In bodybuilding, everything we do on our training days is about splits. We have to split up our muscle groups, as training every muscle in every session would result in some serious overtraining. Not to mention, we don’t all have 8 or 9 hours per day to spend in the gym. Time is of the essence. Once we’re in the gym, focused upon an individual body part, we have to split the muscle group into smaller sections. On chest day, for example, we must train upper, middle, lower and outer pectorals. Finally, we have to divide our sets between high, medium, and low repetition range exercises to ensure we are able to stimulate all possible sets of available muscle fibers. All in all, it’s a pretty tough job, with lots of division, but somebody’s ...

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There is no need of an individual having wide and bold shoulders plus a wide sweeping structured back if at all he or she has a short pencil neck. There are body builders who directly train and workout intensely on their traps as they work to develop them appropriately, but for others they seem to miss any kinds of traps completely and their training programs only consists of back and some shoulder exercises in supplying a particular stimulus to their muscle structure. The back and shoulder workouts are necessary for stressing the lower and middle muscle fibers of the relevant traps in the best way, while on the other hand the upper traps could be in the process neglected from the workout of these approaches and this is specifically the portion of the traps visible from a front view, and it ...

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Q: I need a good shoulder routine that helps my shoulders grow. I am tired of having small shoulders just because I haven’t figured out a good way to go about it. It really hacks me off too, because I have figured out just about every other body part and feel like I’ve tried everything. What can I do? A: What you can do is try my never-fail shoulder routine that helped my shoulders pack on at least 3 inches over the course of a few months. That’s no bull and that’s a lot of size on the delts, trust me. It makes a huge difference to look in the mirror and see that much beef staring back at you. First off, I’ll bet you went heavy, but never went heavy and did supersets. That’s the key to big shoulders. Keep ...

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Shoulder day is often a tough cookie to crack, in terms of finding new ways to stimulate the muscle group. After all, there are only so many different ways to hit the shoulders. You can press a weight overhead. Or you can raise a weight from your waist. That’s about it, right? Here are some ideas for sparking some variety into your shoulder routine, in order to keep your routines from getting stale. Mix them up to keep your muscles guessing. As always, use these high-intensity and heavy weight routines only if you have a clean bill of shoulder health, and are properly warmed up! All-cable day Cables are popular with many bodybuilders because of their locked range of motion and the continuous tension they place upon the muscle group. If you use ...

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Q: I need help with my trap training and development. I do shrugs in various ways and it just doesn't seem to be enough. Any suggestions or new ways to do the same thing? A: I think Cleans, or hi-pulls in all forms - hangs, floor, power - creates a perfect opportunity for rapid mass gains. After you get form down, you can begin using heavier and heavier weight and it really does the trick. You'll have more trap than you probably need. Watch that. It may feel like you're not making headway now, but as soon as you adopt some Cleans into your routine, and begin boosting poundages, you'll find that you're growing really fast. You can get out of proportion quickly and overpower delts. So do shrugs (but have someone check your form) and then add some Cleans ...

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Traps aren’t a body part most newbies work or worry about, but why is that? The traps are a great tie-in between delts, upper back, and neck, after all, so why wouldn’t you begin working them immediately upon embarking upon a workout routine as a regular part of life? There is no answer to that question other than: Exactly. Then again, though it’s an obvious area that might benefit from an early start, it also takes time with other body parts to get a feel for what it means to “connect” to muscles. And besides, accidentally engaging the traps is just far too easy – it’s a mistake newbies make time and again when they train their delts back and even chest, to some degree. They shrug up the shoulders when doing lateral raises and build traps rather than deltoids. The result ...

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The trapezius is a tricky muscle group.  Train it too much, and your upper body loses its V-shape and aesthetics.  Train it too little, and you look like a pencil neck.  Some bodybuilders don’t train it at all.  Others dedicate 8 to 12 sets per week to it.  You’ll find both top bodybuilders, and stark neophytes, who swear by the need to train it.  You’ll also find veterans of the game and brand new trainers who believe it’s a mistake to hit them.  Whoever you believe, the traps are an interesting and important muscle group.  Here are a few ways to make them shine. Shock Them With Frequency Spend a few bucks and purchase a pair of 60-pouind dumbbells.  Place them at your computer desk at home.  Each night, make yourself complete a few sets of dumbbell shrugs.  Shock the traps by stimulating them ...

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So you want strong, broad shoulders tying into a chiseled back, funneling down to a narrow waist? Before you hit the gym and start pounding the weights there are a few things you need to know about your back and how to blast it. First of all this: your back is comprised of three main areas: the upper back, the middle back and the lower back (spinal erectors). It’s no use only training the muscles you can see in the mirror. You’ve got to build all three parts to gain a top-notch posture and to develop a superior physique. Then you’ll not only look strong and confident, you’ll feel fantastic too. The most impressive area of a fully developed back is the sweep of the lats: the traditional v-shape of a bodybuilder. Any movements such as pull-downs, pull-ups or chins-ups are fantastic for developing ...

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