HuckingFuge
New Member
get some wrist straps, so you take your arm muscles out of your back training. best thing for traps are Deadlifts or Dorian Deadlifts. I've never not seen a person that did Deads not have huge traps and neck.
MESO-Rx
Anabolic Steroids
Back Routine!
- Thread starter Oregonstrong
- Start date
For traps I usually alternate each week dumbbell standing/seated. Barbell front superset barbell behind.
HuckingFuge
New Member
I don't do any trap work and my traps and neck are big.
Oregonstrong
New Member
Great responses everyone. Thank you. I trained back and biceps on Saturday. For back I hit chest supported row machine 5x15 (plus warmup), hammer machine pulldowns 5x15, hammer machine low row 5x15, one arm dumbell rows 5x15, and then seated cable row 5x15. Had a great pump in the back and was beat. When I went to hit biceps I didn't have much left but banged out barbell curls 3x12, machine curls 3x15, incline db curls 3x15, then cable curls 5x15. Feel it was my first good back workout in a while. Kept it high intensity and concentrated on pulling and contracting the back muscles with every rep. Back was sore the next day and it has not been in a while. I will be using pieces of your info and building the ultimate routine.
What days do you include your traps and rear delt work? Shoulders or back?
What days do you include your traps and rear delt work? Shoulders or back?
Oregonstrong
New Member
Dper you train traps on shoulders or Back day?
weighted chinup
Member
I do rear delts on back day but I don't have a day dedicated for shoulders so its hard to say whats better...
Even if you have a day just for shoulders I still think doing rear delts on back day is a good idea. Your rear delts get hit REALLY well if you do a lot of horizontal rows, especially if you focus on squeezing your shoulder blades together during the movement.
You could build some really impressive rear delts just by doing rows if you really wanted to so I think it makes sense to do them on back day.
dper726
Member
I implement traps on both days. If its only once a week its mostly just on back day. And go hard on it, alot of people do just 1 workout for it and three sets. Some are gifted enough to make earnings of these. Unfortunately I am not.
I agree. Both rear delts and traps I do on back day. It can get hard side I become winded after doing lie 14 sets of straight back excersises. So if that happens I'll do like 10 sets then throw in 6 trap sets...it is back day lots of good info on this thread
Todays back day for me too . Bent over BB-rows w/ heavy DB rows sounds good . No supersets this workout. ~Ogh
Back day complete... Thanks for all the options for today's workout.
Back day complete here too . I threw in some 45lb ez-grip plate shrugs to top off the Bent over Rows (BORS I call them) 3 sets of 12-15. ~Ogh
Today I killed it. One of my favs is sticking the barbell in the hole in corner and to rows with a v handle. In use 35 lb plates to get a deeper rep.... Aaaah. Good stuff! This is why I love meso so much!
dper726
Member
The classical tbar row right up a walls corner!!
Oregonstrong
New Member
Solid info in this thread, thanks brothers.
weighted chinup
Member
One of you guys should give this a try sometime: Inverted Row
Its a horizontal row that is a closed chain exercise, so its probably one of the absolute best things you can do for middle back development (like a pullup/chinup for your middle back / rhomboids).
I would personally do these as my main lift for middle back but the only issue is they aren't really viable long term since you cant really progressive overload (balancing a plate on your stomach at an angle is difficult and most guys don't have access to vests or chains).
Its a horizontal row that is a closed chain exercise, so its probably one of the absolute best things you can do for middle back development (like a pullup/chinup for your middle back / rhomboids).
I would personally do these as my main lift for middle back but the only issue is they aren't really viable long term since you cant really progressive overload (balancing a plate on your stomach at an angle is difficult and most guys don't have access to vests or chains).
I have shoulders today, it's my least favorite workout. I find it difficult to really get my delts pumped how I would like. I do presses, lateral raises and upright rows but i just can't make my delts sore the next day. Any suggestions?
weighted chinup
Member
Try Focusing mostly on doing lateral raises / side delt work. I'm sure your front delts get hit plenty when you do chest so it wouldn't hurt to switch it up this way, and I find it way more effective than anything else for side delt growth.
I do:
Dumbbell Lateral Raises (10 Rep Max - I use a really heavy weight here with slightly reduced range of motion)
Dumbbell Lateral Raises (Reduced Weight 20-30 Reps per set)
Seated Dumbbell Lateral Raises (15-20 Reps per set)
Seated Machine Lateral Raise (1 Arm at a time going back and forth) (10-20 rep max is good for this one)
I do 50-100 total reps for each of these lifts using a combination of strict rest pause and short rest periods.
Plenty of volume and almost all of the work is directed at your side delts, which will give you some nice growth and glycogen super-compensation.
Do something like this after you do your heavy pressing compounds. I personally do this routine on my Push day after I do dips/incline and it has worked amazingly. I haven't done any kind of military/shoulder press and side delts are one of my strongest muscle groups.
If you do a narrow grip for upright rows, try doing a wider grip like this:
A lot of guys have over developed front delts and would actually benefit from focusing more of their shoulder work on side delt.
