Big cannonball shoulders and gnarly neck/traps.....

[Scrum_Bag]

Really not seeing too much results in the shoulders/traps/neck department.

before you say anything about the neck, I'm not trying to be a body builder, I'm a rugby player and neck injuries are common.
Bigger neck = stronger neck

just looking for some of your best tips for getting big cannonball shoulders, thick tall traps and anything i can do to make my neck thicker and stronger.

thanks again

 

[Scrum_Bag]

really? no one? come on ive seen some guys on here with traps that look like they are wearing shoulder pads under their skin.

someone has to have some good stuff....

 

[ozzygaza]

scrum bag what are you doing list so we got something to work with

 

[Scrum_Bag]

scrum bag what are you doing list so we got something to work with

as of now.

for shoulders
seated dumbell press
front raises
lateral raises

for traps
upright rows
dumbell shrugs

dont really have anything for the neck, i use one of those head braces with the chain around it and just try to do different movements but nothing is really putting on the burn so to speak.

 

[outlawtas]

Do you deadlift? Deadlifts target all those areas, plus more. Great exercise.

 

[ozzygaza]

as of now.

for shoulders
seated dumbell press
front raises
lateral raises

for traps
upright rows
dumbell shrugs

dont really have anything for the neck, i use one of those head braces with the chain around it and just try to do different movements but nothing is really putting on the burn so to speak.

hey bro

there is a neck exercise where you roll your neck on the ground kneeling alot of mma guys do it , its rather hard to explain but if you know anybody who does mma ask em

maybe try barbell shrugs instead get yourself some straps so you can go real heavy try 5 sets of 5 heavy , warm up first then do rows 50 % of 1 rep max 10 sets of 10 , 60 second rest between sets with a 4020 tempo do that for 5 weeks then change

 

[Massive123]

I haven't done this one in years since I stopped playing football but we used to do it all the time to build neck strength

Get in a pushup position but put your ass up in the air. Lower yourself onto your forehead and let your neck support your body & keep your hands behind your back. You can change the angle to hit all areas of the neck. Lots of football players do this one

 

[ozzygaza]

massive explained that very well thats the exercise im talking about i reccomend getting a demo as its quite easy to hurt yourself you could find a video on you tube

 

[Mudge]

If you must do shrugs ditch the dumbells and go with something heavier, i.e. deadlifts and barbell shrugs. A generic rule of thumb is go with heavier movements first, unless they just dont work for you.

No rear delt work? I like to do a couple sets. I also prefer side laterals rather than front raises.

I like using a dedicated neck machine, if you can't get that grab yourself a headstrap and chain setup.

 

[Scrum_Bag]

If you must do shrugs ditch the dumbells and go with something heavier, i.e. deadlifts and barbell shrugs. A generic rule of thumb is go with heavier movements first, unless they just dont work for you.

No rear delt work? I like to do a couple sets. I also prefer side laterals rather than front raises.

I like using a dedicated neck machine, if you can't get that grab yourself a headstrap and chain setup.

did behind the back barbell shrugs today and really felt a different kind of burn, thanks for the advice.

will try that neck bridge next time i get to a mat.

any suggestions on rear delt work?

 

[Biggin]

Reverse Pec-Dec.

 

[Mudge]

Reverse pec deck or bent over flys. I never got into behind the back shrugs, somehow it just doesn't work for me - I seem to get hurt with em too. But if it works, do it.

 

[massive]

enough talk about traps, he wants boulder shoulders aswell.

now you listed front raises and laterals. all good for shaping but if your wanting size you need to do the exercises that let you move the most weight.

standing military press
dumbell press
machine press
upright row wide grip

that routine will give you boulder shoulders. leave out the isolation exercises to when you cut, stick to compound bro

 

[Biggin]

Cosigns!!!

 

[Cakalac]

Another option is not exercising them at all. My shoulders have never been bigger than right now. I quit exercising them due to an injury and figured out I have likely been overtraining them my whole life. So I just quit training them. Wierd but it's true.

 

[tazman03]

Reverse Pec-Dec.

I love these. coupled with bent over fly's, and my shoulders got thick real fast as my rear delts caught up. Dont neglect them.
That and I got another little funny muscle poping out just below my rear delt kind of in lat area... ?

 

[Scrum_Bag]

enough talk about traps, he wants boulder shoulders aswell.

now you listed front raises and laterals. all good for shaping but if your wanting size you need to do the exercises that let you move the most weight.

standing military press
dumbell press
machine press
upright row wide grip

that routine will give you boulder shoulders. leave out the isolation exercises to when you cut, stick to compound bro

my man!
thats what im talking about brutha!
definetly gonna put those to the test in the next few weeks.
Boulder Shoulders!

 

[Project]

Steroids?

 

[Harnold]

hey bro

there is a neck exercise where you roll your neck on the ground kneeling alot of mma guys do it , its rather hard to explain but if you know anybody who does mma ask em

maybe try barbell shrugs instead get yourself some straps so you can go real heavy try 5 sets of 5 heavy , warm up first then do rows 50 % of 1 rep max 10 sets of 10 , 60 second rest between sets with a 4020 tempo do that for 5 weeks then change

don't they call that some kind of crab move or something like that?

 

[Harnold]

wide grip upright rows

be very careful with this movement as there are a lot of injuries from it. great outer shoulder development, but don't go too heavy, or move your grip in some.