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Try overhead shrugs, your shoulder is in a completely different position and it should be fine. Just hold a barbell over your head and shrug.

Also, farmer's walks are excellent for trap...

OP, to answer your question, both are completely fine. It is however fairly common practice to use a thumbless grip and picture your hands as hooks to help create a MMC in the lats, since many people...

Plate pinches work really well too. I remember back in the day I got a job at the local gym stacking plates back on the racks and I would mess around seeing how many 45s I could stack at once. Trying...

Romanian Deadlifts!

- Rowing Machine
- Stationary Bike

I use both of these more than I use a treadmill. By far. I hate treadmills.

What you say here has some truth to it. But wasn't the argument over muscles loss rather than fat loss? You don't seem to be answering the other half of the question. I HATE doing 30-40 minutes of...

Yeah and also, don't just let the dbs hang, try and hold a shrug while walking. Also, the more they swing while you are holding the shrug, the more proprioception will be required from your traps,...

If you're new at this you shouldn't be doing zerchers.

Just FYI though, these are not typically very good alternatives to actual weights. The weight resistance they provide is variable throughout the range of an exercise.

For example, if you were to...

I was a swimmer all my life, my brothers who are both bigger than I am, but similar builds, have much narrower shoulders. It may just be broscience, but I believe if through puberty you put a...

A few other questions:

Are the meals on a super strict schedule? Like every 2.5 hours or something? Or as long as it is relatively spread out throughout the day?

If I have an extended day, say...

Very helpful, thanks. 192 and 16%, you have about the same starting point. Once I reach my target BF%, will I be able to revert to a normal, but clean diet, and maintain it? I guess thats a...

I don't really know much about proper diet. All I know is to eat fairly clean before a work out, and chug protein after. I've put on about 15-20 lbs in the last 6-8 months with that. Im at 17.5% bf,...

^^^

this

When I have a spare day AND I'm feeling good on my recovery, I'll work on my Oly lifts. I usually get great workouts from those, its a nice change of pace.

No DB Squats... LUNGES.

I play waterpolo. I got a throwing injury, Glenohumeral Internal Rotation Deficit - GIRD. It took a lot of time, and a lot of physio, but I'm slowly coming out and being able to throw again. I cost...

http://www.youtube.com/watch?v=Qls96q4Phs4

or

Lunges

The best way to hit the lower pecs is with weighted dips, elbows flared, and a slight lean forward. That being said, a lot of the illusion of full lower pecs comes from simple gravity acting upon a...