Good Shoulder/Trap workout?

Can anyone post their usual shoulder/trap workout?
I assume like 3 exercises for shoulders and 3 for traps, but you can just post whatever you do, or whatever you recommend i do.

I'm cutting by the way.

Thanks in Advance.

Age: 19
Height: 6'3
Weight: ~255

I don't do a split where I train shoulders by itself, I don't even like five day splits personally, I like push/pull and upper/lower splits. But if you're training your shoulders on their own day, that type of split...this should be ideal.

Standing Barbell Press:

Side Lateral Raises:

Bent over lateral raise:

Shrugs (optional):

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

ill add in Deadlifts to that list since he said traps.

Shrug at the top of your deadlifts on warm up/light work sets for extra work.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Nm0ney34

Shrug at the top of your deadlifts on warm up/light work sets for extra work.

I agree for extra stimulus

But since they're two separate movements, you should shrug with more than your deadlift 1RM.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I don't really see a point in shrugging at the end of each rep of deadlifts. I think it just hinders your deadlifts, and also your shrugs.

You run out of breath quicker, etc. It would be more ideal to shrug after your deadlift.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

I agree with true beginner and a lot of it is because you should shrug with more than your 1RM deadlift. I think N$ meant just for extra stimulus to the traps and they would be more alone the lines of light shrugs. Not sure though.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Shrugs are an isolation exercise, sure they can be utilized, thats not the point of my post though.

You can shrug your weight on warm up sets, and light working sets (even multiple times), to get some extra trap work in. I see nothing wrong with it. With heavy work sets or anything coming close to 1rm territory I wouldn't suggest it so you can focus on the actual lift at hand.

But as far as traps go they get hit pretty hard in exercises like deadlifts, if your looking for a little extra work, adding a shrug at the top is an easy way to save time and fit them in.

trubeginner


I don't really see a point in shrugging at the end of each rep of deadlifts. I think it just hinders your deadlifts, and also your shrugs.

You run out of breath quicker, etc. It would be more ideal to shrug after your deadlift.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

But you should be shrugging more than your 1RM deadlift. 

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

how is that posible?? arnt wesuposed to pick p the weight from the ground?? wont that be a kind of deadlift in itself??

No, a correct shrug people refer to as a "power shrug", they're the type of shrugs described in starting strength, you would almost act like a power clean and would be used in a power rack.

http://www.discussbodyb...;high=smoundzou+question

^ There is a good discussion about it, I remembered reading across it a while back. It contains a video on the exact movement I'm referring to.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

First of all, your traps are back muscles, they go a third to half way down the center of your back, so imo are big enough of a muscle to isolate with 1 exercise. Secondly I can deadlift over double what I can shrug - I'm talking about a shrug where you hold for a second before returning, you might be able to shrug heavier weight but getting that squeeze at the top is imo whats important, so I'd go lighter, squeeze at the top and you'll get more of a burn.

V,
    You're the Clipart Photoshop GOD!

 

I don't do shrugs. I remembered back 2 years ago, I hurt myself with shrugs and whenever I do try doing them (no matter how light) I get a tingly feeling in the back of my left shoulder blade.

I don't think I could shrug more than my 1 rep max deadlift. I think the last time I tried, I only got like half of my deadlift 5 rep max.

MVP


But you should be shrugging more than your 1RM deadlift. 

where do you get that from.... You traps should not be able to lift more than your lower back can pick up!

Rack Pulls absolutely should be heavier than your dead... but a strict controlled shrug, no way... I just don't get it.

 

Don't look at it as a "shoulder and trap" workout. 

Just make sure that you are deadlifting, overhead pressing, and bench pressing heavy and you will be fine.  Power cleans are amazing for trap/shoulder development too.  Pullups and chinups work the shoulders as well.

Basically, all of these don't have to go on the same day, but if they are all included in your routine, your shoulders and traps will grow nicely.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

when i single out shoulders, its a 5x5 on clean and press and one set of heavy military presses; if i make ten reps, i up the weight by a couple of pounds the next week.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

why only 4 excersizes?  And I thought deadlifts were usually done on legs day?

Age: 19
Height: 6'3
Weight: ~255

thehardway

MVP


But you should be shrugging more than your 1RM deadlift. 

where do you get that from.... You traps should not be able to lift more than your lower back can pick up!

Rack Pulls absolutely should be heavier than your dead... but a strict controlled shrug, no way... I just don't get it.

We are probably talking about two different types of shrugs, open the link I put.

http://www.discussbodyb...;high=smoundzou+question

That thread has a video of the shrug I'm talking about, not the bodybuilder shrugs, the real shrugs that people now call "power shrugs".

