Trapped by Homework
By Dorian Yates
SIX-TIME MR. OLYMPIA
Trapped by Homework
Q. I’m trying to build up my traps, not for competition, just because I think big traps look great. With school, I don’t have a lot of time. What one exercise would you recommend?
A. Not enough time to train? That’s not possible — there’s always time to train! Seriously, I can understand the limitations that school can put on someone. Fortunately, the trapezius is a bodypart that doesn’t require a lot of work for it to grow — just a lot of intensity.
If you had asked about traps training earlier in my bodybuilding career, I probably would have suggested either barbell or machine rows and called it a day. However, in 1995, I suffered a relatively minor forearm injury that limited the amount of weight I could lift with my hands in a prone position. Mind you, I was performing my shrugs with up to 650 pounds at the time, so I had to find a way to work around my injury to continue my traps training.
Before the injury, I had never considered doing dumbbell shrugs to work my traps. The equivalent of 650 pounds in dumbbells would be two 325-pounders, and dumbbells that heavy simply don’t exist. I had no other option except to use dumbbells totalling a much lighter weight. At first, I thought I’d lose size in my traps as a result of the lighter weight, but the opposite wound up being the case. The dumbbells allowed a range of motion I couldn’t experience with a barbell. The result was growth and unprecedented traps stimulation from bottom to top. As with all of the other exercises in my routine, there is a specific form that must be adhered to for the dumbbell shrug to be maximally effective.
For this routine, start with a relatively lightweight warm-up set of 12 repetitions. Begin by standing upright with the dumbbells hanging at your sides and your shoulders straight — not hunched forward or pulled back. Pull your shoulders up as high as possible, as if you were trying to pin them against your ears. Rotate your shoulders back, squeezing the traps in the process, and then lower the shoulders back to the starting position. I find that keeping my chin tucked into my chest helps to achieve maximum contraction of the trapezius muscles. After the warm-up set, I usually launch into a single working set of 10-12 reps with a heavier weight. Then, when I don’t have the strength to perform another full rep, I start knocking out half — and even quarter — reps, until I can’t possibly move the weight another inch.
A note of caution: do not attempt to keep your arms perfectly straight. Locking your elbows can put severe stress on your joints and lead to injury. If your elbows bend a little as you raise the dumbbells, so be it. If you can bend them enough to turn the movement into a dumbbell raise, it’s an indication that you need heavier weights.
I recommend training traps twice per week, say Monday and Thursday. If you are training your full body — which I hope you are — consider limiting the traps workout to once a week, paired with a shoulder routine. Shoulder training invariably works the traps, especially with exercises like front and lateral raises. I’m including a sample shoulder/traps routine to show you how to structure a workout to include both bodyparts.
Good luck with your studies and, more important, good luck developing those traps! Just make sure you finish your homework before hitting the weights. FLEX
Dorian Yates welcomes your questions on any topic of bodybuilding. Send your queries to Ask Dorian, FLEX magazine, 21100 Erwin St., Woodland Hills CA 91367, USA.
Agora a MD é minha revista de fisiculturismo favorita...hehehe. Agora, falando sério, há algum tempo a MD tem conquistado mais espaço que a Flex, melhores artigos, grandes atletas contratados e melhores photoshoots... Eles sempre liberam mais material na internet que a Flex... O meu maior interesse na Flex era o fato deles terem Dorian e Jay como atletas colunistas... e agora que Dorian saiu (meu atleta favorito), a Flex vai ter que ralar muito para segurar fãs. A Flex sempre se contentou em garantir o vencedor do Mr. Olympia e terá que tomar cuidado para não ficar para trás, pois acredito que embora Jay, Dexter e Phil sejam top 3 no Olympia, a MD tem outros competidores de peso que estão evoluindo muito.... Bem que a MD estava precisando.. eles tinham que fazer uma contratação de peso para tirar um pouco do foco do caso Dave Palumbo e John Romano... A batalha das revistas com certeza está mais acirrada: Jay, Dexter, Phil, Curry, Arnold vs. Branch, Martinez, Wolf, Dorian, Kai
Algumas fotos em seu quarto antes do OLYMPIA de 1994...
