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Rear Delts, Traps, Bicep Peak, 6 Packs, and More

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Frankie NY
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2004/01/03 17:29:50 (permalink)

Rear Delts, Traps, Bicep Peak, 6 Packs, and More


I've often compared weight training to building a house. First you need to build a solid foundation, then you begin to erect the house. Then and only then, do you begin to paint, choose bathroom fixtures, and put on the finishing touches. An error that many trainees commit and a personal pet peeve of mine are people who want to decorate their house before they've even poured the foundation. There are endless examples of this, but here are a few.

Rear Delts

I can't tell you the number of guys with little tiny shoulders who tell me that they are concerned about the size of their rear delts. I explain to them that until they have some serious mass on their shoulders, there's no point in worrying about the rear head. Even then, by the time they have bigger shoulders, in the majority of cases the rear delt is plenty developed from heavy deadlifting. Maddening!

Traps

Another one that drives me crazy are guys that have no mass on their back whatsoever and are deadlifting 135 pounds who tell me that they are concerned about the size of their traps. They explain to me how important it is to include a couple of trap exercises instead of doing more deadlifts, barbell rows, or chins. Maddening!

Bicep Peak

Another one that drives me crazy are the guys with 12" arms who I see doing concentration curls. When I ask them why they're doing concentration curls instead of heavy barbell curls or close grip underhand chins, they tell me that they also need to work on building the peak of their biceps. Not only is this ridiculous for someone with 12" arms but peak is genetic and cannot be created. Larger biceps can make you look like you have more peak, but you can't build peak per se.

The Famous 6 Pack

This one is my favorite. I can't tell you the number of guys who are skinny and tell me how much they want to bulk and add some serious mass and then spend all their time obsessing about whether or not their abs are coming through. First of all, if you're trying to bulk, the last thing in the world you should worry about is your abdominal definition. If you are 1 or 2 months away from a bodybuilding contest, then worry, otherwise, shut up. Frequently in my gym I see 2 or 3 high school or college kids standing in front of the mirror, lifting up their shirts, and comparing 6 packs. Gross! When I was that age, my friends and I would have competitions to see who could lift the most. If I had asked them to compare abs, they would have assumed I was of a different persuasion and probably beaten the sh*t out of me. Could we be any more manipulated by mass media?
#1

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    majorinsano
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/03 17:36:06 (permalink)
    all so TRUE mate - i see people trying to build traps so early on all the time, in fact many of the older guys always recommend it to the complete newbies ???? ( at my gym anyway )
    #2
    Slyblackdragon
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/03 17:56:31 (permalink)
    I compare in the mirror sometimes too, but I don't hae any abs. just overall mass. And btw, Frankie you are really right about shoulders. ever since I dropped all the crazy shoulder stuff, still do side raises tho, my shoulders have really gained some size.
    #3
    PikeKing
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/03 18:57:51 (permalink)

    I love it when you do these kind of posts Frank. I think I'm going to print them all out and then staple them on the foreheads off all the moron trainee's at my gym.
    #4
    Big-AL
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/03 19:04:41 (permalink)
    wise words their frankie, i remember an analogy an old bodybuilder i used to train with always used. He said you are like a sculpture, you need a rock far bigger than the desired scupture size to start with. First you need to buld that rock, then when your rock is big enough you then concern yourself with shaping that rock.

    AL
    #5
    Frankie NY
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/03 19:06:41 (permalink)
    Big-AL:

    I like that analogy even more than my house analogy. Good one.
    #6
    Big-Ron
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/03 19:08:37 (permalink)
    quote:
    Originally posted by PikeKing


    I love it when you do these kind of posts Frank. I think I'm going to print them all out and then staple them on the foreheads off all the moron trainee's at my gym.



    Damn right!!

    The amount of guys i have noticed doing the shirt raise for showing abs is unbelievable, ive noticed its progressed more in recent times. I think its all down to stereotypes and body image, which is also why we are starting to see more males developing eating disorders.

    If only they would listen to frankie then all their problems would be solved
    #7
    majorinsano
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/03 19:09:26 (permalink)
    yeah i like both of those analogies - i will have to try to remember them to recite to all the newbies !!!
    #8
    Big-AL
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/03 19:11:10 (permalink)
    I only wish i could take credit for it, but i am not that poetic.

