Whats your shoulder/trap routine

[houston911]

Ive been doing the same shyt for like 2 years, give me something new

[andre patton]

shrugs, side laterals, arnold press, standing push press

[Big H]

I increase the weight every set; pyramid scheme

Dumbbell Press - 4 sets/12,10,8,6
Arnold Press - 4 sets/12,10,8,6
Superset Front Raises and Side Laterals - 3 sets/10,8,6 (6 total sets)

Barbell Shrugs - 5 sets/12,10,8,6,4
Dumbbell Shrugs - 4 sets/12,10,8,6
Dumbbell Strolls - 3 full strolls, heavier dumbbells each stroll

If I'm not too burnt out I'll bang out 3 sets of my 45 lb. plate complex; 10 reps of front raises, followed with 10 reps of overhead presses, and lastly 10 reps of upright rows.

Workout has never failed me, I switch it up with Military presses from time to time but this is my bread and butter.

[houston911]

shrugs, side laterals, arnold press, standing push press

whats that?

I increase the weight every set; pyramid scheme
Dumbbell Press - 4 sets/12,10,8,6
Arnold Press - 4 sets/12,10,8,6
Superset Front Raises and Side Laterals - 3 sets/10,8,6 (6 total sets)
Barbell Shrugs - 5 sets/12,10,8,6,4
Dumbbell Shrugs - 4 sets/12,10,8,6
Dumbbell Strolls - 3 full strolls, heavier dumbbells each stroll
If I'm not too burnt out I'll bang out 3 sets of my 45 lb. plate complex; 10 reps of front raises, followed with 10 reps of overhead presses, and lastly 10 reps of upright rows.
Workout has never failed me, I switch it up with Military presses from time to time but this is my bread and butter.

dayum you hit your traps hard

I think i'ma do that and add the neck machine too.

[andre patton]

whats that?
dayum you hit your traps hard
I think i'ma do that and add the neck machine too.

standing military, or jerk.

IMO its better then sitting because you also strengthen your core. you need your back and stomach stabilizers, amongst others, to hold that much weight over your head.

that, plus arnold presses are essential to shoulder hypertrophy.

[Big H]

whats that?
dayum you hit your traps hard
I think i'ma do that and add the neck machine too.

I need to hit mine harder because doing less isn't enough anymore. I used to just do barbell shrugs and call it a wrap but when I noticed my Traps shrinking I had to add more.

You partially work your traps doing other Shoulder exercises though so keep that in mind. You may not need as much, just tailor it to your needs.

[Julius Hodge]

Just finished my shoulder routine tonight..........


Military Press 3 sets of 8
Behind the neck press 3 sets of 6 (just started it so building strength)
Lateral Raise (Smith) 3 sets of 8
Barbell Shrug (Smith) with Big H's power-lifter grip 3 sets of 8
Side Dumbell Lateral Raise 3 sets of 8 supersetted with rear deltoid raises (sitting on edge of bench, bent over) 3 sets of 8
Dumbell Shrug
Dumbell Overhead Press 3 sets of 10
Dumbell Lateral Raises 2 sets of 10, last set to failure
Cables for rear deltoids 3 sets to failure

[Never-lie Jenkins]

man look...i only do 2 excersizes that work the traps and my shyts are on some 50 cent amusement park shyt :laugh: ...work em twice a week.

3 sets of shoulder shrugs with dumbells.
3 sets of sitting miliary presses.

thats it...

[Trey211]

man look...i only do 2 excersizes that work the traps and my shyts are on some 50 cent amusement park shyt :laugh: ...work em twice a week.
3 sets of shoulder shrugs with dumbells.
3 sets of sitting miliary presses.
thats it...

whats your rep range wit the shrugs? u go real heavy or na?

[Never-lie Jenkins]

whats your rep range wit the shrugs? u go real heavy or na?

not REAL heavy...i mean...im 170-175 ...i do shrugs with nuttin but 70lb dumbbells...the thing is...i do as many as i can each set...i dont even count. I also make sure im doing the full motion with my shoulders..not rocking using my arms etc. Just make sure ur doing a fully controlled motion with your shoulders alone and go hard.

