Necks/Traps.
I have been mainly doing Shrugs for working my neck traps, but was told that up right rows works the shoulders, and have'nt done them for mounths. Whats a good way to build them up? Have this other neck lifting thing that bends the head back with weight on it, that works the neck.
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I just do shrugs and they seem to work
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Close Grip Upright Rows and Shrugs seem to do it for me.
Forgot to mention this in the original post...I do shrugs supersetted with close grip uprights, using a 6-0-2 tempo for uprights (thats 6 seconds negative work, 0 seconds pause, 2 seconds positive work). It seems to be a very effective combination. |
Bobbing for apples works well.
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My traps seem to be able to take and recover from a tremedous amount of work. Don't know how true that is for others.
I do them both, like Kane. You could try supersetting shrughs and high pulls or upright rows, I suppose. High pulls will work your shoulders a little more. They are like upright rows but with a wide grip. You could also try upping the frequency of you trap work if they don't respond the way you'd like. Be VERY wary of direct neck work. Keep the weight light. Lighter than you think you need. The neck muscles should respond to very little work, but I would recommend against it on a regular basis. You could very easily end up with permanent injury. Also, you may not even be aware that you've injured your neck when it happens. |
db shrugs don't seem to do anything for me so i just stick to the bb shrugs with as much weight as i can handle
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Hang Cleans and Deadlifts.
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I didn't know that was the new slang for deep throating. :p |
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I've had a lot of success with power shrugs. I'm sure noone's heard to them. Basically, the only real difference between those and regular shrugs is that power shrugs have you using momentum. You lean forward more, using the swing upwards in your lower back to drive the weight up. It is a little cheat movement, but IMO necessary since my traps only respond best to a ton of weight. Doing these on one day, then deadlifts on another day suit me best. This way you'll have a higher frequency hitting your traps using different angles...Both with a lot of weight. |
The Power Shrug
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