Summary
Unlock the secrets to building bigger traps, chiseled abs, and strong forearms with Dan McQuay! This episode dives into advanced techniques like the 21-rep shrug method and superset core training, paired with expert advice on range of motion and muscle engagement.
Featured Guest
Complete Episode Guide
In this episode, renowned bodybuilder Dan McQuay shares his go-to training strategies for developing standout traps, a defined core, and powerful forearms. He begins by discussing Smith Machine and dumbbell shrugs, explaining the importance of proper form and range of motion for building massive traps. Dan also introduces the 21-rep technique to maximize gains through three distinct shrug positions: rear, side, and front.
For abdominal training, Dan combines hanging leg raises with slow, deliberate floor crunches in a superset aimed at optimal core activation. Throughout the episode, he emphasizes how attention to detail and focused movements can elevate results. Dan also reveals his personal supplement routine, highlighting Prolab glutamine for recovery during intense workouts. Whether you’re an intermediate or advanced lifter, this episode offers actionable tips to take training to the next level.
Time Stamp
- Introduction. (00:00:13 – 00:00:22)
- Trap Training – Smith Machine Shrugs (00:01:00 – 00:02:00)
- Abdominal Training – Hanging Leg Raises (00:04:20 – 00:05:29)
- Abdominal Training – Floor Crunches (00:05:34 – 00:06:48)
- Conclusion (00:07:09 – 00:12:18)
