As I constantly look to improve my physique and tweak my training to aid in just that, one thing on the list was to really bring up my traps. They just didn't peak from the front when relaxed like I want them too which will really help fill in my clavicular area. You get a good amount of work to them in certain types of rowing movements and deads etc etc, so I never really pounded directly on them thinking they would be easily overtrained. After living by this for some time, I figured it was time to give a different approach and try hammering away heavy as hell at them to see if they took on new growth. Maybe mine can take a little more abuse!? So I've actually given them their own day to flat out just kill em. Since then..what do you know? My traps have been getting ridiculously sore (which they never really got), peaking nicely from the front and starting to help fill in my clavicular area a bit.
So this is what yesterday's workout consisted of:
Did my usual rotator cuff and upper body warmup to get the blood flowing. Some quick ballistic type stretching and I was good to go!
BB Shrugs to the front - 135lbs - 15reps 225lbs - 15reps - these sets here were warmup sets with very slow and controlled reps to get the muscle primed nicely. On to my worksets...
315lbs - 12reps, still slow and controlled and then things get a bit heavy and I use a little bit of body language towards the end to really help get that full rom - 405lbs - 12reps 495lbs - 8reps x 2 - 1set with wraps both hands over and another with no wraps, chalked up and an over under grip!
1arm at a time DB shrugs - 105lbs - 12reps 115lbs - 10reps - went for the full range of motion here really letting the db hang low and pull down on things before slowly lifting to a full contraction with a static hold on each rep for a couple seconds
Smith BB Shrugs behind the back - 3plates a side - 12reps 4plates a side - 8reps 2plates a side - 15reps to just burn them out
Going heavy (even if having to use a good amount of body language to get the weight moving) and moving some good weight around has really helped thicken up my upper trap area thus far. I'm going to continue on doing workouts like this as long as my body keeps responding!
Afterwards, I hit up the abs with some hanging leg raises for 3-4sets of like 8-12reps, roman chair crunches for like 3sets of 30-40reps and than a steep decline explosive type situp for 3sets of 10-15reps
Finished up the day with 15min of liss on the tread combined with the 15min of liss in the morning I did for a little damage control. Pushed cals really hard the day before, so I like to than clean it up a bit with some extra treat time