Fotos do Dorian com Mike Mentzer e competindo pela primeira vez no Olympia com Lee Haney:
Estas 3 primeiras fotos nunca tinha visto
hahaha brincadeira...Mas, reparem nas fotos com o Lee Haney, não estão muito nítidas, mas com certeza aquele primeiro ano do Dorian o título deveria ter sido dele, porém quem está com o último título, sempre tem vantagem ainda mais sendo americano.
montana vc mesmo que fotografou aquelas fotos?
cara quantos anos vc tem??? tu tem uma experiencia imensa ja na area de bb.
vou te mandar uma mp com meu e-mail para conversarmos melhor blz? abraços
Eu ainda tenho algumas dele de camisa fotografadas com pessoas aleatórias, alguem quer que eu poste essas?
Dei maior valor às fotos do Dorian com Mentzer.. Adicionei a minha coleção. Lá vai mais algumas fotos raras
Dorian no começo da carreira
Artigo da Flex
Artigo de revista russa
Infelizmente, ele nunca teve muita panturrilha
Descansando de um guest posing
1993 Mr. O
Podem reparar pela primeira foto que postei do meu último post, que ele não tinha naturalmente panturrilhas imensas, elas foram desenvolvidas ao longo do tempo em seus treinamentos. Depois de alguns títulos do Mr. Olympia ele realizava apenas 1 set máximo de panturrilha em pé e 1 set máximo de panturrilha sentado com frequencia de uma vez por semana!
TARGETING LOWER LATS
Adding thickness to your lower lats is as simple as a flip of your grip
By Dorian Yates - 6-Time Mr. Olympia
March 19, 2009
Most bodybuilders have wide upper lats, but inadequate lower-lat width, or sweep. The good news is that getting at your lower lats can be as simple as turning your grip upside down. Yes, changing your grip from the customary overhand to a reverse (underhand) style can make a difference in what part of the back you emphasize with a rowing exercise.
Pulling your arms back with your hands in an underhand position involves the lower lats to a greater extent. When your elbows are out to your sides, such as for wide-grip pulldowns or rows, you utilize your upper lats more. But when your elbows are close to your sides--as in underhand pulldowns and rows--more of your lower lats are involved.
For complete back development, I include exercises with all types of hand positions: overhand, reverse, neutral and even mixed grip (one palm forward, one backward) for deadlifts. I do realize that I rely on reverse grips for more movements than other bodybuilders do. For lat pulldowns and barbell rows, in particular, I've personally found that a reverse grip engages my lower lats and, overall, I get a greater range of motion during the exercises.
To further accentuate these effects, I employ a narrower grip than is common. When I move my hands closer in a reverse grip, I can stretch my lower lats more during the extension and pull my elbows farther back for the contraction.
The workout presented here includes two reverse-grip exercises: machine pulldowns and barbell rows. Machine pulldowns are first. I warm up with three pyramided, 10-rep sets, each one progressively heavier so that I max out on the third set. I then load it up so that my working set is all-out, for six to eight reps. I aim to get all eight reps by myself. In any case, I do at least six alone, plus two forced reps.
Reverse-grip barbell rows are third in this back arsenal, and my back is already pumped, so only one warm-up set of 15 reps is needed. I abandoned the underhand version and replaced it with the overhand version after I tore my left biceps in 1994, but, either way, my warm-up has to be heavy enough so that I'm mentally and physically ready for my all-out set of five or six full-range reps. If I can't get another full-range repetition, I'll add a three-quarter rep, then a half rep.
I highly recommend experimenting with different grip styles during your back workout. Each change can help spur new growth and adaptation, which is what the bodybuilding game is all about.
NOTE: It took Yates nearly 10 years to evolve to his one-main-set-per-exercise strategy. Beginners and intermediates should perform two or three sets per exercise.
VIXE!!!! olha quem estava no Arnold Classic com o Dorian... É impressão minha ou alguém tbm tá sentindo um clima rolando?
desde quando ele veio pro brasil hein?
se eu não me engano ele ta pegando a gal desde que veio da um seminario com o waldemar em sc........
Dorian este mês na Índia para inauguração de um Gold's Gym
Não sei se ja postei essa, mas ai vai
Dá uma certa nostalgia ver fotos do Dorian, Levrone, shawn, entre outros. Os atletas daquela época eram bem mais consistentes
Acho q alguem postou esse aqui mas era so um pedaco... aqui ta bem maior...
Dorian Yates - Blood And Guts
A única coisa que derruba o físico de Dorian atualmente é o outro braço. Ele daria uma surra no Coleman em uma competição Master
obs: Não me matem por causa deste post
Outros recortes da visita do Dorian à Índia
Olhem o bíceps de Dorian contraindo
Um shape que teria condições de ganhar o MO passado , minha opinião .