It’s about that time of the year. Gyms will slowly become less crowded. Lines at fast food chains become longer. The highway is riddled with the mangled remains of New Years Resolutions that got tossed aside for an easier life.
I can’t fault people for this. Change is hard.
But I know that you don’t want to stay the same. You don’t want to be the same collection of bad habits, so something needs to change for the better. How do we stay on the path? How can we keep from straying from the Way?
Progressive overload is the foundational basis of strength training. It means that you need to gradually increase the intensity of your training over time. Essentially, make sure that you’re doing more now than you did in the past.
The most common strategy to achieve progressive overload is to increase the weight that you are lifting by a few pounds. The problem is that most advice ends there. If it was that simple, the world will be filled with 1000 pound squatters and 500 pound bench pressers.
Simply adding weight to the bar is a finite strategy. Since we tend to grow muscle and increase strength at a relatively slow rate, just adding weight to the bar will cause us to progress too quickly and hit a plateau.
We must expand our strategies to achieve progressive overload. Here are 3 ways to progressively overload your training that does not involve adding weight.
1. Increase training volume
Training volume is essentially the total amount of work you are doing. While there are multiple ways to determine training volume, it is often calculated by looking at the total number of sets and reps you are performing.
For example, if you are doing 5 sets of 5 reps of a particular exercise (5×5), your total volume will be 25 reps.
If you wanted to calculate the total work of a particular exercise, you will determine how many times you are lifting a particular weight. This is often unnecessary but provides insight about the intensities that are being achieved with certain exercises.
For example, if you lift 200 pounds on the squat for 5×5, you will calculate 5x5x200. This is 5000 pounds of total work.
Increasing your total training volume or work performed is one of the best ways to achieve progressive overload. Simply adding a rep to each set will drastically increase training volume.
In our first example, if you did one extra rep per set, your training volume will be 5×6=30 total reps.
In the second example, your total work will be 200x5x6=6000 pounds of total work.
To implement this strategy, aim to increase your reps per set by one rep for a few weeks. Depending on the set/rep scheme, you may need to climb up to 8 or 10 reps per set. Once you can do the prescribed number of reps for all sets, then you will add some weight to the bar and begin the progression all over again.
Remember that adding weight isn’t the only way to become stronger. Doing more total work is more important. The added benefit is this will force you to slow down your progress to prevent hitting plateaus.
2. Increase training density
Training density is how much time it takes to perform a certain amount of work.
Imagine your typical leg workout session. How long does it take to perform? 45 minutes? 60 minutes? Now imagine if you deliberately took 3 hours to perform the same exact workout. No extra sets or exercises. How easy would that be? This is very LOW training density. Same workout, just performed over a very long period of time.
Now take the same exact workout and imagine trying to do it 10 minutes faster than before. You will be hustling and probably straining hard to get through all of the work. This is an example of HIGH training density.
If you are able to perform the same amount of work in less time, something about your fitness has to have improved.
Of course, this is another finite strategy to implement before it becomes impractical and possibly dangerous, but the point is to perform your training at a challenging pace.
3. Increase tension and improve technique
One of the critical principles of strength training is something called time under tension. It is essentially the total amount of time that a muscle is activated and creating tension. Muscle growth and strength is a direct consequence of time under tension. In general, longer bouts of time under tension tend to yield greater gains in muscle and strength (although this is a great generalization).
One overlooked part of time under tension is the amount of tension being produced. Lifting a heavier weight will naturally cause a muscle to create more tension. However, we can deliberately create more tension during an exercise by consciously tightening the working and stabilizing muscles.
Imagine performing a biceps curl with 20 pound dumbbells. Imagine casually curling them up and trying to expend as little energy on the movement as possible.
Now imagine curling the same 20 pound dumbbell but now brace your abs, squeeze your glutes, and stand tall. Pull your shoulders back. Grip the weights as hard as you can. Slow down the movement and try and actively flex the muscles harder as you lift the weights. In essence, try and make 20 pounds feel as difficult as possible.
This is a technique often employed by bodybuilders to maximize the amount of tension they are creating during any given exercise. Usually when we do this, we need to use impeccable technique to properly control the weights.
When we are intensionally increasing the amount of tension and improving technique, we naturally work harder during the exercise. This is another variation of progressive overload.
