How to Build Big ass Delts & Traps.

[L.A Muscle]

Just thought some of you guys might like to read this article I wrote for a B/B Mag in the UK.

The shoulders along with the calves and abdominals are key muscle groups of the body. These muscle groups form the basis for the classic “X-Frameâ€

[jono]

not bad, however a huge part of any training is learning to get the 'feel' of the muscle while you work it, and being able to train hard, past mental barriers

[deegee]

not a bad guide for the biginner starting out

[ExpensiveUrine]

No bench press among those exercises?

[Growth]

Shit the dude in the pic has a good set of traps!

Just on the upright rows, i use these in my workout but thought they were more for deltoid development rather than traps, i think i remember someone saying if you use a close grip it will work the traps more, a wide grip will work the delts more, is this true?

[L.A Muscle]

No bench press among those exercises?

That's right. I see Bench as a secondary muscle function after chest, but you are right.

[L.A Muscle]

Shit the dude in the pic has a good set of traps!

Just on the upright rows, i use these in my workout but thought they were more for deltoid development rather than traps, i think i remember someone saying if you use a close grip it will work the traps more, a wide grip will work the delts more, is this true?

This is how I have increased size in my Traps, I think its all about mind muscle connection with traps. I haven't always had good traps, over time they have developed to what you see in that pic. As that "dude" in the photo is me.

[ExpensiveUrine]

No bench press among those exercises?

That's right. I see Bench as a secondary muscle function after chest, but you are right.

It's interesting you'd say that. I seem to think that deltoid fatigue would occur prior to pectoral fatigue in an exercise like bench press.

[L.A Muscle]

No bench press among those exercises?

That's right. I see Bench as a secondary muscle function after chest, but you are right.

It's interesting you'd say that. I seem to think that deltoid fatigue would occur prior to pectoral fatigue in an exercise like bench press.

In my experience, with Flat bench this is not the case. Possibly with incline. I come to this conclusion, because my front deltoids are never pumped nor fatigued after flat bench. I think it also depends on form, e.g higher of lower on chest thought the movement. How is it with you, do you notice your delts are pumped after bench?

[Marcus]

I don't flat bench at all, but when I used to I found that tucking my shoulder blades back & keeping a high chest takes the strain off the delts.

[ExpensiveUrine]

I don't flat bench at all, but when I used to I found that tucking my shoulder blades back & keeping a high chest takes the strain off the delts.

Yeah most likely.

Still it's pretty interesting to me in terms of muscular fatigue and which muscles fatique before others in a certain exercise. Should probably look into that, unless anyone has some info they can share?

I'm guessing it's somewhat dependant on an athlete and the composition of his/her muscle fibers. FT will fatigue faster than ST, depending on the load. I'm thinkin' 85-100% of 1RM. I saw a test somewhere that was used to determine the type of muscle fibers, but unfortunately don't remember it offhand.

But, yeah. Technique definately playes a part in a way it helps to engage a particular muscle.

EDIT: I've been daydreaming for the past 30 mins so if the above doesn't make sense it's due to my daydreaming retardness. BTW, while I was typing this very O/T post, I noticed that I didn't breathe correctly on certain exercise. (ie - Breathing in on the eccentric contraction and breathing out on the concentric contraction). I think that might influence the way the muscle contracts and fatigues. Just a thought. ....Ok, back to day dreaming.

[Marcus]

The only thing I've really noticed in terms of what you are talking about is that the quads will always be the last to give up in leg exercises. For example when I squat my back always goes first.

[L.A Muscle]

The only thing I've really noticed in terms of what you are talking about is that the quads will always be the last to give up in leg exercises. For example when I squat my back always goes first.

Try pre-exhausting your Quads before Squats, start by warming up on a stationery bike 2min at 20% of your max then crank it up to max for around 40 sec do this two or three times. You will find not only is this a good warm up, but you will be well on your way to a good pump. Go to the leg press or heavy leg extensions wack out a few sets. By this time your Quads well taxed ready for Squats. Believe me your Quads will give out long before your back will. Just don't try lifting the same weight as you normally do

[Marcus]

For the last 3 months my weights have gone up every squat workout. But I find if someone spots me around the pec area, it takes a bit of strain off my back & I'm able to pump out a few extra reps.

I might give pre exhausting a try though.

[ExpensiveUrine]

Try pre-exhausting

Agreed, speaking strictly bodybuilding.

[pimp]

i knew LA muscle was mr NABBA NZ 2004....your the man...you competing in the international class this year??

[L.A Muscle]

i knew LA muscle was mr NABBA NZ 2004....your the man...you competing in the international class this year??

Na retired.