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shrugs before delts
- Thread starter COOKSTER
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MonStar1023
New member
I dont know man there are a lot of opinions on training traps before delts if traps are your weak point. I naturally have very wide shoulders so I have done this on many occasions... however, I suggest really lowering your shoulder exercise weights because your traps are stabilizer muscles in every shoulder movement you will do. Presses, laterals, wide-grip upright rows, etc.
The reason I did this was because I would pre-exaust my traps and then after all of the shoulder exercises they would be torched. I have done the same type of pre-exaustion for forearms before a heavy back workout to really flame them completely. If your traps are REALLY lacking in your physique I would suggest you do this but no other reason and not for very long because your delts can fall behind quickly and its hard for most of use to widen our delts after our traps are too big.
The reason I did this was because I would pre-exaust my traps and then after all of the shoulder exercises they would be torched. I have done the same type of pre-exaustion for forearms before a heavy back workout to really flame them completely. If your traps are REALLY lacking in your physique I would suggest you do this but no other reason and not for very long because your delts can fall behind quickly and its hard for most of use to widen our delts after our traps are too big.
GenetiKing
New member
COOKSTER,
If you're following the routine I gave you (or one very similar), remember that you aren't mandated to do traps before delts. Reverse the order if you want or even move traps to back day if that works better for you. In fact, many people train traps with back instead of delts just because it makes more sense from a biomechanical perspective. Personally, I prefer to train traps with delts because it's more convienent volume-wise and works well for me biomechanically (trap workouts were alway poor when coupled with back in my experience...but that's not true for everyone). Also, working traps with delts allows me more energy to invest in destroying them since A) I have more time doing them with delts B) I have more energy (back is larger that delts and more physically draining).
I've never actually seen your physique so I don't know if you need to prioritize traps or not. Unfortunately, mine need the extra attention of prioritization. If that isn't your case, you will be fine in moving them post-delts or reducing the current volume and hitting them with back. This is what bodybuilding's all about...experimenting and finding what works best for you specifically.
Bro, be careful when doing the stifflegged deadlifts. They are wondeful for breaking down your hams and making them grow but they are very dangerous on the lower back when not performed with perfect technique. The only other exercise I've ever done that invites more lower back injury are good mornings. I don't even do goodmornings anymore for that reason. Stiff legged deadlifts require total focus throughout the entire set. They are best done standing off a block or raised platform so you can achieve a good stretch in the hams. Stand with your feet slighty wider than shoulder width apart and DO NOT completely lock your kness out as this invites hyperextension and places undues stress on the knee joint. Grab the bar with an over/under grip to eliminate bar torque (like with regular deadlifting) and I also highly recommend straps and a belt (the belt is important). As you bring the weight up, never hunch over or bend the back...this is asking for trouble. Stay flatbacked throughout the motion (up and down), feel the stretch in the hams (you will feel your calves stabilizing too) and jutt your glutes out to a degree (forward pelvic tilt). DO STIFF-LEGGEDS SLOWLY!! NO JERKY MOVEMENTS!! These are great but can really hurt if done incorrectly. There are tons of great sites that offer correct technique on various exercises, maybe someone can post a link to one.
Best of luck bro...
If you're following the routine I gave you (or one very similar), remember that you aren't mandated to do traps before delts. Reverse the order if you want or even move traps to back day if that works better for you. In fact, many people train traps with back instead of delts just because it makes more sense from a biomechanical perspective. Personally, I prefer to train traps with delts because it's more convienent volume-wise and works well for me biomechanically (trap workouts were alway poor when coupled with back in my experience...but that's not true for everyone). Also, working traps with delts allows me more energy to invest in destroying them since A) I have more time doing them with delts B) I have more energy (back is larger that delts and more physically draining).
I've never actually seen your physique so I don't know if you need to prioritize traps or not. Unfortunately, mine need the extra attention of prioritization. If that isn't your case, you will be fine in moving them post-delts or reducing the current volume and hitting them with back. This is what bodybuilding's all about...experimenting and finding what works best for you specifically.
Bro, be careful when doing the stifflegged deadlifts. They are wondeful for breaking down your hams and making them grow but they are very dangerous on the lower back when not performed with perfect technique. The only other exercise I've ever done that invites more lower back injury are good mornings. I don't even do goodmornings anymore for that reason. Stiff legged deadlifts require total focus throughout the entire set. They are best done standing off a block or raised platform so you can achieve a good stretch in the hams. Stand with your feet slighty wider than shoulder width apart and DO NOT completely lock your kness out as this invites hyperextension and places undues stress on the knee joint. Grab the bar with an over/under grip to eliminate bar torque (like with regular deadlifting) and I also highly recommend straps and a belt (the belt is important). As you bring the weight up, never hunch over or bend the back...this is asking for trouble. Stay flatbacked throughout the motion (up and down), feel the stretch in the hams (you will feel your calves stabilizing too) and jutt your glutes out to a degree (forward pelvic tilt). DO STIFF-LEGGEDS SLOWLY!! NO JERKY MOVEMENTS!! These are great but can really hurt if done incorrectly. There are tons of great sites that offer correct technique on various exercises, maybe someone can post a link to one.
Best of luck bro...
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