Expanding your toolkit
Never rely on just a single parameter to force progressive overload. The three strategies discussed here are simple to implement during every workout.
The pursuit of strength is a long journey. Slow but consistent progress is always favorable to rapid and unsustainable progress. Just focus on doing a little more each time you go into the gym.
I love minimalism. Less is more. Have less stuff. Embrace simplicity. So how do minimalists approach fitness?
Some people don’t want to think too hard about things. They want to get as much out of as little as possible, and I admire that. Work smarter, not harder. In fitness, there are some things that will yield greater results than others.
Let’s apply some lessons from minimalism to fitness. Here are 3 strategies to approach fitness as a minimalist.
Audit every exercise in your workout
Your body has a limited amount of resources to perform and recover from a workout. This is the basis of training economy. It bodes well to spend your time and energy intelligently.
The first thing you need to do is to establish some goals of your training. What are you trying to achieve with your program? Once you establish your goal, make sure that everything you do while you’re in the gym serves that goal and get rid of everything that doesn’t.
For example, if you are trying to increase your max squat, everything you do during a squat, lower body, or leg workout should somehow support your goal. Ask yourself if each of the exercises you do serves the goal of increasing your squat.
Will jumping and doing power exercises improve your squat? Yes. This stays.
Will squatting improve your squat? Yes, of course. This stays.
Will having a stronger posterior chain (low back, glutes, hamstrings) improve your squat? Yes. RDLs, back raises, good mornings, hip thrusts, glute ham raises, etc all stay.
Will having stronger quads improve the squat? Yes. Bulgarian split squats, lunges, step ups, etc all stay.
Will doing 20 sets of calf raises improve your squat? Probably not. Get rid of it. Plus, isolation work for the calf only improves aesthetics and not performance (unless it’s for rehab purposes).
Will doing those awkward glute kick backs in a leotard with 2 pound ankle weights while climbing up a stair master improve your squat? Nope. Get rid of it. But make sure you do it for the ‘Gram.
When you start auditing your training methods in this way, it’s easy to cut out a ton of useless fluff. Only the important things will remain.
Use the minimum effective dose
Louie Simmons always said it best. You don’t train minimally. You don’t train maximally. You train optimally.
May he lift in peace.
You should not be using absolute maximal intensities every training session. This will lead to burnout, overtraining, injuries, and just isn’t strategic and optimal.
The minimum effective dose is the least amount of exercise that is required to elicit a training effect. Any amount of stimulus under this will not elicit an adaptation or training effect. Any amount of stimulus past this may or may not elicit a greater training effect. There will be a point of diminishing returns for increasing your given intensity past the minimum effective dose.
All of this to say: don’t progress too quickly. If you’re squatting 225 for sets today, do 230 or 235 next time. Don’t make unnecessarily large jumps. Get as much out of 225, 230, and 235 as you can. You’ll be regretting that you didn’t when you inevitably hit a wall in a few weeks.
Many coaches will advocate for a slow but steady progression over the long term. This will not only help to minimize plateaus but ensure that you are getting the most out of any given combination of weight, sets, and reps.
Eliminate supplements and focus on eating real food
I’ve said this many times and I’ll say it again: Supplements don’t do jack s*** if you don’t have your basic nutrition dialed in.
Trying to make up for a bad diet with supplements is like using duct tape to save a sinking ship (Unless it’s that flex tape stuff. That stuff is magic).
Supplements should be accounting for less than 5% of your total progress coming from your diet. The other 95% comes from an educated approach to nutrition. Real food will always be superior to supplements, so put forth your effort into the items that are going to yield the majority of results and stop worrying about the rest. The supplement industry is honestly way too big for what it actually offers.
Let me repeat a sentence to make sure I made my point. Real food will ALWAYS be superior to supplements!
If you are adamant about having some supplements to either supplement your nutrition or to have a pre-training ritual, look into creatine, vitamin D, EPA/DHA, and good quality protein. The only supplement companies I really buy from these days are Thorne and Boba Tea Protein. Both companies are incredible.
Go forth and approach your fitness like a minimalist
Minimalism is all about cutting out the unnecessary fluff from your life. When you apply the three of these strategies, you are eliminating unnecessary exercises, volume, and supplements from your fitness journey. When you have less to distract you, you will be able to put forth your energy and effort into the things that truly yield the greatest results.
