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PROTECT YA NECK YOU SKINNY MAGGOTS

I wrote the definitive guide to NECK training

Every exercise, every kind of workout, every set and rep and range

How to start, how to progress,

Everything you need

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Top Hypertrophy Exercises for Every Muscle Group (thread):

This will include both isolation and compound movements, as well training all sections of a given muscle

This is a massive thread. Bookmark this and save it for reference later

Trapezius:

the upper trapezius is best trained with SHRUGS.

DB or Cable shrugs. Super heavy shrugs are largely waste of time, youd be better off deadlifting

The upper traps are attached to the CLAVICLES & scapula, not shoulders, raise clavicles high as possible on every rep

John Meadows has best advice on shrugs

Use DBs
Pause at top
Moderate weight, moderate reps 8-15

Middle and Lower Traps:

For mid traps, best compound is seated row with overhand pronated grip

recommend 8-12 rep range for these

John Meadows shows a version with independent handles

If you want to target lower traps directly, the Y-raise is the best exercise

Long lever arm means weight will always be light, best done for 10-15