    He did come up with that analogy but he also came up with alot of other cr#p worth ignoring. Still if you speak to enough people and you sift through it all the odd bit of wisdom can be filtered out!

    Cheers!

    AL
    #9
    Knighty
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/03 20:20:09 (permalink)
    Frankie - your posts are very refreshing and I love your no nonsense style...keep em coming and hopefully more of the natural world will start listening.
    #10
    Hulkster
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/03 21:09:28 (permalink)
    Quality post - again!
    #11
    JohnOvManchester
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/03 21:13:43 (permalink)
    quote:
    you are like a sculpture, you need a rock far bigger than the desired scupture size to start with. First you need to buld that rock, then when your rock is big enough you then concern yourself with shaping that rock.


    somes up why I am trying to get bigger than I want, so I can cut down to how I want to be.
    Nice one.
    #12
    Raptor
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/03 22:40:31 (permalink)
    I'm sorry frankie but if someone has big shoulders, but has poorer rear delts and wishes to compete in a bodybuilding competition then training rear delts is a must if they wish to do their best. Same for calves and any lacking bodypart. This may come as a shock to you but isolation exercises do help [:p]
    #13
    Frankie NY
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/04 00:42:45 (permalink)
    quote:
    Originally posted by Raptor

    I'm sorry frankie but if someone has big shoulders, but has poorer rear delts and wishes to compete in a bodybuilding competition then training rear delts is a must if they wish to do their best.


    As I have already stated, I couldn't agree more. The number of guys in this category, however, is very, very small.

    quote:

    Same for calves and any lacking bodypart. This may come as a shock to you but isolation exercises do help


    Very few things shock me at my age. Isolation exercises have their place, but only in the later stages of bodybuilding or if you have a seriously lagging bodypart. Again, you need to build a strong foundation first. You'll notice in my mass building routine that calf raises are included, so I don't disagree with you.
    #14
    Boxer
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/04 01:00:58 (permalink)
    quote:
    Originally posted by Raptor

    I'm sorry frankie but if someone has big shoulders, but has poorer rear delts and wishes to compete in a bodybuilding competition then training rear delts is a must if they wish to do their best. Same for calves and any lacking bodypart. This may come as a shock to you but isolation exercises do help [:p]


    Frankie is referring to isolation exercises when he talks about adding the finishing touches to the house...
    #15
    Raptor
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/04 10:23:11 (permalink)
    quote:

    Read the article again mate. Frankie is referring to isolation exercises when he talks about adding the finishing touches to the house...


    I am well aware that he is referring to them as the finishing touches... I'm planning to do a competition next year, the juniors. I'm doing isolation exercises now to make sure any lagging bodyparts are brought up, I wont even peak for another 10+ years. If I didnt train rear delts I know they would be lacking size, I've been told that I have good shoulders from competitive bodybuilders, I can Deadlift 200kg but my rear delts lack size. I know powerlifters who can Deadlift 240+kg, and lift some real heavy weight but their rear delts lacks size compared to the rest of their shoulders.
    #16
    Blood Sport
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/04 13:48:12 (permalink)
    He's not talking about you personally he's generalising, and Generally people are how he's described!
    #17
    scruffy
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/04 17:49:54 (permalink)
    Raptor has a very valid point although the post is right in general but iot is still down to ones goals, if you are indeed competing or thinking about doing so with the high standard of competition then there is no room for lagging body parts at all, it is no good getting big then cutting to find some muscles are out of portion as there is no time to deal with the issue, if indeed you can identify at an early stage the weakness then of course it gives time to bring the weak areas up specifically, so before shooting raptor in flames look at what he is trying to say,, it makes sense..
    #18
    Boxer
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/04 18:19:50 (permalink)
    Raptor I apologise if my post does shoot you down.

    It weren't my intention so i've edited to make sure that there is no chance of that...
    #19
    tino
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    RE: Rear Delts, Traps, Bicep Peak, 6 Packs, and More 2004/01/04 19:47:40 (permalink)
    my input- wicked post!
    #20
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