Beyond-Brawn-2nd-Edition

EXERCISE SELECTION AND TECHNIQUE
tures can get a great deal of benefit from the squat, and more benefit than
they ever can from the leg press, so long as they exercise good form and use a
sensible progression scheme.
10.84 If you can leg press safely and progressively, then for short periods you may
substitute it for the squat. But keep in mind that the leg press, unlike the
squat, does not heavily involve the very important lower-back musculature.
Include a deadlift for your lower back, to complement the leg press.
10.85 See THE INSIDER’S TELL-ALL HANDBOOK ON WEIGHT-TRAINING
TECHNIQUE for a comprehensive and illustrated description of safe and
productive leg pressing technique.
Shrugs
10.86 Few trainees are aware of any shrug exercises other than the conventional
standing version done with either a straight bar or dumbbells. Dumbbells
or a Trap Bar are best for this exercise because the straight bar drags against
the legs. e standing shrug primarily works the upper traps.
10.87 Paul Kelso’s evangelizing has been heavily responsible for publicizing shrug
variations outside of the regular standing version, including the incline shrug
which is strongly recommended in this book. His article in HARDGAINER
issue #22 is but one of many he has had published in the training world.
10.88 Shrugs done face-down on a bench set at about 45° work the musculature of
the upper back differently to the regular standing shrug. In the incline shrug
the whole upper back is involved, especially the lower and middle areas of
the traps, and the muscles around and between the shoulder blades.
10.89 ere is even a shrug for the pectorals, together with the shoulders, called
the bench shrug.
Including shrugs in your program
10.90 To include an upper-back shrug without it adding much to the total load of
your training, and to minimize if not eliminate any warming up, shrug after
your final set of deadlifts. Perform one or two work set(s) of a shrug. But
for your first few times out, use a light poundage and several sets, to learn
how to do the movement properly. Once you have learned it, use a weight
appropriate to your strength.
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