Most of the problem with people not getting the gains they want is that they are putting a number in their head of how many they should do and just stopping at that number in a set, when you should fatigue the muscle as much as possible each set. Burn that shyt out each set and you'll get better results.

[Trey211]

not REAL heavy...i mean...im 170-175 ...i do shrugs with nuttin but 70lb dumbbells...the thing is...i do as many as i can each set...i dont even count. I also make sure im doing the full motion with my shoulders..not rocking using my arms etc. Just make sure ur doing a fully controlled motion with your shoulders alone and go hard.
Most of the problem with people not getting the gains they want is that they are putting a number in their head of how many they should do and just stopping at that number in a set, when you should fatigue the muscle as much as possible each set. Burn that shyt out each set and you'll get better results.


u go slow or fast?

cus im tryna build ma traps to be on some 50 type sh!t.. den traps that show thru yo shirt.. thas what seperates a beach body from a brolic lookin niqqa.

[Never-lie Jenkins]

u go slow or fast?
cus im tryna build ma traps to be on some 50 type sh!t.. den traps that show thru yo shirt.. thas what seperates a beach body from a brolic lookin niqqa.

lol exactly..and thats why i started doing them shyts consistantly...you just like me dawg :laugh: .

But yea as far as speed...not really fast...just pull up...hold 1 second...go down...repeat

[Big H]

I used to go to fatigue while doing Traps but without increasing the weight the gains would stop. I usually keep a set weight for dumbbells shrugs, but for barbell shrugs I use progressive training. However I have noticed that I don't really feel a pump with barbell shrugs until I load 315 on the bar and go for at least 12 reps. With dumbbells I consistently get a good pump with 120-140 lb. dumbbells; haven't really increased my dumbbell weight in a few years either.

[Never-lie Jenkins]

I used to go to fatigue while doing Traps but without increasing the weight the gains would stop. I usually keep a set weight for dumbbells shrugs, but for barbell shrugs I use progressive training. However I have noticed that I don't really feel a pump with barbell shrugs until I load 315 on the bar and go for at least 12 reps. With dumbbells I consistently get a good pump with 120-140 lb. dumbbells; haven't really increased my dumbbell weight in a few years either.

yea..i see you're a big guy..i assume much bigger than me weight wise..cuz ah...usin 120lb dumbells would be way too much for me lol. How much u weigh?

[houston911]

not REAL heavy...i mean...im 170-175 ...i do shrugs with nuttin but 70lb dumbbells...the thing is...i do as many as i can each set...i dont even count. I also make sure im doing the full motion with my shoulders..not rocking using my arms etc. Just make sure ur doing a fully controlled motion with your shoulders alone and go hard.
Most of the problem with people not getting the gains they want is that they are putting a number in their head of how many they should do and just stopping at that number in a set, when you should fatigue the muscle as much as possible each set. Burn that shyt out each set and you'll get better results.


i really dont feel shyt in my traps from doing shoulder presses. i feel it a little bit when im doing lateral raises.

i think some body parts grow easier for some people than others, cuz i can easily hit 12 shrugs with great form using 105's. using 70's doesnt do anything for me, ive got to hit them 20 something times to feel it. youve got good traps though so its working for you

[Never-lie Jenkins]

i really dont feel shyt in my traps from doing shoulder presses. i feel it a little bit when im doing lateral raises.
i think some body parts grow easier for some people than others, cuz i can easily hit 12 shrugs with great form using 105's. using 70's doesnt do anything for me, ive got to hit them 20 something times to feel it. youve got good traps though so its working for you

lol i can hit 12 shrugs with 105 easy...dawg i be in the 50-60's when im done with a set using 70lbs :laugh:

But the thing is...i get a better burn doing a lot of them rather than just doing a small set like 12 reps...i dont approach my trap workout like i would approach the benchpress or other big muscle focused excersizes.

Its way too easy to accidently cheat your motion and form when u go high in weight doing shrugs...you'll end up "jerking" your lifts and bending your arms when u go up..when u choose a lower weight its easy to do the right form the whole way through.

