Traps and lats...

G

g8r80

0
Here is my backside,
I am interested in increasing my lats and traps.

For lats, curently, I do lat pulldowns (with the cable and bar) using 3 sets of 10 reps at a weight that tires me on the last rep.

For traps, I do overhead presses with 3 x 10 as well. But, I usually do these with the bench press and I think I might be tiring my triceps before the traps and not getting full benefits for my traps.

BTW, I am finally recovering from tennis elbow and cannot do any dumbbell movements in which I lift the arm outward as this aggravates the elbow.

Sorry if this has been discussed ad nauseum. I did a search but wasn't able to find any specific hits.
 
Continue to do the pulldowns (wide, close and reverse grip) for your lats
For Traps include Shrugs with Dumbells and Barbells are good. Personal I think the overhand conventional deadlift is the best exercise for the entire back including the traps. Good Luck
 
lat pulldowns suck compared to chinups and pullups.
it is a different movement.
you will see much better results with chins/pullups

thats the first change you have to make.

secondly, if you arent deadlifting, do it.
deads use lats and traps as synergists and they are worked along with the legs in the movement.
this is the second change.

if you are going to do some shrugging, try some overhead shrugging. theyr fun and a good variation.
 
Proteinboy said:
lat pulldowns suck compared to chinups and pullups.
it is a different movement.
you will see much better results with chins/pullups

thats the first change you have to make.

secondly, if you arent deadlifting, do it.
deads use lats and traps as synergists and they are worked along with the legs in the movement.
this is the second change.

if you are going to do some shrugging, try some overhead shrugging. theyr fun and a good variation.
Click to expand...

Chins and Pullups are great exercises for putting on size but if you can not complete them properly in good form pulldowns are better to start off with until you have proper strength
 
BigStew said:
Continue to do the pulldowns (wide, close and reverse grip) for your lats
For Traps include Shrugs with Dumbells and Barbells are good. Personal I think the overhand conventional deadlift is the best exercise for the entire back including the traps. Good Luck
Click to expand...

Bigstew, I rotate the lat pulldowns between wide, close and "chinup" style. I will continue these. Also, I didn't mention this, but I start and end just about every session with pullups doing as many as possible, currently 7. The bars I use are perpendicular to traditional pullup bars.

And, continuing with the lats, does the lat pulldown and/or pullups do a similar job as a perpendicular pull, e.g., a rowing machine? Does that work different muscles?

As for the overhand conventional deadlift, is that taking a dumbbell cocked on your side with your elbow bent and lifting it straight overhead? I'll look into that if it doesn't aggravate my tennis elbow.

As for the shrugs, I have done those as well, but it doesn't seem that I get as much range of motion as with overhead presses. Do you not need much ROM for traps with the shrugs? I have done these in the past with 60# in each hand and 3 x 10 reps doesn't bother me too much. Based on my size, does that seem like a good starting point?

My back is quite wide already so I am looking for more definition with my lats but more bulking with my traps.

Thanks in advance,

Richard
 
The deadlift that I was talking about is a regular deadlift with an overhand grip unlike the powerlifting style. Make sure you use straps or the bar will slip when the weight gets up there. also overhead presses are great for your delts but not really a trap exercise you will get some trap stimulation but stick with the deads
Try some close grip upright rows.
Also with the shrugs maybe you are using too much weight try lowering the weight and hold 2-3 sec at the top of each rep
 
Isometric training does not tend to further help raise strength, or facilitate better flexibility in the entire ROM. Rather, only for the specific angle or "point" of hold. If he is having troubles with attaining full ROM, as suggested. Than, Isometric training might not be the best idea, imo of course.

If he is not attaining full ROM, as I believe that is what he is suggesting. Than possibly there is a muscular imbalance of sorts. Or perhaps simply a flexibility issue. If its the later I think Iso training could actually aggravate and possibly worsen the problem.
 
BigStew said:
The deadlift that I was talking about is a regular deadlift with an overhand grip unlike the powerlifting style. Make sure you use straps or the bar will slip when the weight gets up there. also overhead presses are great for your delts but not really a trap exercise you will get some trap stimulation but stick with the deads
Try some close grip upright rows.
Also with the shrugs maybe you are using too much weight try lowering the weight and hold 2-3 sec at the top of each rep
Click to expand...

Thanks, Alex, I'll add the deadlifts and upright rows to my repertoire while continuing the lat pulldowns and going with shrugs with lower weights.

As for range of motion with the shrugs, I guess that was not an accurage description - I have no shoulder problems. There is just not much movement in the shoulder with these shrugs.
 
Followup: 2 days later and my traps are killing me! Lats feel sore, but not abused. But, I love feeling sore;-):cool:

Thanks again, Alex
 
Olympic lifts are notorious trap builders. Rowing will get you wider, and will involve your scapularis muscles. In addition, I believe rowing helps if you can't do chins. Remember to train full ROM. Contract as tight as you can, and extend as much as you can. With the shrugs, you need to find a weight that allows you to bring your shoulders as close as possible to your ears.
 
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