STEEL TRAPS

Kris Dim on shrugging strategies
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After suffering a heart attack and life-threatening complications in 2007, Kris Dim made a successful comeback last year. The 2003 NPC Nationals light-heavy winner was third in his first contest back, the 2009 Europa Supershow 202, and then placed an eye-opening fourth in his hometown Sacramento Pro, an open contest, missing his third Olympia qualification by one slot. Dim gives us some pointers on trapezius training and serves up a typical traps routine.

DIM’S TRAP TIPS

  • Trains traps once per week.
  • Box shrugs are performed with a free-weight box-bar that allows me to hold my arms at my sides with palms facing inward. Dumbbell shrugs can be substituted for these.
  • Machine shrugs are done on a Nautilus machine. Barbell shrugs can be substituted for these.
  • Shrugs are a short movement so be certain to focus on contractions. I like to hold the contractions early in a set and then go faster as the set wears on and I tire.

DIM’S TRAPEZIUS ROUTINE

EXERCISE SETS REPS
Box shrugs 4 10-12
Seated machine shrugs 4 10-12

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