Its kinda like how u see dudes on the benchpress putting like 250-265 on it and just doing like 3 or 4 reps...to me that is not as effective as putting 225lb on the bench and doing like 10-16.

But yea like you say, i guess everybody reacts different to different things....my workout has done wonders for me so i stick to it.

[houston911]

lol i can hit 12 shrugs with 105 easy...dawg i be in the 50-60's when im done with a set using 70lbs :laugh:
But the thing is...i get a better burn doing a lot of them rather than just doing a small set like 12 reps...i dont approach my trap workout like i would approach the benchpress or other big muscle focused excersizes.
Its way too easy to accidently cheat your motion and form when u go high in weight doing shrugs...you'll end up "jerking" your lifts and bending your arms when u go up..when u choose a lower weight its easy to do the right form the whole way through.
Its kinda like how u see dudes on the benchpress putting like 250-265 on it and just doing like 3 or 4 reps...to me that is not as effective as putting 225lb on the bench and doing like 10-16.
But yea like you say, i guess everybody reacts different to different things....my workout has done wonders for me so i stick to it.

lol, ok that makes more sense.

I'ma start going heavy with the barbell than hitting 20 plus with dumbells. I love doing it with barbells but I don't use gloves or straps so my hands feel like they're gonna rip past 315

[Big H]

Haha, well right now I'm at 237... down from my usual weight of 260. I stopped doing bulks and sh*t so I'm just chillin at this weight range.

Everyone is different though, some people see better Trap development with lower weight and higher reps. I for example need heavier weight.

As for gloves and straps, I don't use them either so I feel your pain haha. I sometimes use chalk if I'm maxing out but aside from that I'm very familiar with calluses lol.

[Never-lie Jenkins]

damn@yall not usin gloves...my shyt STILL hurt even when usin gloves..cant imagine without em :laugh:

i stay pickin at my calluses lol

[I_Spits_Da_Truth]

I always get compliments on my traps and here's what I do:

1. Shoulder DB presse 2 sets of 8 reps @90lb and 2 more @95 (sometimes only get 5 or 6 on the last set)

2. Side DB raises. 3 sets of 8 reps with 45lb dumbell

3. Front DB raises. 3 sets of 8 with 50lb dumbell

4. Rear DB lateral raises. 3 sets of 8 with 65lb dumbell

5. Barbell rows. 3 sets of 10 with 145lb

6. Barbell shrugs. My gym now only has DB's up to 150lb and they were getting too easy so I made the switch. 5 sets of 10 reps with 425lb

Note:
Also, I train my grip/forearms separately. I say this because I use straps when I shrug heavy so I can concentrate on strict form as opposed to worrying about my grip failing LONG before my traps do. Also, it's not much you can do for shoulders/traps....to change it up....i just add weight. THe basics are proven to work so I run with it.

[I_Spits_Da_Truth]

lol i can hit 12 shrugs with 105 easy...dawg i be in the 50-60's when im done with a set using 70lbs :laugh:
But the thing is...i get a better burn doing a lot of them rather than just doing a small set like 12 reps...i dont approach my trap workout like i would approach the benchpress or other big muscle focused excersizes.
Its way too easy to accidently cheat your motion and form when u go high in weight doing shrugs...you'll end up "jerking" your lifts and bending your arms when u go up..when u choose a lower weight its easy to do the right form the whole way through.
Its kinda like how u see dudes on the benchpress putting like 250-265 on it and just doing like 3 or 4 reps...to me that is not as effective as putting 225lb on the bench and doing like 10-16.
But yea like you say, i guess everybody reacts different to different things....my workout has done wonders for me so i stick to it.

I look at what you are doing. Im not really sure what your goal is....but it appears that instead of building strength, you are moreso building muscle endurance. Going to fatigue with lighter weight and whatnot. Then again, everyone is different, but in general, that is how your workout is structured. Those guys doing the heavier weight for low reps are training for strength.