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

gotcha ! I somehow missed that post as I was scrolling through and reading the thread.

Reset


why only 4 excersizes?  And I thought deadlifts were usually done on legs day?

If you believe more exercises mean more results, you couldn't be more wrong.

In this sport, for early aged lifters less is more.

Focus on increasing those movements I gave you and you will do fine, throw in more movements and you'll really get nowhere.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Reset


why only 4 excersizes?  And I thought deadlifts were usually done on legs day?

You're missing the point.  Stop thinking "Shoulders", "Legs", "arms", etc....
 
Rather start thinking movements: "Squat", "Deadlift", "Push", "Pull", "power movements", "assistance", etc...
 
If you have ALL the proper exercises built into your routine (and there's only a handful of them, but I'm sure you know what they are by now), then your shoulders and traps will grow just fine.
 
So it's not a 'Shoulder routine' that's gonna do it for you.  It's a good total body training program that will do it for you.
 
 

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

Lets consider something here, what is your full routine? Maybe the rest needs critique too.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Smith Machine Overhead Press 4 5-61 Arnold Press 4 10,8,6,6 Barbell Upright Row 3 8-10 Dumbbell Lateral Raise 3 10-12 - superset with - Dumbbell Bent-Over Lateral Raise 3 10-12
found this one on muscle and fitness a lil while ago and  been using it for like 3 weeks .. works great for me and leaves me hella sore

Stop doing OH press in the smith


Everything else looks okay - although some will tell you upright rows leave you prone to injury

V,
    You're the Clipart Photoshop GOD!

 

#14 leeman Trainee Total Posts : 222 Reward points : 10 Joined: 11/29/2006 Location: Hull, UK Status: offline Reply to message Message Options Re:Good Shoulder/Trap workout? - 1 day ago ( #15 ) when i single out shoulders, its a 5x5 on clean and press and one set of heavy military presses; if i make ten reps, i up the weight by a couple of pounds the next week. Bench Press Max - 170kg

 
Been playing with Max-OT lately.  Shoulder day for me:
 
Standing Overhead Barbell Press (3 sets, 4-6 reps)
DB Press (2 sets, 4-6 reps)
DB Side Laterals (2 sets, 4-6 reps)
BB Shrugs (2 sets, 4-6 reps)
Upright Rows (2 sets, 4-6 reps)
 
I like it.  Not sure of the results yet, but I like the workout.
 
 

Tired of information overload?  Confused about which plan is the right one for you?  Get yourself out of the dark by going to http://www.fitnessexpose.com/ and learn how to get into the best shape

smith is arite for me and i have no spotter so its safer

You don't need a spotter for OH press and there's no safety issues unless you're prone to falling over backwards (unlikely). Doing it without a smith means you will get your stablisers worked and will benefit you far more.

V,
    You're the Clipart Photoshop GOD!

 

The smith machine in general is terrible, you dont need a spotter for standing OH press.

even if you dont have a squat rack, or rack for the weight. You can always clean the weight up, then begin OH pressing.

The smith machine is a fixed plane of movement, by using it your cheating your body and your gains. Your not utilizing any stabalizers, and essentially relying on a crutch to perform the exercise.

shredded06


smith is arite for me and i have no spotter so its safer

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

shredded06


Smith Machine Overhead Press 4 5-61 Arnold Press 4 10,8,6,6 Barbell Upright Row 3 8-10 Dumbbell Lateral Raise 3 10-12 - superset with - Dumbbell Bent-Over Lateral Raise 3 10-12
found this one on muscle and fitness a lil while ago and  been using it for like 3 weeks .. works great for me and leaves me hella sore

Soreness means absolutely nothing.

Overhead presses should be done with you stabilizing the barbell, not a machine.

[X] Arnold presses is the same movement, just another variation, unnecessary.

[X] Upright row, the king of rotator cuff injuries, avoid it. 

You're missing a movement for your posterior delts, bent over dumbell raises is a good one.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

i need a spotter for every shoulder movement i do cuz i dislocated and tore my shoulder playing football so thts why ..

Doesnt make sense, does he help you lift the weight up?

The point of a spotter in general is to prevent injury or worse from not being able to complete the lift. A spotter is in no way supposed to help you complete reps, unless A.) you ask B.) your doing something like negative reps.

The OH press when done correctly presents very little danger to the trainee, even if you cant finish the set/rep you can simple drop the weight to the ground.

I understand your injury, I separated my shoulder playing football 2 years ago. But you shouldnt be that reliant on a spotter, especially with something like OH press.

shredded06


i need a spotter for every shoulder movement i do cuz i dislocated and tore my shoulder playing football so thts why ..

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"