Shoulders and Upper back need help!!!

[Zoobster]

My shoulders and upper back are lacking.. Mainly my traps need work.. Can i work them out more than once a week and catch them up.. like do a Monday, Wednesday and Friday Shoulders and Traps? Than on Tuesday on Thursday do everything else.. If so what would a workout look like. I have tried for awhile to gain in these areas and still lacking so i am turning to you guys for help.

 

[Biznisman]

My shoulders and upper back are lacking.. Mainly my traps need work.. Can i work them out more than once a week and catch them up.. like do a Monday, Wednesday and Friday Shoulders and Traps? Than on Tuesday on Thursday do everything else.. If so what would a workout look like. I have tried for awhile to gain in these areas and still lacking so i am turning to you guys for help.

I have a hard time putting on size but traps have always responded well to HEAVY barbell shrugs. So heavy that they really stretch at the bottom of the movement. I do those for 4 heavy sets and then reduce the weight by half and do behind the back barbell shrugs for 2-3 more sets. Im an ecto so I only train each body part every 4-5 days to rest and recover. Try those 1-2 times a week and see how ya do. Also, on another day hit some deadlifts which also will help trap development. Good luck man!

 

[Zoobster]

I have a hard time putting on size but traps have always responded well to HEAVY barbell shrugs. So heavy that they really stretch at the bottom of the movement. I do those for 4 heavy sets and then reduce the weight by half and do behind the back barbell shrugs for 2-3 more sets. Im an ecto so I only train each body part every 4-5 days to rest and recover. Try those 1-2 times a week and see how ya do. Also, on another day hit some deadlifts which also will help trap development. Good luck man!

i will try anything.. i want my traps.. it just looks weird when you dont got the upper lumps on your upper back

 

[Biznisman]

i will try anything.. i want my traps.. it just looks weird when you dont got the upper lumps on your upper back

If your gym has a trap bar, those are great for shrugs too. Load on the weight, get some good straps and kill it!

 

[Zoobster]

If your gym has a trap bar, those are great for shrugs too. Load on the weight, get some good straps and kill it!

teh hex looking bar correct?

 

[oldfella]

If you want good thickness on upper middle back and traps then heavy rowing will help. Good hard heavy seated rows with a good full squeeze in the middle of the back. Heavy one arm d/bell rows work wonders. Use good form and don't swing. Feel the lift as you go.

 

[shaboz]

Power cleans and dead lifts built my traps like nothing else.

 

[Tom]

Heavy is not always the answer. About 6 months ago I experimented with 50 LB dumbells for 6 sets of 30 reps resting only 25 seconds between sets. My traps blew up! Never going to do heavy again.

 

[G.I.Bro]

Heavy is not always the answer. About 6 months ago I experimented with 50 LB dumbells for 6 sets of 30 reps resting only 25 seconds between sets. My traps blew up! Never going to do heavy again.

This! Form, contraction & time under tension are more important than raw weight. If any of the above are sacrificed, you have too much weight, Imo. A good squeeze in traps with lighter dumbells is better than sloppily shrugging huge barbell weight.

 

[tkav1980]

Dead lifts and yates rows.

 

[Biznisman]

teh hex looking bar correct?

Yeah man that's it

 

[Biznisman]

This! Form, contraction & time under tension are more important than raw weight. If any of the above are sacrificed, you have too much weight, Imo. A good squeeze in traps with lighter dumbells is better than sloppily shrugging huge barbell weight.

I agree. Even though I go real heavy I still have good form. Not that sloppy bouncing shit we have all seen. Heavy where I get a pull from the weight at the bottom but not too heavy where I cant get a good squeeze and hold at the top