilder-Arnold-Schwarzenegger-Standing-Behind-A-Bench-And-Barbell.jpg?w=150&amp;h=84&amp;crop=1&amp;quality=86&amp;strip=all\" srcset=\"\" sizes=\"auto, 280px\" alt=\"Young Arnold Schwarzenegger standing behind a barbell bench after working out\" width=\"150\" height=\"84\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2020\/07\/Legendary-Bodybuilder-Arnold-Schwarzenegger-Standing-Behind-A-Bench-And-Barbell.jpg?quality=86&amp;strip=all\"\/><\/div>\n<\/figure>\n<p>\t\t<\/a><\/p>\n<\/div><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/flexonline\/training\/dorian-yates-shares-his-go-to-exercise-for-building-terrific-traps\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>While six-time Olympia champion Dorian Yates is famed for releasing his Blood &amp; Guts bodybuilding video guide in 2003, the Englishman still has plenty of exercises to share that didn\u2019t make the cut. Here, \u201cThe Shadow\u201d explains the importance of the simple shrug to his legendary success. \u201cHere\u2019s a few shots of myself performing barbell &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-11476","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"While six-time Olympia champion Dorian Yates is famed for releasing his Blood &amp; Guts bodybuilding video guide in 2003, the Englishman still has plenty of exercises to share that didn\u2019t make the cut. Here, \u201cThe Shadow\u201d explains the importance of the simple shrug to his legendary success. \u201cHere\u2019s a few shots of myself performing barbell\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"admin\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/loudhdtv.com\/?p=11476\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.8\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"LOUDHDTV - Just another WordPress site\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Dorian Yates Shares His Go-To Exercise for Building Terrific Traps - LOUDHDTV\" \/>\n\t\t<meta property=\"og:description\" content=\"While six-time Olympia champion Dorian Yates is famed for releasing his Blood &amp; Guts bodybuilding video guide in 2003, the Englishman still has plenty of exercises to share that didn\u2019t make the cut. 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