Traps training = headache's

[Roush]

I've never noticed this before,, or just didn't put two and two together, but I always have a headache the day after training traps.

My main exercise for traps is shrugs on the smith machine - 3 sets with weight in front of me 3 sets with weight behind me - 265-285 lbs x 15-20 reps -

I use good form and don't role my shoulders,, the headaches seem to be tension and stress type headaches radiating up from the neck.. So I'm thinking it's something with my neck.
I was in a motorcycle accident and broke my neck about 10 years ago,, maybe scar tissue building up,, maybe I'm doing something wrong ????

 

[ceo]

Probably the soreness from the trauma of the exercise(s). Stretch them out very well after workout, also consider lowering your sets/reps and increasing the weight. Your traps get worked on other back exercises as well, so you probably need less direct work than you are thinking.
A good post workout massage would also be nice if that is an option. And of course be sure to be constantly well hydrated.

 

[halfwit]

I've never noticed this before,, or just didn't put two and two together, but I always have a headache the day after training traps.

My main exercise for traps is shrugs on the smith machine - 3 sets with weight in front of me 3 sets with weight behind me - 265-285 lbs x 15-20 reps -

I use good form and don't role my shoulders,, the headaches seem to be tension and stress type headaches radiating up from the neck.. So I'm thinking it's something with my neck.
I was in a motorcycle accident and broke my neck about 10 years ago,, maybe scar tissue building up,, maybe I'm doing something wrong ????

Why do you do them behind your back? That's pretty harsh on the ol rotators imo. I do one warm up set, four working sets, then a final pyramid stripping down a 45 from each side and increasing reps by 5, until I hit 30-35 reps with just the bar.

I do roll my shoulders, but it's controlled and I make sure I don't change my posture. I like the increased time under tension that way personally.

I'd see if going just in front helps, and if not - try lighter weight at say 15-21 reps. I know on heavy cycles, combined with heavier lifts (I do heavy shrugs), my bp does get up there. Probably doesn't help that I chug around a gallon and a half of water while in the gym, but that's about the only time I'll get headaches.

My .02c

 

[shithead]

Get checked by good Chiropractor and then massage second

 

[Roush]

As for why I do some shrugs with the weight behind me is because the traps are actually behind you, not in front of you. . Several mr olympias train doing shrugs with the weight behind them ..
But I'm not even close,, training like they do isn't always best

Halfwhit.. Doing that high rep range are you getting good results,, I've recently read that traps can be trained in the high 30+ rep range with good results

 

[tbonexl]

Your back is behind you too. Does that mean you train your back with your arms behind you also? That made no sense roush...

 

[Roush]

Your back is behind you too. Does that mean you train your back with your arms behind you also? That made no sense roush...

I'll find the lee Haney interview and let him explain..
In the meant time.

Your back is behind you, that's why you do pulls to stimulate the back,, you pull from the opposite direction. . Same with traps , if you only "pull",, a shrug is a pull, and you only do it from the front then you miss the mass of the muscle which is behind you.
So pulling perfectly vertically, in regards to the traps, you'd pull (ie shrug) with the weight behind you for greater stimulation on the target muscle, ie traps.
Just like if you do seated rows to stimulate mid back you'd have weight to pull directly in front of you because the mid back is directly behind you,, if you have it above you then lats come in to play.
Well traps are a vertical pull,, and being most the trap is behind you you need to pull on an angle that is consistent with that so shrug / pull with the weight behind you.

Jay cutler, I think, teaches this as well. . It's been awhile since I've read and watched these interviews

Back pulls are horizontal in nature shrugs are vertical,, both muscles are behind you,, hope that makes sense as to the difference.
Back your always going away from the body in motion,, traps your always going with the direction if the body (ie head to toe)

 

[tbonexl]

Well, your not an ifbb pro. Why not use a trap bar then? I'm wondering if I sit on the cable row backwards and pull the weight into my mid back, if that would build a bigger chest... Lol Are you smoking that shit again roush? Lol

 

[Roush]

Well, your not an ifbb pro. Why not use a trap bar then? I'm wondering if I sit on the cable row backwards and pull the weight into my mid back, if that would build a bigger chest... Lol Are you smoking that shit again roush? Lol

Lol.. No.. But I've had a headache all day and can't think straight and prob now is a good time to start smoking my doc prescribed meds
Thanks for reminding me

 

[tbonexl]

Lol.. No.. But I've had a headache all day and can't think straight and prob now is a good time to start smoking my doc prescribed meds
Thanks for reminding me

Hahahaha! All honesty, you probably got a pinched nerve or something. I would stay away from behind the back shrugs. Try dumbbells if you dont have access to a trap bar. Go a lil lighter on your weight. Try pinning your chin to your chest to keep your head from rotating.