So here’s my permission for you to do less to get more.
The best way to treat a hamstring injury is to prevent it from happening. Once they happen, they become a real b**ch to rehabilitate. The best way to prevent injury is to make the muscle as strong as possible but adequately loading the hamstrings can be cumbersome and challenging if you don’t have regular access to a gym. This is where Nordic Hamstring Curls save the day. By their nature, they’re tremendously difficult and require no equipment.
Study after study has shown the value of Nordic hamstring curls in decreasing injury to the hamstrings.
This is exercise is so good that it’s consistently been shown to decrease the incidence of hamstring and knee injuries in populations particularly vulnerable to these by half. That is a hugely significant amount!
The Nordic Hamstring Exercise/Curl
The exercise is predominantly an eccentric muscle contraction, which is where most muscle damage and overload takes place.
You will need a partner or a solid place to wedge your foot.
Set up the exercise by kneeling on both knees. Your hips and torso will be upright. Your partner is going to hold down your feet with their hands on the back of your ankles/heels. Your partner should have their shoulders over your feet to make sure enough weight is applied.
Initiate the exercise by slowly lowering yourself to the floor by using your hamstrings. Try to approach the floor as slowly as possible. You will use your hands like a push up to absorb the impact at the floor. You can return to the starting position by either resetting the exercise or doing an explosive push up to hamstring curl your way back up.
Perform 3-5 sets of 5-10 repetitions.
Conclusions
Taking clues from weightlifting and sports medicine, they best way to make a muscle resilient and resistant to injury is to make it as strong as you can and train it with the greatest amount of tension as possible. Then you replicate game time scenarios with various drills.
The studies that showed the value of Nordic hamstring curls used the exercise in isolation with no other exercise program, but of course including the Nordic hamstring curl in a fully comprehensive program is the most optimal approach. However, if you for some reason had to choose just one exercise to do, this is it.
Further Reading
Vianna KB, Rodrigues LG, Oliveira NT, Ribeiro-Alvares JB, Baroni BM. A Preseason Training Program With the Nordic Hamstring Exercise Increases Eccentric Knee Flexor Strength and Fascicle Length in Professional Female Soccer Players. Int J Sports Phys Ther. 2021;16(2):459-467. Published 2021 Apr 1. doi:10.26603/001c.19452
van Dyk N, Behan FP, Whiteley R. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. Br J Sports Med. 2019;53(21):1362-1370. doi:10.1136/bjsports-2018-100045
Cuthbert M, Ripley N, McMahon JJ, Evans M, Haff GG, Comfort P. The Effect of Nordic Hamstring Exercise Intervention Volume on Eccentric Strength and Muscle Architecture Adaptations: A Systematic Review and Meta-analyses [published correction appears in Sports Med. 2019 Nov 7;:]. Sports Med. 2020;50(1):83-99. doi:10.1007/s40279-019-01178-7
It’s easy to fall victim to comparison. In a world governed by metrics, everyone will compare themselves to someone else at the gym. It’s easy to let the negativity derail your motivation. No matter how strong, fit, and competent you become, there will always be someone with a bigger bench, bigger squat, and better body composition. There will always be someone bigger, fitter, faster, and stronger.
So why bother?
First of all, if you fall into this nihilistic belief, you started this whole journey for the wrong reason. Unless you’re a competitive athlete, the whole point is to improve yourself and your health, not to outdo others in comparison.
Comparison is truly the killer of happiness, and it’s especially apparent in the world of health and fitness. Someone will always have larger pecs or a better looking ass than you but who cares? Don’t let that get to you. The whole purpose of the fitness and strength journey is self-betterment.
The only person to whom you should be comparing yourself is who you were yesterday.
That’s it. Don’t mind the people who’ve been training for years longer than you or the dude who seems to get strong and jacked no matter what kind of jackassery he does. What matters is if you are progressing forward and learning along the way.
When the sole purpose of training is to be better than others, the pursuit becomes a pathetic and egotistical race on a rat wheel. It’s sad how small their world is. No one gives a shit about these dudes except for themselves, so don’t become one of them.
Let me ask you this.
If you do one thing each day to improve yourself, where will you be next week? Next month? In a year? In 5 years? Each milestone you cross is a victory to be celebrated in the context of your personal life. If you finally squat 100 pounds for the first time, that is a great personal achievement!
