Phaded said:
hmms sucks to be me then.. looking forward to your return..
Ok, just from the training side of things (not taking in consideration of diet, rest, supplementation, etc..)
You should be training traps after your back training. Because your traps extend 2/3 of the way down your back. Training your back pre-exhausts them.
Two of the best exercises that I have found to directly trigger trap growth are :
Olympic Style Snatches - no I don't men renegade female zombie twats. But you want to work the Snatch part of Olympic lifting. Start with holding the barbell at arms length like you are going to do barbell shrugs, hands directly down (shoulder width). Not any narrower, not any further. The bar is going to travel from mid thigh upwards, in an arc and come to rest on your upper chest like you are getting ready to do a military press. But instead you are going to lower it back to midthigh. I hesitate to say do it "explosively" because that often leads people to eventually fall into a habit of bad form, but the truth is that you want to do it explosively, but not with a lot of jerking around or swinging.
10 reps here and then after the 10th rep, immediately do 10 shrugs with a two second pause at the top. Just straight up and down movement. None of this shoulder rolling thing.
Four sets of these.
Next exercise - Traps Raises on the Calf Machine. You get under the machine like you normally do for calf raises, but instead simply use your traps to push the pads upwards as far as they will go. Try to get the bottom of the pads up near the middle of your ear.
Four sets with about 10-12 reps would be enough.
About every third trap workout you can change up and do 3 sets of 3 different exercises. Just mix it up and get some new angles in there. Doing dumbell shrugs on a high incline bench is a new angle. Doing behind the back shrugs is a new angle. Doing one arm shrugs with your body angled is good. This is like you see people holding onto a stationary object with one hand and leaning away from the object in the opposite direction to do side laterals with a great range of movement. Instead, get a heavier dumbell, assume the same stance, and simply shrug it upwards. Different angle, different feel.
After a while, you will find exactly which exercise benefits you the most. Or better yet, you will find the "groove" that allows you to hit the exact pathway you need with the muscle no matter what exercise you do. Doesn't matter if you are doing standing barbell shrugs or laying rowing machine shrugs.
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