Ok guys i have been working out for 6 months with awesome results, but my back isnt keeping up.
I'm working on recovering from a 2 week Trapazeus Muscle spasm. Basically my traps went rock hard, clenched.....its like having a nasty crick in the neck.
I've been told its because they were underdeveloped and couldnt keep up with the workout i was doing. Does this sound right?
If so what are some REALLY good trap exercises?
uh, try latpulldowns, and row
shrugs, deadlifts, and these worked incredible for me: hold a barbell with an overhand grip in the middle. keep ur back and neck straight and while only using ur traps, curl the bar to ur chest, and slowly bring it back down, flexing ur traps. i do a ton of these and my traps really blew up.
aint latpull downs miainly for ur lats?uh, try latpulldowns, and row
I personally like deads, shrugs, and CLEANS. Who told you that underdeveloped traps were the cause?
Seated rows, deads, low-lat pulldowns r teh best!
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:withstupiOriginally Posted by MixmasterNash
qftOriginally Posted by MixmasterNash
My traps blew up after I starting doing real real heavy deadlifts. I'm talking sets that make you noxious and cause a scene...
Deadlifts are great for causing scenes. I love causing scenes.
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Deadlifts, shrugs, front raises.
Blood, sweat, and tears.
Deadlifts. Heavy ones like they said above. As well as heavy shrugs...
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Hmm, I fail to see how reverse curls target the traps.Originally Posted by ilankaplan1
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I agree unless he's talking about upright rows...Where you pull the bar, not curl...Originally Posted by Canadian Crippler
Yeah, I was going to suggest uprights but I dont think its the most effective. I do them on my shoulder day, not back day.Originally Posted by PYRO
Blood, sweat, and tears.
Uhh the guy at physio therapy said that since they were not developed in proportion that i created gross overstrain causing a tear, inflamation and in result a really bad spasm.
I'm surprised no one has mentioned any type of overhead press yet.
There are 3 exercises which will really make your traps blow up hyoooge!!
deadlifts, deadlifts, and deadlifts. And go heavy.
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Last edited by Mr. ?; 02-02-2005 at 06:52 AM.
Also you could try seated bent-over rear-deltoid flys
And my bad form lateral raises really hit my traps lol. Just grab a dumbell, brace the other arm on something and sling it up and down for a bit
Whatever you do, don't deadlift right now. I guess nobody here actually read your posts. Stick to light shrugs, maybe with the dumbells only, and just keep building up over time. Even if it feels somewhat easy, do it. Don't try and go for something that is too taxing until you've developed the muscle a bit. Then progress on strength slowly. When you can finally get to the point where you are pulling heavy weight for you, and can cope with weight that you might struggle with for 8 or 10 reps, then your traps might be used to the strain that starting on deadlifts might give you.
Then if you want you can start deadlifting.
If you deadlift now, underdeveloped traps might cause other muscles to compensate which could lead to further complications.
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If you want, just do really really light trap work (20-30%1RM) every 3 days for 2-3weeks just to get blood flow to them. It will help with recovery.
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