UNC13

I'm a newbie weightlifter, I've been lifting seriously for about 2 months now. I lifted on and off for a few years but I never ate right and so I never saw results. A few weeks ago I started doing a bulking phase, I've put on pretty good weight roughly 13 pounds (6'2 175). However, ever since I dislocated my collar bone I've had a very slender and weak looking collarbone/trap area. I have a pretty decent shoulder workout but Im really lacking excersies for my traps. Are there any excerises anyone would reccomend other then shrugs? I do these but I wouldn't mind a 2nd to compliment it. I apperciate any response/help.

DarkFalcon

I cannot over emphasize how incredibly effective these are at developing your upper traps. Mine have doubled in size in just a month + of doing them.
http://www.exrx.net/WeightExercises/...GripShrug.html

bigDman

http://ironmass.com/forums/showpost....20&postcount=1

hise shrugs
shrug vartions are a good one

when i do shrugs i like to do 4-5 sets first 2 sets being 10-20 second holds in the up postion. the others being slow reps

__________________
COME CHECK OUT MY JOURNAL

UNC13

Thanks guys, I'll try both of those out.

DJSTARER

I use the calve machine all the time. Just take it nice and slowly. Note: the first time you used the calve machine, you're collar/trap region will get very raw from the frictions.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

TheRock

Exercise other than shrugs... Deadlifts and Rack Pulls. :bigthumbu

__________________

UNC13

I do Deadlifts, what're rack pulls?

builtbeast

DJSTARER

Not to intentionally hy-jack this thread...

But should I replace my deads with rack pulls to keep my legs out of the move?

I always debated which day to dead on. I guess this would make it obvious.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

UNC13

To me deadlifts hammer my lower back way harder then any other muscle group. I'm going to try rack pulls to, but I kind of like DL's.

A.FreeRadical

It is very important that you use good form when doing deadlifts to avoid back injury. If you are a newbie it would be best to start off with exercises that strengthen your lower back and abs. Good mornings and back extentions are excellent for developing the lower back, but you have to do these in good form too. Develop your lower back and learn how to do good deadlifts before doing rack pulls. With rack pulls it is too tempting to try lift more than you really can.

*

__________________


"Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?'

Choose carefully. Remember, all I'm offering is the truth. Nothing more."

Ron Paul for President, 2008

A.FreeRadical ...the Epicurean bodybuilder

Height: 5'9", Age: 62,
My last high on 2/1/2006 was 196 lbs.
My last low on 8/08/2006 was 167.5 lbs.

Cutting until I am lean
Starting weight: 190 lbs. bodyfat: 19.7%
November 27th: 183 lbs. bodyfat: 18.3% bodyfat
Goal Weight: 176 lbs with no more than 10% bodyfat

My recipe collection

DJSTARER

Good call. This is very true.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

EME

Barbell Shrugs and Deadlifts have been the key exercises I have used to build my traps. If you hit those hard and heavy, they should do the trick.

I agree with the above posters though about learning proper deadlift form.
Very important.

- EME

__________________
PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias:

www.MichaelandKendra.com


Team Molecular Nutrition

Creative Director FAME Media Group / World Natural Sports Organization
Editor-In-Chief FAME Magazine
www.FAMEWorldTour.com

UNC13

I've had a couple of friends who have been weightlifting for a few years try to adjust my deadlift form to make sure I do it right. I started off with high reps, low weight to ensure that I didn't hurt myself. (Knocks on wood) :nosthumbs . Thanks for the advice and exercises guys.

W8isGR8

close grip BB shrugs

__________________
I seek only the truth

DeadLift

Deadlifts alone may not be enough. I've gotten pretty advanced and heavy with deads but my traps arent that big. I've never seen those modified shurgs where the bar rests on the back done before in the gym, but I've gotta try these things :nosthumbs

__________________
aka kendog

bubba g

Great advice DF..... That is an awesome trap isolation movement...
You can also do negatives that way.. put like 50lbs more than you rep with, then bend your knees, and put your shoulders in the up position then stand up.. now hold the weight there for a few seconds, then slowly let it down, repeat....

Wedgylx

I really like Dumbell Shrugs because of the improved rang of motion they allow. The only problem is finding a gym with heavy enough dumbells

Every once in a while I'll preform upright rows with a 45lbs plate (around 30 reps) in between sets or as pre-exhaustion