The victories of others don’t diminish your own. I am always more impressed by individuals who consistently outdo their previous bests, no matter how small, than the strong and arrogant showboats who become complacent in their training.
Don’t compare yourself to others. Are you growing? Growth is the most important victory in the gym and in life.
The chaos of your life is already enough without having to deal with the arbitrary standards set by other people’s accomplishments. Compare yourself to who you were yesterday, not to who someone else is today.
Workout splits are essentially how you divide and organize a strength training program. What are you going to do each time you go to the gym? How often are you training each muscle group? What’s the best workout split?
There is a lot to consider.
There are an endless number of workout splits from bodybuilding-style splits that emphasize a specific muscle group per day to those that emphasize movements such as push, pull, squat, and hinge. Trainers and coaches will swear by one while slandering others.
Each split has its merits and advantages but there is anything you take from this post, it’s to just stick with one for long enough to make progress instead of hopping from one program to the next every week.
People will often get caught up in the difference between mobility vs stability. They’ve become buzzwords in the fitness community, and if you’re not addressing them, then it may feel like something is being neglected.
But what on earth is mobility and what is stability? Most fitness coaches and trainers have a hard time differentiating the two and when they can, they have a hard time explaining why its so important to address.
So if these health nuts can’t even define these two concepts… Why is everyone so obsessed with them?
Let’s take some time to define mobility vs stability and explore the importance of each.
Mobility
Mobility is simply your ability to move.
In the most broad sense, it is an individual’s ability to move themselves through space. An elderly individual who has difficulty with bed mobility, standing, and walking is said to have compromised mobility. An individual who has no difficulties moving is said to have normal mobility.
In the fitness community, mobility has taken on a much more microscopic context. Mobility has become an individual’s range of motion and ability to attain certain positions for exercise or athletics.
Mobility is both active and passive range of motion, for good or for bad. While it is common to have too little mobility, it is also possible to have too much mobility and cross into the space of instability. This can happen when mobility is obsessively chased while strength is neglected. It’s also possible to have more passive range of motion than you can actively control.
Pathological hypermobility is a relatively rare problem that some individuals suffer from.
Two good examples of instability resulting from genetic disorders are Ehlers Danlos syndrome and Marfans syndrome, often characterized by hypermobility and fragility of connective tissue. These individuals can get injured very easily from seemingly trivial trauma due to the decreased strength of their connective tissues.
While most people will not have to worry about this level of hypermobility, it is a good demonstration that there is a limit to our mobility needs.
When it comes to mobility, you simply just need to ask yourself if you have the requisite ability to move to complete the task at hand.
Stability
Stability in the context of human movement is the ability to stop or control any unwanted movement. If you’re doing an overhead press, you don’t want the bar shaking uncontrollably and swaying in all directions. Your ability to control that excessive and unwanted movement is stability.
There are two types of stability, just like mobility. Active stability is the ability of your muscles to actively control and stop unwanted movement. Passive stability is the inherent stability resulting from structures like ligaments, bones, tendons, fascia, etc. We can appreciate how pathology such as Ehlers Danlos and Marfans can cause a massive lack of passive stability.
Truly pathological instability outside of traumatic injury and disease is very rare. When I hear someone say that they have an “unstable spine”, I always ask questions. True spine instability is a serious problem that most people don’t have. A weak set of abs is not an immediate precursor to an unstable spine.
Now, if you have weak abs and try and do heavy lifting, it may very well become the weak link in your lifting, but it doesn’t mean you’re “unstable”. Heavy exercise inherently requires a greater degree of stability to transmit force and control unwanted movements.
When it comes to stability, you need to ask yourself if you have the requisite strength to control your body and any weight you are moving.
Mobility vs stability: A spectrum of movement
Mobility and stability are not mutually exclusive concepts. You cannot work just one end of the spectrum and expect to perform optimally. I have many friends who are fantastic yoga practitioners who only ever did yoga and had a plethora of shoulder, hip, and back problems. Only once they started to incorporate strength training into their exercise regimen did those problems go away.
Most overhead sports will require a high level of stability
A perfect example of mobility and stability working in tandem is in Olympic style weightlifting. These athletes need tremendous levels of mobility to achieve the requisite positions in the clean and jerk and snatch while having superhuman strength and stability to keep the weight under control.