[houston911]

I always get compliments on my traps and here's what I do:

1. Shoulder DB presse 2 sets of 8 reps @90lb and 2 more @95 (sometimes only get 5 or 6 on the last set)

2. Side DB raises. 3 sets of 8 reps with 45lb dumbell

3. Front DB raises. 3 sets of 8 with 50lb dumbell

4. Rear DB lateral raises. 3 sets of 8 with 65lb dumbell

5. Barbell rows. 3 sets of 10 with 145lb

6. Barbell shrugs. My gym now only has DB's up to 150lb and they were getting too easy so I made the switch. 5 sets of 10 reps with 425lb

Note:
Also, I train my grip/forearms separately. I say this because I use straps when I shrug heavy so I can concentrate on strict form as opposed to worrying about my grip failing LONG before my traps do. Also, it's not much you can do for shoulders/traps....to change it up....i just add weight. THe basics are proven to work so I run with it.

damn thats impressive. good form?

[Trey211]

damn@yall not usin gloves...my shyt STILL hurt even when usin gloves..cant imagine without em :laugh:
i stay pickin at my calluses lol

its good not to use gloves, especially when deadlifting, doin pullups, or doin shrugs..

it increases your grip strength and youre working out your forearms in the process

[I_Spits_Da_Truth]

damn thats impressive. good form?

No doubt man, that's the only way to really do it. Otherwise, you are only cheating yourself.

[Randy Watson]

Seated Barbell Press- 12,10,8,6- 185 pounds
Seated Dumbell Press- 12,10,10- 70 pounds
DB Raises- 10,10- 40 pounds
Bent over DB lateral raise- 8,8,10- 50 pounds

[Never-lie Jenkins]

I look at what you are doing. Im not really sure what your goal is....but it appears that instead of building strength, you are moreso building muscle endurance. Going to fatigue with lighter weight and whatnot. Then again, everyone is different, but in general, that is how your workout is structured. Those guys doing the heavier weight for low reps are training for strength.

to be honest...my sole purpose of lifting is for the look :laugh: . I just wanted to have lean muscle to give me the most cut look possible and its been working pretty well.

As far as strength...im very strong in some areas....im pretty much maxing twice my body weight on the benchpress...never maxed out in other areas but for my weight i do pretty well in everything else.


Folks in here got before and afters?

[I_Spits_Da_Truth]

to be honest...my sole purpose of lifting is for the look :laugh: . I just wanted to have lean muscle to give me the most cut look possible and its been working pretty well.
As far as strength...im very strong in some areas....im pretty much maxing twice my body weight on the benchpress...never maxed out in other areas but for my weight i do pretty well in everything else.
Folks in here got before and afters?

There is no need to choose. Why not look strong and actually BE strong? Muscle endurance does not equate to the "cut" look....it can easily lead to over training. And bench is really overall a poor indicator of strength by the way and im sure Big H (likely the most knowledgeable person here) can back me up on that. As for me, im 6'1" and about 222lbs and likely easily the most cut person here plus I have the strength to back it up (not on some arrogant $hit, but just proof that you can have both).

[Big H]

There is no need to choose. Why not look strong and actually BE strong? Muscle endurance does not equate to the "cut" look....it can actually lead to over training. And bench is really overall a poor indicator of strength by the way and im sure Big H (likely the most knowledgeable person here) can back me up on that. As for me, im 6'1" and about 222lbs and likely easily the most cut person here plus I have the strength to back it up (not on some arrogant $hit, but just proof that you can have both).

Real talk. Bench Press has been perpetuated over the years to be the definition of strength when in reality it's no where close to being a true test of strength. I've seen just straight up out of shape people bench upwards of 315 lbs. while I've also seen people in shape fail at 225 lbs.

Doing burnouts and all that jazz doesn't do much for growth in terms of strength and mass. I've never went above 12 or 15 reps for an exercise because anything more is simply a waste. Even for those looking to build mass or definition, 12 reps is usually enough. Heavier weight is what forces muscles to grow and become stronger; exercising at the SAME weight for too many reps is pointless.

