Shoulders / back / traps?

Shoulders / back / traps?

Viewing 15 posts - 1 through 15 (of 23 total)
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  • #13085

    KoreanProud
    Participant

    I was wondering if anybody could list/explain a couple of shoulder/back/trap workouts. I have been using dumbells and rotationg my shoulders in big circles and my shoulders grew like crazy. hopefully the rest of my back will too. thanks for your help.

    -USAF

    #13086

    Wobble
    Participant

    Ok, this is what i do. Its not for everyone.

    Shoulders – Shoulder press to the front on a smith machine, standing with a barbell, seated with dumbells (choose one)….You name it just lift heavy. Complete a set to failure, wait 5 seconds go to failure again, rest 5 seconds and do it again. Do 2 sets.

    Then side raises on a machine, standing or seated with dumbells (choose one) – just keep the weight under control and go to failure….then do 2 more 😉 rest for 5 seconds then go to failure again (usually about 3 reps), rest for 5 seconds then go to failure again (usually about 1 -2 reps). Do 2 sets. By this stage your shoulders should be burning pretty bad.

    Traps – I take heavy dumbells in an overhand grip, hang them to the front (they sit somewhere about bollock hight) I they try to touch my ears with my shoulders. I hold them there for a count of 2 and then lower slowly and under control. This will build ’em big!! Do 2 sets to failure. I tend not to roll my shoulders.

    I train my back on a seperate day. I deadlift and squat on the same day and finish my back 2 days later with bent over rows and pulldowns. Always lifting heavy and under control.

    Wobble

    #13087

    ape1821
    Participant

    Para, my man,

    have you heard of rotator cuffs? Do a search on them, and you will see that you are ruining them! You are ruining your shoulders!

    You are not supposed to rotate any joint. It’s good for the large muscles, but you ruin the small musclature at the joint.

    #13088

    Bumpin Ape’s response. Para you need to treat your rotator cuffs like gold bro. :cents

    #13089

    KoreanProud
    Participant

    good thing I todl you how I was currently workin ym traps huh lol. thanks for telling me. hey wobble what the hell is “bollock height”? lol british words ometimes confuse me, I do know that a lift is an elevator, a bonnie or bonnet is a car hood, and a fag is a cigarette lol. thanks yall

    -USAF

    #13090

    Wobble
    Participant

    Ok er….bollock height is er…..testicle level!!

    A trout is an ugly woman.
    The clock is your face.
    The plates are your feet.
    A twat is someone that asks stupid questions………

    Wobble

    #13091

    KoreanProud
    Participant

    LMFAO! damn that was funny thanks, that makes sense now. how in the hell did you guys ever come up with bollocks from balls?

    -USAF
    :beerc

    #13092

    rick t
    Participant

    Ok er….bollock height is er…..testicle level!!

    A trout is an ugly woman.
    The clock is your face.
    The plates are your feet.
    A twat is someone that asks stupid questions………

    Wobble

    LMAO….now that’s good stuff!!!!

    #13093

    ape1821
    Participant

    Didn’t you ever listen to the Sex Pistols and the great album called Never Mind the Bollocks? It’s the one with God Save the Queen.

    #13094

    Wobble
    Participant

    The dogs bollocks = good!
    The muts nuts = good!
    Bollocks = Your lying/that’s crap/testicles/I did that wrong please forgive me

    If any of you ever come to England do not call your bum a fanny. A fanny in England is the female genitallia which is also called vag, muff, bacon sandwich, furry font bottom and vagina! A bum is an arse, wind machine or kaki starfish.

    Wobble

    #13095

    KoreanProud
    Participant

    Didn’t you ever listen to the Sex Pistols and the great album called Never Mind the Bollocks? It’s the one with God Save the Queen.

    sory ape but cant say that I have, im only 16 lol. that was a long time ago/

    thanks wobble, next time im in england ill be sure to use them lol.

    -USAF

    #13096

    postpremium
    Participant

    If any of you ever come to England do not call your bum a fanny. A fanny in England is the female genitallia which is also called vag, muff, bacon sandwich, furry font bottom and vagina! A bum is an arse, wind machine or kaki starfish.

    Wobble

    i had some friends from the uk come visit last year. and when i told em they could use my fanny pack when they went site seeing, they about fell over. wobble, you know what a fanny pack is? here’s a pic…

    http://www.raskcycle.com/ACC/purse/01-963.jpg

    post

    #13097

    KoreanProud
    Participant

    whats so funny about that?

    -USAF

    #13098

    powerstrokin
    Participant

    A good workout that I do for Upper back/traps is:

    Shrugs with bar behind me for 3 sets of 10, right after I get done with each set I grab dumbells with 50% the weight I would normally use and do one shrug and hold at the top till you can’t hold any longer. Wait 10 seconds repeat for 6 reps. Go to your next set and do the same. I just do these with max intensity. Goes good at the end of a workout. Leaves traps on fire!!

    Hope this helps.

    #13099

    KoreanProud
    Participant

    thanks bro, one question. what the hell is a shrug, lmao im still new to all of this. thanks for the input.

    -USAF

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