6 sets for shoulders & traps = too much?

[vapochill]

Hey guys, I'm in need of some advice. Latey my traps have begun to lag... nothing major but it seems as though they've stopped growing while everything else keeps progressing. I'm wondering if maybe I need to do a little bit more work to get the desired results. The problem is, I don't want to drop any of my shoulder exercises to add more trap work. So I'm really not sure what to do. Right now my routine for shoulders & traps consist of:

5x5 seated millitary press
3x8 front or side laterals (alternated)
3x8 shrugs or upright rows (alternated)
3x8 reverse flys



I'm thinking about doing this rountine instead:

5x5 seated millitary press
3x8 behind the neck press
3x8 front or side laterals
2-3x8 shrugs
2-3x8 upright rows
2-3x8 reverse flys

Would this be too much work to handle? I've been training off and on for a couple of years so I'm up to it. However, I don't want to overtrain and start going in the other direction. Can anyone out there please shed some light on this for me?

Thanks for reading.

 

[gettinlarger]

Behind the neck presses aren't needed. Just more anguish for the rotators, IMO. Shoulders have nothing to do with the traps. The trapezius are the upper part of the back. Deadlifts will help. I've heard farmers walks are good too. Get some other opinions though, bro.

 

[needsize]

My routine is very close to your first one. The only difference is that I do back on the same day, combining deadlifts with your shoulder routine will blow your traps up, it did wonders for mine

 

[The Shadow]

alternate the military and behinds Eo workout

 

[vapochill]

Thanks for the replies guys, I'm still a little bit confused though. Are you guys saying that since the traps and the shoulders are completely different that the second routine would be ok?

 

[vinylgroover]

If you haven't got traps, it sounds like you're not deadlifting. Include them somewhere and your traps will grow.

I really don't think you need all those exercises in your second routine. Just pick three core exercises and conentrate on those for 8 or 9 sets IMO.

 

[Vortexx]

Here is a big stone to kill a few birds:

Triset 1:
- deadlift 8 reps
- dumbell shrug triple drop set 8-4-4-4, hold the dumbells 3 seconds in the top position!!!
- barbell shrug in front 30 reps, controlled continues motion

Triset 2:
- deadlift 6 reps
- dumbell shrug triple drop set 8-4-4-4, hold the dumbells 3 seconds in the top position!!!
- barbell behind back shrug 30 reps, controlled continues motion

Triset 3:
- deadlift 4 reps
- dumbell shrug triple drop set 8-4-4-4, hold the dumbells 3 seconds in the top position!!!
- cable upright row 30 reps, controlled continues motion