 

[halfwit]

As for why I do some shrugs with the weight behind me is because the traps are actually behind you, not in front of you. . Several mr olympias train doing shrugs with the weight behind them ..
But I'm not even close,, training like they do isn't always best

Halfwhit.. Doing that high rep range are you getting good results,, I've recently read that traps can be trained in the high 30+ rep range with good results

As the traps are a good mix of type 1 and type 2 fibers, I like the combination of mid-range reps with a high rep finisher to try to stimulate as much of the muscles as I can. 30 is a bit on the higher end imo, but I think it would be worth trying.

I always thought that forcing the shoulders to rotate externally with a heavy load would be a recipe for an injury as those tiny rotator muscles/tendons aren't nearly as strong as the traps.

I'll have to look into it more as Lee Haney was one of my favorites growing up and I would have to be ignorant to not at least give his advice some thorough reading.

I do like Shithead's advice too. A good chiropractor is worth their weight in gold.

 

[Roush]

My last gym had a trap machine.. No one ever used it. Loved it.. New gym doesn't so smith machine it is (with multiple back surgeries and injuries it's hard to get the weight I need off the ground without the back being bent over for the lift.. So trap pull machine or smith is all I can do without risking a full l3 l4 s1 spinal fusion ).. Lifting a 120 pound dumbells off the rAck can't happen cause of the back..

But I've heard just doing laps holding light 50 pound weights without shrugging can build traps

 

[tbonexl]

Farmers walk. Strap up some dumbbells and go for a walk.

 

[Roush]

Also my traps grow un evenly -- left side always looks bigger.. Had another motorcycle accident and broke left shoulder and collar bone not connected to the shoulder (class 3 separation)..

One side looks bigger,, is that cause of the separation, or something with training

View attachment 560773

 

[49ER]

I always do behind shrugs on smith i can get a way better squeeze in the traps i lean forward when i do them, also do dumbell shrugs from the side as a finisher. I get headaches too not from shrugs but the added tension and bad sleep posture i blame my cheap pillows. You just need a good asian massage with a handy finisher.

 

[Roush]

^^ right on.. Glad to hear pulling from the rear isn't a myth.. As for the massage and handy finisher,, maybe I'm getting too much of that and that's why I got a headache in the first place !

 

[halfwit]

Also my traps grow un evenly -- left side always looks bigger.. Had another motorcycle accident and broke left shoulder and collar bone not connected to the shoulder (class 3 separation)..

One side looks bigger,, is that cause of the separation, or something with training

View attachment 560773

They honestly look about even to me. I hate you short guys, my traps are long because of my frame and don't pop like yours.

I use the Smith for two exercises only; shrugs and upright rows. I like to save my energy for more shoulder exercises instead of picking up 495lbs to get my shrugs on lol.

 

[Roush]

Ok guys I don't have the specific interview I remember seeing.. But behind the back shrugs are also called. "Haney Shrugs". -- because lee Haney was a huge advocate of this type of shrug work for traps... And his traps were pretty bad ass.
Just gotta be careful with the shoulders.

Gonna add farmers walk as well -- and make an appointment with the chiropractor , see if that helps

 

[49ER]

Not that i listen to these guys 99% the shit they say goes in 1 ear out the other but kali muscle and Rich Piana are also advocates of behind the neck shrugs thats one thing i remember i dont follow either one of them anymore. You guys lift alot of weight anything over 225lbs i cant get a good squeeze lol

 

[Roush]

Not that i listen to these guys 99% the shit they say goes in 1 ear out the other but kali muscle and Rich Piana are also advocates of behind the neck shrugs thats one thing i remember i dont follow either one of them anymore. You guys lift alot of weight anything over 225lbs i cant get a good squeeze lol

Getting a good squeeze and pump blood flow to the muscle is prob best,, maybe I should lighten it up and go for slow squeezed 25 reps or so,, more time under tension, less heavy weight