Traps/Neck

[BusTa]

What are some good exercises to increase the size of both? How often should I train both if both of them are lagging? Also, are behind the back shrugs necessary or are front shrugs fine? And is it the wider the grip on upright rows, the more the traps are worked or more the delts are worked? Should upright rows be something done about 5-8 sets with various grips? Heavy/Light? Please let me know. Thanks.

 

[Scotty the Body]

I do shrugs, Barbell and Dumbell with back day. Go with a good heavy weight and squeeze at the top for 2 second count.

Upright rows are for Lateral Deltoid, not neck or traps, just in case you didn't know.

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Just another day in the gutter

 

[Mule]

I like to do traps on back day. I do 3 sets of wide upright rows and then superset my shrugs with 2 sets of close grip upright rows. Try to get 8 if you get more than 8 your to light unless your going for the rep thing. The shrugs I do in the superset are dumbell shrugs. Then finally I do heavier barbell shrugs for the 2 counts, like sir scotty.

 

[BusTa]

Whats the best exercise(s) to work the neck? And how often should they be done?

 

[Arnold]

Originally posted by BusTa:
Whats the best exercise(s) to work the neck? And how often should they be done?

There is a head strap that you can use to do neck exercises.

Why do you want your neck bigger? Football?



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got muscle?

 

[MightyKing]

Those neck things look like they would hurt. I would suggest just letting your neck naturally grow, but..whatever.

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"The Greatest Mistake You Can Ever Make Is Continually Fearing That You Will Make One"
-Elbert Hubbard

 

[Steveo]

Ive used the strap and it does help build a fuller neck but you must be really careful and not use too much weight untill you have the hang of the movement.

Another way if you dont have a strap is to lie on a bench on your back with your head hanging off the end and with a weight with a towel wrapped round resting on your forehead move your head up and down using your neck. Though again this is a risky movement and unless you have a special reason for needing to grow your neck I wouldnt do it.