Neck & Trap training
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Keto_Vampire
Posts: 1,670 Member
Currently my less developed body parts (mainly due to lack of direct work & not consistently deadlifting). Neck looks thin, traps look underdeveloped when in a relaxed position (not so much when flexing).
Currently trying wide grip shrugs (so far this seems much more activating than heavy straight up and down shrugs, traps do not run only vertically) & doing high rep rack pulls (slightly below the knee starting). So far so good...going to take time
Anyone into doing direct neck training with good results? Debating about seeing a chiropractor first to have a baseline to go by before attempting neck training (just seems unconventional & possibly injury inducing)
Currently trying wide grip shrugs (so far this seems much more activating than heavy straight up and down shrugs, traps do not run only vertically) & doing high rep rack pulls (slightly below the knee starting). So far so good...going to take time
Anyone into doing direct neck training with good results? Debating about seeing a chiropractor first to have a baseline to go by before attempting neck training (just seems unconventional & possibly injury inducing)
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Replies
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I don't do any neck-specific work and have never done a shrug, but I have really developed traps, primarily from doing cleans.5
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What would a chiropractor have to do with it?
Overhead pressing, upright rows, shrugs, deadlifts, high pulls, all build traps.
One thing to be aware of is that certain muscle groups are extremely affected by steroid use. The traps and shoulders are such.
The freaky traps you see on internet physique men are usually the result of steroid use.
Be realistic.
Your posted photos show you have an excellent physique. Do some high pulls for additional trap results.
High pulls: https://www.exrx.net/WeightExercises/OlympicLifts/HighPull7 -
Currently my less developed body parts (mainly due to lack of direct work & not consistently deadlifting). Neck looks thin, traps look underdeveloped when in a relaxed position (not so much when flexing).
Currently trying wide grip shrugs (so far this seems much more activating than heavy straight up and down shrugs, traps do not run only vertically) & doing high rep rack pulls (slightly below the knee starting). So far so good...going to take time
Anyone into doing direct neck training with good results? Debating about seeing a chiropractor first to have a baseline to go by before attempting neck training (just seems unconventional & possibly injury inducing)
Hey! So I know that most people don't do this, but I do shoulders and traps twice a week, well I actually do everything twice a week except arms because I hit arms from compound exercises throughout the week, anyways I've developed bigger traps over time from doing this. One day I do high rep shoulders and I superset my dumbbell shoulder press with dumbbell shrugs, do a light enough weight where you can really get that full range, meaning up to your ears but SLIGHTLY bend forward so you can squeeze behind and up if that makes any sense. Don't pause, just do a nice smooth set and repeat. 2-3 days after I will hit heavy shoulders and do heavy shoulder press (4 sets) followed by heavy shrugs using a trap bar, you can also do rack pulls as you stated earlier. This is what has helped me grow big traps.
Also another thing, dead lifts, and lots of back exercises can help activate your traps too thereby increasing mass, for example rows activate lats and traps, although their main purpose is to activate lats if you row higher up more towards your lower half of the chest, you can activate lower and middle traps. PM me if you have any questions.2 -
Currently my less developed body parts (mainly due to lack of direct work & not consistently deadlifting). Neck looks thin, traps look underdeveloped when in a relaxed position (not so much when flexing).
Currently trying wide grip shrugs (so far this seems much more activating than heavy straight up and down shrugs, traps do not run only vertically) & doing high rep rack pulls (slightly below the knee starting). So far so good...going to take time
Anyone into doing direct neck training with good results? Debating about seeing a chiropractor first to have a baseline to go by before attempting neck training (just seems unconventional & possibly injury inducing)
Also I think that neck and trap thickness involve gaining more overall mass which I think you could do. You're body fat appears to be around 5% ish I'd say based on pics but I really don't know. You could go on a bulk to gain some more muscle mass and while you'll be bigger overall, but your neck and traps will grow too. Sometimes it's not just the exercise, because it seems like you have good muscle development but I think you could put on some lbs and gain the mass from calories too.3 -
Yeah, I follow Nippard's videos a lot; I am just a bit skeptical and hesitant to do any direct neck exercises for fear of injury.
Will incorporate OHP (cleans too possibly) more - 2x per week (took this out a while back due to redundancy from tricep press) & have just recently started Meadows rows (single arm t bar row variation). Thanks
Yeah neck/traps are very "genetic" & drug responsive
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Erging (indoor rowing) would help tremendously if you do cardio. My wife doesn't like that "no neck" look and I'm getting it after 3/4 years of steady rowing. All I do is indoor rowing, overhead presses and pushups and some KB Swings and my neck and traps are getting huge. Now I row TONS but perhaps if you do running or other things, switch it up to rowing. My lats are also huge as well now.
David above said he's developed traps well from cleans. That just kind of confirms what I've found because a proper rowing stroke should feel a lot like a light clean.0 -
I found doing above the knee rack pulls with extremely heavy weight to be a great way to hit the traps but I haven't done much direct neck work.
I would look up Joe Defranco's YouTube channel (Joe Knows) for his trap training because he has a lot of great exercises for them.1 -
Someone is 'woo' button happy
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Silkysausage wrote: »Someone is 'woo' button happy
Every time!2 -
Silkysausage wrote: »Someone is 'woo' button happy
Sorry couldn’t help adding one
So at least one of your woos is just being cheeky.3 -
https://www.youtube.com/watch?v=jq0V6Ejf_XI&t=985s
Alex AlphaDestiny has some really solid neck / trap workouts
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Meadow's row, clean & press, & heavy (been only doing light so far) below the knee rack pulls it is then...
To all of you nameless woo'ers, go woo yourself (you know what I really mean)3 -
https://www.youtube.com/watch?v=jq0V6Ejf_XI&t=985s
Alex AlphaDestiny has some really solid neck / trap workouts
He's 'roiding.0 -
https://www.youtube.com/watch?v=jq0V6Ejf_XI&t=985s
Alex AlphaDestiny has some really solid neck / trap workouts
He's 'roiding.
NAH!!! It's just the beard
0 -
stanmann571 wrote: »https://www.youtube.com/watch?v=jq0V6Ejf_XI&t=985s
Alex AlphaDestiny has some really solid neck / trap workouts
He's 'roiding.
NAH!!! It's just the beard
He is a bad mofo.
Look at his grimace. 0 -
stanmann571 wrote: »https://www.youtube.com/watch?v=jq0V6Ejf_XI&t=985s
Alex AlphaDestiny has some really solid neck / trap workouts
He's 'roiding.
NAH!!! It's just the beard
He is a bad mofo.
Look at his grimace.
I'm so focused on the before stach....0 -
Davidsdottir wrote: »stanmann571 wrote: »https://www.youtube.com/watch?v=jq0V6Ejf_XI&t=985s
Alex AlphaDestiny has some really solid neck / trap workouts
He's 'roiding.
NAH!!! It's just the beard
He is a bad mofo.
Look at his grimace.
I'm so focused on the before stach....
Do you mean the "I still get carded for cigarettes stache"?1 -
cleans, overhead work, and deadlifts!1
https://youtu.be/q7MCjaJ02eQ
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