neck / traps

[je61]

hey guys, while i dont juice, whcih i was advised not too on this board, (thanx), i do take lots of creatine, which i heard helps.

well i work out everyday, everyday rotating between, biceps, pecs, neck, abs, and the on like the off days, which i dont do as much of, i do triceps and delts.
i am 5'7, 150, and 16 years old.

i have really been tryig to get my neck huge, workin my upper traps, doing lots of shrugs, and seated one armed rows, but i cannot get the desired burn in my upper traps, only lower down, by my shoulder blades. i really want that huge neck look. all i got to work with in my basement, is a bench, tons of free-weights, lots of barbells, dumbells, inclines, and a chinup bar, no machines.

thanx

 

[eleven11]

I do traps 3xwk (HST) and my traps have responded like they never have.
Shrugs is all I do but I also do dead lifts and rear delts which gets the traps too............11

 

[dukebrown99]

Do Heavy deadlifts, get some straps. Also do 4way neck twice a week, do each movement 2 times to failure. Grab a 25-35lb plate and lay on the edge of the bench and position it on your head so you can work all 4 muscles in your neck, Lay on your sides and stomache. Use a towel or some sort of cushion.

 

[GDSGFT]

Shrugs is all i do for traps also. I'm developing Brock Lesner style traps.

 

[Edbaseball]

upright rows w/a curling bar or straight bar....you will get a great burn!

 

[Edicut]

When you do shrugs are you just using a Barbell? If so try adding a few sets of dumb bell shrugs but sit on an incline bench with roughly a 70-80% incline. Basically just enough for your arms to hang slightly behind or parallell to the back of your ass..

And as Edbaseball said upright rows with a close grip are very good as well.

Edicut

 

[muslhed1971]

I've been doing highpulls the last few months and they seem to be working well for me. U may want to give them a try.

 

[getswoll]

I have a client very similar to your situation. He wanted to grow some traps and had plataued long ago with nothing. I have him doing traps twice a week, split by four days, once with biceps, and then later with back.

On the first day he does nothing but dumbell movements. DB uprights with a hard squeeze at the top
DB Shrugs: I have him doing these three different ways, together, single side and alternating. When you do one side at a time you get a greater range of motion.

On the other day, I have him doing Deadlifts, Bar Uprights and Bar Shrugs. He has made great progress since starting this summer. We also have a Neck machine that he does four times a week. But as has already been said, a plate and a towel will work just as well. Hope this helps.

GS

 

[Deacon]

upright rows w/a curling bar or straight bar....you will get a great burn!

this is a great exercise when used after heavy shrugs - if that does not bring out the traps nothing will

also a big neck and set of traps are pretty much genetics too - you may have to work really hard to get them to grow.

do heavy barbell shrugs and dumbell shrugs rotating workouts and then use upright rows to finish them off

 

[RH81]

I've always had good traps,but they just exploded once I started doing deadlifts along with shrugs,I work my traps with my back...if your're not allready doing deadlifts then start,they'll halp,trust me.


Rob

 

[Hitsquad060]

Go to www.ringside.com and buy a neck harness with chains in which you attach a plate...or buy the weighted head harness (looks like a big weighted sweatband)- that will do the trick and keep doing the shrugs, upright rows and deadlifts. I fight so i need a thick strong neck to absorb the blows, clinches and chokes. Do the neck specific work 2 times a week. Hope this helps

 

[je61]

I do traps 3xwk (HST) and my traps have responded like they never have.
Shrugs is all I do but I also do dead lifts and rear delts which gets the traps too............11

wicked man, thanx, but what is: traps 3xwk

and do u do dumbell shrugs or barbell shrugs.

 

[je61]

Shrugs is all i do for traps also. I'm developing Brock Lesner style traps.

thats what i am goin for. i have a buddy who plays in the WHL (western hockey league) and he is builttt, his neck looks like the have cannon balls udnerneath the skin

 

[je61]

this is a great exercise when used after heavy shrugs - if that does not bring out the traps nothing will

also a big neck and set of traps are pretty much genetics too - you may have to work really hard to get them to grow.

do heavy barbell shrugs and dumbell shrugs rotating workouts and then use upright rows to finish them off

thanx

i wil try that.

and i think i have good muscle buildiong genetics. my arms increase in size nicely, EXCEPPPTTTT i can never get a good burn in them!! what do u have for suggestions for that?

but back on genetics, i am building my neck nice and easily, its just i am expecting bigger burns. thanx.
i burn my chest easier that fuck, i can burn my chest from doing liek 1 set of flyes, except, i work them so much, but they still look kind alike boobs lol, they are kinda pointy, i think its the size of my nips lol, thwey are big . hahaha
but they are kinda strong. im 5'7, 16 yr old, 146, and i can bench about 155.

and i have beeen doing rows, except seated one armed rows, and i think i puled sumthing by my arm pit, its kills now lol.
cya

ps..

thanx guys a shit load, i never tried deadlifts for my upper lats, cuz in this Weider book i got, it says they are better for the delts. awesome, thanx!!

now on to my pecs, which i stated up there ^

here it is again:
"i burn my chest easier that fuck, i can burn my chest from doing liek 1 set of flyes, except, i work them so much, but they still look kind alike boobs lol, they are kinda pointy, i think its the size of my nips lol, thwey are big . hahaha

but i do have a large chest for my size, and i want to tone it nicely, make it more defined. "


thanx yuet again

 

[eleven11]

wicked man, thanx, but what is: traps 3xwk

and do u do dumbell shrugs or barbell shrugs.

I work my traps 3 times per week( shrugs), and I use dumbells..........11

 

[je61]

oh, thats what i thought, lol jus checkin

thanx again
cya

 

[je61]

bizump

 

[je61]

how do u do up right rows with a EZ curl bar (i assume thats what u mean by curling bar)
tha bar is shaped like this
---\_____/----

dont i do an over grip for rows? and where do i grip, along the \ and / ???

or do i flipp it like __/---\__

????

thanx cya

 

[je61]

bumpy

 

[Thaoilman]

TO build a set of big ass traps ya gotta Deadlift my man...Holding hundreds of pounds in your arms in front of you is the key...YOu can also add in a couple sets of DH shrugs on shoulder day, don' t roll them...straight up and down and squeeze the top...THis should do the trick..