- This topic has 11 voices and 16 replies.
-
Posts
-
What does everyone find to be the best way? My shoulders are sort of rounded from being a newbie and only doing chest and biceps when I first started a few years ago. So any specific things you guys do to hit the traps and pull back your shoulders?
I don't think it matters much when you do traps.Do plenty of rows, (barbell, 1 arm DB, chest supported), pull/chin ups, and rear delts.I personally prefer working traps on shoulder day, but like I said, it doesn't matter much.
I've got a lot of tightness in my lower back from going too heavy on deadlifts from a few months back so its hard for me to do a lot of bent over rows etc stuff like that. I like doing shrugs with the bb and db.
I've got a lot of tightness in my lower back from going too heavy on deadlifts from a few months back so its hard for me to do a lot of bent over rows etc stuff like that. I like doing shrugs with the bb and db.
Give chest supported rows a shot. The support takes virtually all the pressure off of your lower back. Upright rows (I prefer 1-arm with DBs) are also a solid lift to throw in for traps.
Traps on shoulder day here. I do dumbell shrugs or barbell shrugs and face pulls for the traps. Moving your arms higher than your ears on lateral dumbell raises also involves traps.
What does everyone find to be the best way? My shoulders are sort of rounded from being a newbie and only doing chest and biceps when I first started a few years ago. So any specific things you guys do to hit the traps and pull back your shoulders?
Dorian Yates had a great split, that I always found VERY efficient and effective:M- Delts / TricepsT- Back / Rear Delts / TrapsW- RestT- Chest / BicepsF- RestS- Quads / Hams / Glutes / CalvesS- Rest...but, really, you can do whatever you like, as long as you are allowing enough rest / recovery.It won't happen overnight, b/c you are undoing years of imbalanced training. However, you should bring them up in time. Traps and Rear Delts will inevitably get hit during Back work, and Traps will inevitably get hit during Delt work. Ensure you are Deadlifting (all sorts of Deadlifts)... standard and RDL / SLDL, at least. Deads hit both Traps and Rear Delts + entire posterior chain.You may also consider prioritizing both Traps and Rear Delts by placing them in your split twice a week, for instance (spaced a couple days apart). Another option would be a routine like FST-7, where you can really shock those muscle groups. Maybe pre-exhaust (for instance, doing Rear Delts first on Back or Delt day).Cory
I like traps with shoulders. I try to toss them in some other day of the week too. Nearly everyone could use extra trap work and EVERYONE could use grip work, which shrugging does.
I like traps with shoulders. I try to toss them in some other day of the week too. Nearly everyone could use extra trap work and EVERYONE could use grip work, which shrugging does.
+1, this is spot on. back delts, traps and rhomboids are usually not worked enough.
I like traps with shoulders. I try to toss them in some other day of the week too. Nearly everyone could use extra trap work and EVERYONE could use grip work, which shrugging does.
+1, this is spot on. back delts, traps and rhomboids are usually not worked enough.
Plus, working them is also great for overall shoulder health.
I like traps with shoulders. I try to toss them in some other day of the week too. Nearly everyone could use extra trap work and EVERYONE could use grip work, which shrugging does.
+1, this is spot on. back delts, traps and rhomboids are usually not worked enough.
I (mostly) agree with you. Everybody could use more trap work. I know a couple of powerlifters who work their traps and neck every training session and they have massive yokes. As for the grip, yes pretty much everybody could use more grip work. I, sadly, can't do more grip work because it aggravates my carpel tunnel (I'm a hairdresser) but I have no problem other than some pain holding on to a 200lb farmer carry for 50 yards.I wish I could do more grip work, but I just can't.Moral of the story: Everybody should do more grip work because I want to and I can't
I (mostly) agree with you. Everybody could use more trap work. I know a couple of powerlifters who work their traps and neck every training session and they have massive yokes. As for the grip, yes pretty much everybody could use more grip work. I, sadly, can't do more grip work because it aggravates my carpel tunnel (I'm a hairdresser) but I have no problem other than some pain holding on to a 200lb farmer carry for 50 yards.I wish I could do more grip work, but I just can't.Moral of the story: Everybody should do more grip work because I want to and I can't
LOLOn a serious side note: It goes without saying that if you are injured in some way, you should NOT work more on that muscle without knowing what you do.
I do traps with back but try to pull your shoulders back all the time. Rolled shoulders are more posture related than muscularly. Even well muscled guys can stand with rolled shoulders, if their posture is poor.RB
I do traps with back but try to pull your shoulders back all the time. Rolled shoulders are more posture related than muscularly. Even well muscled guys can stand with rolled shoulders, if their posture is poor.RB
I think a lot of this depends on whether or not you have a desk job. Sitting in a chair for 8 hours REALLY destroys your posture.
I do traps with back but try to pull your shoulders back all the time. Rolled shoulders are more posture related than muscularly. Even well muscled guys can stand with rolled shoulders, if their posture is poor.RB
I think a lot of this depends on whether or not you have a desk job. Sitting in a chair for 8 hours REALLY destroys your posture.
Agreed. I have a desk job and that was one of my biggest downfalls for my bench progress. Kiefer recommended a band pull apart variation, scapular pull ups, and scapular pulldowns which has done wonders for my overall posture (and bench). It's taken awhile but I pull my shoulders back by not having to consciously think about it now.
You must be logged in to reply to this topic.