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Nombre de messages : 8092
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Date d'inscription : 28/05/2005
 | | Hise Breathing Shrugs | |
Mini-Article: Hise Breathing Shrugs
by the
editorsMove over abs, traps are in style this season. Oh sure, a nice
chiseled midsection is always cool, but how often do you have your
shirt off in public anyway? If you want to really turn heads, then
don't neglect the manta-ray shaped muscles that form part of your
shoulders, upper back and neck. Even in a sweatshirt, muscular
traps are what separate you from the rest of the couch monkeys. One of the most effective trap movements has been all but
forgotten by modern gym goers. It's called the Hise breathing
shrug, named after its creator and a man who some call the "Father
of American Weight Training," JC Hise. (Who'd you think it was, Joe
Weider?) Hise is credited by many as the man who started the whole
"deep knee bend craze." Yep, he popularized the flat-footed squat
back in the 1930's. Joe Hise is also the same sadistic bastard who
came up with those deadly 20-rep breathing squats.The traditional Hise breathing shrug is performed like this: Get
your trapless torso into a squat rack or power rack and put the bar
across your shoulders like you're about to squat. Instead of
squatting, position the bar so that you can shrug the shoulders up
and down. The "breathing" part comes in here. Much like heavy, high
rep breathing squats, you should focus on a specific breathing
pattern during the movement. As you shrug the bar up, visualize
touching your shoulders to your ears, and inhale deeply. Pause at
the top, and then exhale as you lower your
shoulders. Traditionally, Hise used high reps and heavy weight. In other
words, load the bar up with a weight you'd normally use for around
ten reps. Using the breathing protocol outlined above, you'll now
attempt 20 to 25 reps with this weight. No one paid much attention
to tempo back in the 1930s, but a 211 speed of movement would be a
good place to start. Yes, it's going to hurt real bad, it's uncomfortable even if
you're doing it right, and you'll experience some intense soreness
if you've never done this movement before. Suck it up, tough guy.
You ain't readin' Men's Fitness.A modern day variation of the Hise breathing shrug is done on
the standing calf machine. Simply position yourself as you normally
would in the pads and begin shrugging. Where in your workout plan do you put Hise shrugs? Some train
their traps on shoulder day and others hit them on back day. Coach
Ian King often suggests training the traps on hip dominant leg day,
or after you perform deadlifts or power cleans. You're a big boy,
train them wherever you feel is most appropriate for you. Note that if you choose to use the heavy, high-rep method,
you'll only need one good set, especially if you perform them after
deadlifts. If you use a normal approach, say, two or three sets of
8 to 12 reps, then you can do them on back or shoulder day. It's up
to you.Give Hise shrugs a shot. Then try to resist the urge to cut the
necks out of all your T-shirts. | |
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