[Never-lie Jenkins]

There is no need to choose. Why not look strong and actually BE strong? Muscle endurance does not equate to the "cut" look....it can easily lead to over training. And bench is really overall a poor indicator of strength by the way and im sure Big H (likely the most knowledgeable person here) can back me up on that. As for me, im 6'1" and about 222lbs and likely easily the most cut person here plus I have the strength to back it up (not on some arrogant $hit, but just proof that you can have both).

Nah i know...i didnt say i was the strongest dude here..just strong in certain areas...

but yea...its alright to be arrogant mah nikka...im arrogant as fukk :laugh: shyt why not i work hard for mah shyt gatdammit...im so arrogant that i will tell you...you aint the must cut up nikka on here..that would be me :laugh:

Yall dudes are clearly bigger than me tho...im lookin at yall stats and yall got me by like 40-60 pounds.

Im 170-175 pounds...quite lacerated tho..dont get it twisted...i be in the weight room makin these big nikkas step they game up...im proud of my physique and dont hesitate to say it or show it, lol.

[Never-lie Jenkins]

I gotta disagree with yall about burnouts tho...maybe them books done got yall thinking otherwise...but im goin by results..i have the proof to back up that what im doin DEFINATELY improves muscle and mass...my before and afters will change ya mind....remember..different workouts work for different people....dont get it twisted..i guarantee you'd be atleast somewhat impressed with my progress if i showed you my pics.

But i think yall took my suggestion on shrugs and applied it to all my workouts...i stated thats what i do for my shoulders and it works well...i DO go heavy with everything else i do...but from my trial and error...that shrug and military press routine blew my shyt up personally...

no homo...but im curious to see what type of shape yall in with all these numbers...yall aint got before and afters or just recent pics? I'll give props if yall got me beat, im trying to learn if im slippin anyway..aint no thing.

[I_Spits_Da_Truth]

I gotta disagree with yall about burnouts tho...maybe them books done got yall thinking otherwise...but im goin by results..i have the proof to back up that what im doin DEFINATELY improves muscle and mass...my before and afters will change ya mind....remember..different workouts work for different people....dont get it twisted..i guarantee you'd be atleast somewhat impressed with my progress if i showed you my pics.
But i think yall took my suggestion on shrugs and applied it to all my workouts...i stated thats what i do for my shoulders and it works well...i DO go heavy with everything else i do...but from my trial and error...that shrug and military press routine blew my shyt up personally...
no homo...but im curious to see what type of shape yall in with all these numbers...yall aint got before and afters or just recent pics? I'll give props if yall got me beat, im trying to learn if im slippin anyway..aint no thing.

A few pics from my myspace page

http://a651.ac-images.myspacecdn.com/00060/05/64/60224650_m.jpg

http://a760.ac-images.myspacecdn.com/00060/95/75/60225759_m.jpg

http://a683.ac-images.myspacecdn.com/00060/28/63/60473682_m.jpg

http://a235.ac-images.myspacecdn.com/01346/43/25/1346825234_m.jpg

[Never-lie Jenkins]

^lol man i remember you..my old name was king_pelu...i think i remember ya have the back avi awhile ago...yea you are a cut dude...u got me on abs and pure mass admittedly...you almost look too big dawg lol

I will say you are definately more cut than me in the abb department...looks wise im just as cut as you but not as big outside of that...i'll post some before and afters next post

[houston911]

A few pics from my myspace page
http://a651.ac-images.myspacecdn.com/00060/05/64/60224650_m.jpg
http://a760.ac-images.myspacecdn.com/00060/95/75/60225759_m.jpg
http://a683.ac-images.myspacecdn.com/00060/28/63/60473682_m.jpg
http://a235.ac-images.myspacecdn.com/01346/43/25/1346825234_m.jpg
you have a real strict diet? did you take those right after a workout?

[andre patton]

I gotta disagree with yall about burnouts tho...maybe them books done got yall thinking otherwise...but im goin by results..i have the proof to back up that what im doin DEFINATELY improves muscle and mass...my before and afters will change ya mind....remember..different workouts work for different people....dont get it twisted..i guarantee you'd be atleast somewhat impressed with my progress if i showed you my pics.


