Trap Help

Hi,

I need some serious TRAP workout help. My shoulders are really sad looking and don't know what to do???

Please I need a new shoulder and trap workout bad.

Please respond :(

Don't know how you guys get them so big.

Shoulders
Military Press (or) Dumbbell Shoulder Press- 2 sets, 4-6 reps
Side Dumbbell Lateral Raise (or) Side Dumbbell cable Lateral Raise- 6 reps
Seated Bent Over Lateral Raise- 6 reps

Traps*
Barbell Shrug- 2 sets, 15 reps
Behind Back Shrug-2 sets, 15 reps
Dumbbell Shrug- 2 sets, 15 reps

*I train traps on back days.

When you do traps make sure when you bring them up keep your head down and bring it up as high as you can go. also when you bring it down let your arms hang down and kinda let it pull on ur traps. also when you raise up, hold the tension for like 2 seconds.

you can do these on DB's or barbells.

Quote:

---

Originally posted by FREAK
When you do traps make sure when you bring them up keep your head down and bring it up as high as you can go. also when you bring it down let your arms hang down and kinda let it pull on ur traps. also when you raise up, hold the tension for like 2 seconds.

you can do these on DB's or barbells.

---

Becareful about crunching the neck whilst doing traps as you can trap nerves.Look down at the floor and bring your traps up to your ears and then as Freak said let the weight hang so you can feel a gentle pull in the trap region.

I saw this guy doing shrugs with 460lbs, moron looked like he was trying to clean and jerk the weights. He would get it to move by quickly arching his back, shoulders would move up slightly, and he would scream like he was being shot. Funny stuff.

dude first off what are your work outs like already??? You mgiht be doing all the shit we are telling you to do. lol

yeah padwan you wonder how people grow doing the excerscises with the form they do.

Get under a standing calf raise machine and do shoulder shrugs w/ moderate weight. The do a rack run. Find the dumbell rack, w/ usually goes up to about 75 on the top rack and hit ever dumbell 10 times all the way down w/ very little break inbetween each pair. That should light em up.

Shoulders:
Try pre-exustion work out:
Side laterals 10 reps, tempo 2-1-2 (2 sec. up, hold ofr one sec at the contraction point, 2 seconds down)

right after go to the shoulder press - 6-8 reps tempo the same as above

Now upright rows, same tempo as the above go for 10-12 reps

Now repeat 3 times, and tell me if you are hurting yet and screaming...

As for traps, i would say shrugs 2 sets of 10, and shrugs on a rowing machine (the one you sit down on to do seated rows) 2 sets as well, 10-12 reps, grab the close grip bar, extend your arm and instead of pulling with your back to your lower chest, just pinch your shoulder blades together and perform a shrug, traps a re a 2 dimensional muscle, they work up and down and front to back, so you must hit both positions. Hope this helps, and good luck Bro...XXL