Gymnasts are another great example. Gymnastics requires high levels of mobility and flexibility as well as stability and strength to perfectly control the athletes bodyweight through space. Have you seen how jacked gymnasts are?
We cannot simply pursue one while neglecting the other. Mobility and stability are equally important for any high level athlete.
A practical way to integrate both
I will always come back to lifting weights. Most people associate strength training with bulky, slow, and immobile individuals. This is far from the truth. Proper technique in weightlifting, powerlifting, and bodybuilding requires high levels of mobility. Simply controlling your way through full ranges of motion during most lifting exercises will improve mobility. Overhead presses require good shoulder mobility. Stiff legged deadlifts require great hamstring flexibility. A full squat incorporates full ranges of motion from the hips, knees, and ankles as well as requiring good shoulder mobility.
If you incorporate a few mobility drill during your warm up, you will have a well-rounded plan that tackles both mobility and stability.
So quit freaking out about spending hours and hours on one and stick with an intelligent plan for fitness. Mobility and stability will naturally be addressed.
Everyone wants to get jacked but no one knows where to put forth their time and energy.
The 80/20 rule remains true for fitness. A vast majority (about 80%) of your gains will come from about 20% of what you do. This means that there are endless gimmicks in the other 80% that will distract you and waste your time. Focus on these 5 high impact pillars of fitness to get the most out of your efforts.
The 5 Pillars of Being Jacked and Fit
I can simplify getting jacked and fit down to 5 things: lift heavy 3-4 times per week, do high intensity conditioning, eat well, sleep well, and manage your stress. If you neglect any one of these things, your results will take a large hit. There are an endless number of extra gimmicks like massage guns, red light therapy, overpriced supplements, cryotherapy, and rolling around on foam tubes to distract you. If you don’t take care of the 5 pillars first, then none of the extra gimmicks will make any difference.
Supplements can be helpful, but not if your nutrition isn’t dialed in.
Massage guns, foam rollers, and cryo can all be helpful, but not if your sleep isn’t taken care of.
And all of the “corrective” exercise in the world won’t help you if you’re not on an intelligently designed training program.
I repeat: a vast majority of your gains and results come from the core behaviors and principles of training, nutrition, and recovery. We need to differentiate that from the fluff.
So let’s dive in.
1. Lift Heavy 3-4 Times Per Week
In order to get strong and jacked, we need to be lifting heavily and focus on the large compound exercises. These include squats, deadlifts, lunge variations, presses, pull ups, and rows.
Compound exercises are more effective than isolation exercises. The big movements are the core of your training program. Curls and triceps extensions are the icing on the cake. You don’t get dessert before your protein.
We should also be lifting heavily. A vast majority of people will make incredible gains lifting within the 5-10 rep range. I will sometimes push that to 10-20 reps for certain phases and exercises, but most of my sets are done between 5-10 reps.
There is no way around progressive overload. If we want our muscles to grow in size or strength, we must be doing more in the future compared to now. This means doing more reps per set, more sets per exercise, or lifting more weight.
Lifting about 2 times per week is the absolute minimum dosage for strength gains, but 3-4 days seems to be the optimal range. I advocate for an upper/lower split. This is how most athletes train.
If you train 3 times per week, your training schedule may look like this:
Monday: Upper Body 1 Bench Press Emphasis
Wednesday: Lower Body 1 Squat Emphasis
Friday: Upper Body 2 Overhead Press Emphasis
Monday: Lower Body 2 Deadlift Emphasis
Wednesday: Upper Body 1 (The cycle begins again)
A 4 day training week may be distributed to Sunday, Monday, Wednesday, and Friday. Or, Monday, Tuesday, Thursday, Friday.
High Intensity Conditioning
Don’t do cardio. Perform conditioning.
Low intensity cardio will only yield disappointment when it comes to performance gains and body recomposition. High intensity interval training and sprint interval training are both vastly superior in terms of performance and fat burning.
We don’t need to look much further than Olympic sprinters to have a visual understanding of this.
High intensity conditioning is more effective and time efficient than low intensity cardio. You can get a good HIIT or SIT session done in 20-30 minutes, whereas it can take up to that amount of time of jogging to even sufficiently reach a fat burning state for some folks.