No doubt. But you gotta remember...just going to the gym and doing anything is better then just sittin on your ass...so you're bound to see results.

If we're talkin about efficiency...heavy weight/low reps is the best way to make strength gains and appropriate mass gains.

I've seen many body building routines that use 12+ reps and supersets and shiit (cutler and coleman style) but those dudes are already strong as hell....and no one here is in a competition yet.

A few pics from my myspace page
http://a651.ac-images.myspacecdn.com/00060/05/64/60224650_m.jpg
http://a760.ac-images.myspacecdn.com/00060/95/75/60225759_m.jpg
http://a683.ac-images.myspacecdn.com/00060/28/63/60473682_m.jpg
http://a235.ac-images.myspacecdn.com/01346/43/25/1346825234_m.jpg

you all natural homie? if not, what type of cycles have you ran before? whats your cardio/diet look like?

[Never-lie Jenkins]

No doubt. But you gotta remember...just going to the gym and doing anything is better then just sittin on your ass...so you're bound to see results.

If we're talkin about efficiency...heavy weight/low reps is the best way to make strength gains and appropriate mass gains.

I've seen many body building routines that use 12+ reps and supersets and shiit (cutler and coleman style) but those dudes are already strong as hell....and no one here is in a competition yet.



you all natural homie? if not, what type of cycles have you ran before? whats your cardio/diet look like?

Well theres no right or wrong as long as you're getting excellent results in my eyes.

And again...why my trap workout translates to lifting light and a crazy amount of reps in everything i do...yall talk that and ran with it :laugh:

Anyways...I take protein shakes...thats pretty much it. Mainly muscle milk shakes and abb monster shakes (50grams).

My diet is eat whatever i want lol. I'm a rare case tho because i naturally eat healthy...im not a junk food eater and i make sure im getting a nice amount of protein in every meal.

As far as cardio...i dont set aside actual cardio workouts...my job and me playing basketball is my cardio lol.

[I_Spits_Da_Truth]

you have a real strict diet? did you take those right after a workout?

Yeah, my diet is kinda strict overall with the occasional meal where I eat what I want to keep me sane. Also, I did not take them after a workout

[I_Spits_Da_Truth]

you all natural homie? if not, what type of cycles have you ran before? whats your cardio/diet look like?

Yeah im natural, it's not all that serious for me to ever wanna use steroids. I have the same mindset with competing...just not interested. As far as cardio goes, I just do it on a stationary bike when I feel like it. Weight training has been shown to be just as effective or more effective at burning fat than cardio. The kinds of foods I eat are brown rice, chicken breast, lowfat milk, multigrain bread, lentils, natural PB, cottage cheese, eggs, oatmeal, etc...

[houston911]

Yeah, my diet is kinda strict overall with the occasional meal where I eat what I want to keep me sane. Also, I did not take them after a workout

check your pms

[KarteL13]

I want my traps a little bigger. I just use the shrug machine a bar with my grip close together.

[andre patton]

Yeah im natural, it's not all that serious for me to ever wanna use steroids. I have the same mindset with competing...just not interested. As far as cardio goes, I just do it on a stationary bike when I feel like it. Weight training has been shown to be just as effective or more effective at burning fat than cardio. The kinds of foods I eat are brown rice, chicken breast, lowfat milk, multigrain bread, lentils, natural PB, cottage cheese, eggs, oatmeal, etc...

You got a sick set of genes. If you did decide to compete you could probably win local bodybuilding competitions right now. About a year from now you would be a beast...one of the best in the country. But you'd def. have to use steroids to get that thickness cutler or coleman has. Its not really worth it IMO.

Whats your diet look like? Calories per day, and p/c/f breakdown if you know it. I'm already pretty muscular...I just need to shed 10 or so lbs of fat so my abs can pop out a lot better. Its hard being broke, not really knowin how to cook, and lookin for easy meals all the time. Im sure I can do it though w/ a lil bit of discipline.

[storyteller]

Seated Press
Barbell Shrugs
Front Raises and Side Raises (superset)
Lat Pulldowns

That's it. I could use bigger traps, I'm considering adding dumbbell shrugs to it.