New article Building a Monster Upper Back by Chris Mason

[Joe Black]

Building a Monster Upper Back

A huge and thick upper back is the hallmark of the alpha strength athlete. Only those with the fortitude and will to train with the requisite intensity will achieve the kind of upper back that literally intimidates and inspires awe in all who see it.

If you truly want the biggest and strongest back possible, it is necessary to combine the best of both the powerlifting and bodybuilding worlds.

We provide you with a bullet proof routine that does just that.

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Chris will be around to answer any questions or feedback!

[NickAus]

Good article!

[musclemick]

Good article. The link to the discussion thread doesn't work for me.

Would that kind of back routine fit in with Baby got back? Could do it on monday, back followed by chest - and thursday back followed by delts.

Thanks, Mick.

[Joe Black]

Good article. The link to the discussion thread doesn't work for me.

Thanks for the heads up - all fixed

[chris mason]

Good article!

Thanks Nick!

[chris mason]

Good article. The link to the discussion thread doesn't work for me.

Would that kind of back routine fit in with Baby got back? Could do it on monday, back followed by chest - and thursday back followed by delts.

Thanks, Mick.

I don't think he has setup the discussion for yet.

I am not familiar with the program you are referencing, but I see no reason you could not include it with just about any program.

[greemah]

I see every trap excercise that article suggests is a type of shrug. I stopped doing shrugs as I read it was bad for your shoulders or something as it pulled them forward. The only excercise I do that works the traps is deadlift. Is this bad, should I be shrugging?

[The Bran Man]

I don't think he has setup the discussion for yet.

I am not familiar with the program you are referencing, but I see no reason you could not include it with just about any program.

Chris, your not familiar with BGB?

[chris mason]

Chris, your not familiar with BGB?

I know who wrote it, but I never really looked at it, so no.

[chris mason]

I see every trap excercise that article suggests is a type of shrug. I stopped doing shrugs as I read it was bad for your shoulders or something as it pulled them forward. The only excercise I do that works the traps is deadlift. Is this bad, should I be shrugging?

Shrugs will not cause shoulder problems if performed properly.

[BigCorey75]

Shrugs will not cause shoulder problems if performed properly.

yeah no shoulder problems but i have known people, including myself who have gotten some mid back pain from doing them with a barbell with the weight in front, this can easily be allieviated by using dumbbells or a trap bar, this way the weight is properly loaded along the spine and not contorting it

[J.C.]

Lordy, your back is huge! You've obviously been doing something right.

You've convinced me I should be doing some higher rep work. I like low reps and heavy weight but as I'm doing a shake-up right now it might be time to use some of these principles. Nice article.

[vdizenzo]

Great stuff. If definitely gave me some good ideas. Chris, you clearly know how to train back. Thanks for the article.

[ZenMonkey]

Great article, definitely some stuff to think about.

[chris mason]

yeah no shoulder problems but i have known people, including myself who have gotten some mid back pain from doing them with a barbell with the weight in front, this can easily be allieviated by using dumbbells or a trap bar, this way the weight is properly loaded along the spine and not contorting it

Right, but I am referencing all forms of shrugs, not just standing with a barbell. One of my favorites is to use the Hammer Strength machine that has low handles and can be used for squatting. We place a seat between the handles and do shrugs. GREAT movement.

[chris mason]

Lordy, your back is huge! You've obviously been doing something right.

You've convinced me I should be doing some higher rep work. I like low reps and heavy weight but as I'm doing a shake-up right now it might be time to use some of these principles. Nice article.

Thank you.

[chris mason]

Great stuff. If definitely gave me some good ideas. Chris, you clearly know how to train back. Thanks for the article.

Thanks Vincent!

[chris mason]

Great article, definitely some stuff to think about.

Thanks!

[ZenMonkey]

Chris, Im curious what you think about using the shrug in an OLY pull as your high intensity movement? The weight shrugged would feel like less but the pull is quite dynamic. Ive thought about this a bit, because I get quite sore in my traps from oly movements and have put on some size but the weight isnt very much (or doesnt feel like very much) once hip extension occurs. But, there is also the variable of stabilizing the weight overhead in a shrugged position, which seems it might play into the process.

[chris mason]

Chris, Im curious what you think about using the shrug in an OLY pull as your high intensity movement? The weight shrugged would feel like less but the pull is quite dynamic. Ive thought about this a bit, because I get quite sore in my traps from oly movements and have put on some size but the weight isnt very much (or doesnt feel like very much) once hip extension occurs. But, there is also the variable of stabilizing the weight overhead in a shrugged position, which seems it might play into the process.

Do you mean doing something like high pulls?

[ZenMonkey]

Do you mean doing something like high pulls?

Sure, or the shrug at the top of a full snatch or clean.

[chris mason]

Sure, or the shrug at the top of a full snatch or clean.

Zen,

I think high pulls would be a good movement to substitute in.

[WillKuenzel]

Sure, or the shrug at the top of a full snatch or clean.

Are you talking about an overhead shrug? I didn't ever find them to be as effective as high pulls as Chris suggested.

[ZenMonkey]

Well, its interesting to me because during the third pull the bar is virtually weightless and yet, there is serious contraction in the traps... actually, I think that is more from pulling yourself under than it is shrugging the bar up. I think I answered my own question. Thanks guys!

[Al19067]

Hey Chris I wanna throw ur routine in with mine,tell me how it looks,I also hit chest twice a week,

Monday
2 flat chest exersice

Back

Tuesday
Legs

Wednesday
Shoulders

Thrusday
Upper chest
Back

Friday
Light arms