posted Mon, 10/14/2013 - 08:52
1378
Help Me Build a Yoked Neck, Traps, and Mid Back
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The title pretty much says it all. I'd like to know what you scary lookin' mofos out there do to get your neck, traps and mid back looking scary. I've got a few staples in the arsenal but I want to hear from you guys and get an idea on what exercise(s) are best at targeting the aforementioned muscle groups. I always liked the look of a jacked neck and traps to match. Nothing makes you look meaner, IMO. Everybody has big arms, but a big neck and traps sets the men and the boys apart. So let's hear it eh, guys? Thanks
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deads+cheat rows. DL once and row 2-3 times per week.
Yeah heavy deads. And even heavier rack reads. And if I do exercises like shrugs I do them concentrated and slow and hold 2 secs in the top position. Also hitting traps twice a week low volume but hard. Eg.
Monday heavy dead lift 5/3/1 or something
Friday Bob shrugs 1 heavy set concentrated and slow.
That's all I need
GearofWarAll good stuff. Thanks. I've been doing farmer walks, cable/bb/smith shrugs, and gripless shrugs using the sled. I wish my gym had a neck flexion "machine". I can remember ages ago now, back in high school the football weight romm had a lever type machine that was plate loaded and had 2 handles, a seat and a pad for your forehead. Back then, I was the only kid using it and I had the thickest neck on the team. Not because I thought it looked call back then but rather out of fear of neck injury. Needless to say I never had a neck injury.
Lol... the good ole days. I have never used one since either. We have one at my gym. I might give it a go for old times sake.
The dudes in my gym must share your opinion. I've never seen so many guys standing in front of the dbell rack doing shrugs 3x per week. Redicilious.
It's all about forcing the contraction and working the negative in my opinion.
Heavy ass deadlifts and Bb shrugs...no secret. Just hardcore intensity and weight. Forces them to grow.
http://www.protein4sport.co.uk/132-169-large/maximuscle-neck-sling.jpg
I used one of these for a while but had to stop as my neck was getting too thick. They do build the thickness to the neck but you have to use them correctly, they can damage the neck quite easily.
heavy deads look at powerlifter bro
Heavy Rack Deads
Rack Chins
Stop Dead Dumbell Rows
Neck - tough one but the exercise I am thinking off is dangerous but some gyms do have the head kit to do them
Why no Shrugs? As if your deadding heaving and right - you dont need shrugs!