Here is a good sprint interval training protocol to try:
Complete the following 2 times a week:
Week one: 4x10s, 4 minutes rest between each
Week two: 6x10s, 3 minutes rest between each
Week three: 8x10s, 2 minutes rest between each
Week four: 4x20s, 4 minutes rest between each
Week five: 6x20s, 3 minutes rest between each
Week six: 8x20s, 2 minutes rest between each
Week seven: 4x30s, 4 minutes rest between each
Week eight: 4x30s, 3 minutes rest between each
Week nine: 4x30s, 2 minutes rest between each
Complete the following 3 times a week:
Week ten: 4x30s, 4 minutes rest between each
Dial In Your Nutrition
You must tailor your nutrition towards your goals. If you trying to gain weight, then you need to be in a calorie surplus. If you are trying to lose weight, then you need to be in a calorie deficit. And, if you trying to maintain your weight, you need to be at calorie maintenance. There is no way around this law of thermodynamics.
Gaining or losing 1-2 pounds per week is a healthy start. A pound of fat is about 3500 calories. In order to lose about 1 pound per week, you need to be in a 500 calorie deficit everyday.
Gaining a pound of muscle requires about a 2800 calorie surplus. This means you should be in a 400 calories surplus per day if you are trying to gain weight.
The calorie surplus and deficit are the most reliable metrics of altering body composition. The next most important is macronutrient distribution. This is the ratio of protein, carbs, and fats if your daily diet.
The most important macronutrient to focus on is protein intake as this will help with building muscle during weight gain phases and maintaining muscle during weight loss phases. Once you have protein dialed in, you should focus on taking in more complex carbs than fats, as carbs will provide more readily available energy than fat.
This does not mean to completely eliminate fats! Fats are important for a wide array of functions throughout our body.
If you have your calorie surplus/deficit and macronutrient distribution dialed in, then you will have covered a vast majority of your nutritional needs.
Sleep Like You Mean It
Sleep is the foundation of all health. If you neglect your sleep, then you are essentially throwing away all of your hard work.
I cannot emphasize the importance of sleep. Sleep is usually the first thing that gets neglected when life gets busy and hectic. However, skimping out on sleep will negatively affect literally every aspect of your life. You will notice that you have less energy, are more irritable, make poor food decisions, perform poorly at complex tasks and at the gym, and have reduced vitality overall.
There is a reason why professional athletes obsess over their sleep. It is the foundation of their performance. Sleep is the time that our body repairs itself, the brain literally cleans itself, and balances our hormones.
I have written about the importance of sleep and how to optimize our sleep in previous articles here and here (don’t worry, they open in new tabs).
Here is the gist. You should sleep between 7-9 hours every night (children and teenagers will need more). Get to bed around the same time every night. Make your bedroom as dark, cool, and quiet as possible. Cut out screens and stimulating activities about 3 hours before bed time. Stop caffeine at about 1pm.
Don’t neglect sleep.
Manage Your Stress
This is a big one for the modern world. Our attention and focus are being stolen from us everyday from every direction and our jobs only get more stressful. Responsibilities quickly pile up.
If we don’t do something to manage our sanity, we are heading towards a world of anxiety, panic attacks, and depression.
All of these factors significantly impact our health and well-being. Chronic and high levels of stress will negatively impact our mental health, motivation, hormonal health, sleep, nutrition, and gym performance.
We are all wired to handle stress differently. Some people can manage loads of stress without any negative consequence, and others will fall apart at the slightest derailment of plans.
You must understand your needs and manage your stress or else suffer the negative consequences. Some strategies to help manage stress include meditation, journaling, exercise, sleeping enough, and making time for your passions.
Your life cannot just be your job and responsibilities. You need to make time for your tribe and community. You need to pursue your passions and hobbies. Go outside.
Spend Your Efforts Wisely
We only have so much time during the day. Ensure you are spending your efforts on the right things that will yield the most results.
Lift heavy weights.
Do conditioning.
Dial in your nutrition.
Sleep enough.
Manage your stress.
If you have these 5 pillars in check, then you are off to a good start.
Let’s face it. Big traps are intimidating and cool. They round off a powerful physique. You can’t have a jacked upper body and have deflated upper traps. Massive deltoids look silly when they’re next to tiny traps.
When people think of building their traps, they always think of shrugs. When I ask for any other exercise for their traps they… shrug… Shrugs are great but that’s way too limiting. Here are the best exercises to build massive traps.
