6 Best Glute Exercises For Women

Glute Exercises For Women

Women love training glutes. You can’t hide a toned, well- developed and sexy derriere in a dress. In order to get great glutes, you must lift weights. You will be hard pressed to find anyone with traffic-stopping, attention-catching glutes without spending hours in the gym.

Here are the 6 best glute exercises for building your buns:

1. Back Squat

The Back Squat remains unchallenged as the best exercise for lower body development. Back Squat activates the powerful gluteus muscles throughout the exercise but especially at the bottom where you have to transition the weight from the heel to the front of the foot. As you approach midpoint, the glutes help push the hips forward so you can straighten out your legs and complete the rep.

Recommended Volume: 4 sets x 10 reps

2. Stiff Leg Deadlift

Stiff Leg Deadlift is best known as an exercise that builds the hamstrings. But done properly, Stiff Leg Deadlift can pad your glutes with serious muscle. Bring the barbell down to a point where you can feel a good stretch on your glutes without rounding your back. Lower the bar slowly; the descent should take 6-8 seconds. It is very important to perform each rep with a flat back. At the top of the rep, contract your glutes as hard as you can for a count of “one thousand one”.

Recommended Volume: 3 sets x 10 reps

3. Goblet Squat

Goblet Squat is a variation that allows you to engage the glutes more than the regular Squat. This is because the front loaded position will enable you to achieve a deeper bottom position where the glutes are heavily activated. Goblet Squat can be used as a warm up or workout finisher in your routine. If there is 1 type of Squat you can do every day, it would be Goblet Squat.

Recommended Volume: 2 sets x 10 reps

4. Cable Kickbacks

Cable Kickbacks is a unilateral exercise; it is more of a “feel movement” where you have to place intense focus on each rep to make sure it is directly hitting your gluteus muscle. The key to making Cable Kickbacks work is to keep your leg straight. You should not perform this exercise with heavy weight. Use a weight that is light enough for you to hold a strong contraction at the top of the kickback.

Recommended Volume: 2 sets x 15 reps

5. Glute Bridge March

Glute Bridge March is a bodyweight exercise that works your glutes, abs and lower back. Maintain the elevated hip position as high as you can and drive each knee up in an explosive manner to activate the glutes. This is a great exercise not just for developing the glutes. It will also improve hip and lower back flexibility.

Recommended Volume: 2 sets x 10 reps

6. Hip Thrust

The glutes are involved in many exercises simply because the hips are also activated. Hip Thrust is an effective way to strengthen the glutes, improve its flexibility and degree of mobility. Start out with just your bodyweight but once you are strong enough, do not hesitate to use a barbell with Hip Thrust.

Recommended Volume: 2 sets x 10 reps

You can run these exercises in 1 workout if you want to dedicate a day specifically for glutes. Another approach would be to split the workouts between leg day and a session for your posterior chain:

Workout 1 – Leg Day:
• Barbell Squat
• Goblet Squat
• Hip Thrust

Workout 2 – Posterior Chain; you can train glutes with back and hamstrings.
• Stiff Leg Deadlift
• Cable Kickbacks
• Glute Bridge March

Space your workouts at least 48 hours apart for proper recovery. You should see amazing backside development after 6 to 8 weeks. Yoga pants will look better on you than ever before!

Get A Crushing Grip With These 5 Forearm Exercises

Forearm Exercises For Grip Strength

Grip strength is very important in almost every sport. It allows you better control of the baseball bat, tennis racket and golf club. When lifting weights, it helps maintain good exercise form and reduce the risk of injury. In order to develop grip strength, you must build the forearm muscles.

Here are 5 of the best forearm exercises to help you get a crushing grip:

1. Hammer Curls

There are 3 reasons why Hammer Curls is the best exercise for your upper arm. First, it follows a more natural pathway than traditional dumbbell curls which require your wrists to turn inward. This places more strain on the tendons of the wrist and elbows. Second, it works other areas of the arm such as the brachioradialis which is the muscle on top of the forearm. And third, it results in greater grip strength as there is constant tension on the forearm muscles.

Recommended Volume: 3 sets x 10 reps

2. Reverse Barbell Curl

This exercise directly hits the brachialis or the upper forearm muscles. Reverse Barbell Curl is an effective exercise for developing grip strength because although it hits the biceps, you are relying on the upper forearm muscles to curl the weight up. If you have pain in your wrist joints, use an EZ Curl bar instead. A good technique to direct more resistance to the forearms is to go thumb-less when performing Reverse Barbell Curl.

Recommended Volume: 3 sets x 10 reps

3. Barbell Wrist Curl

Barbell Wrist Curl remains a classic standby in everyone’s forearm routine. This exercise isolates the forearm flexors and extensor muscles which comprise the lower section of the forearms. Strong and well- conditioned flexor and extensor muscles allow you to have grip that won’t fatigue or give in right away. If you have wrist problems, you can perform Barbell Wrist Curl standing up with the barbell at your back and positioned below your gluteus area.

Recommended Volume: 3 sets x 20 reps

4. Dumbbell Wrist Curl

Dumbbell Wrist Curl hits the same muscles as Barbell Wrist Curl. But as a unilateral exercise, it allows you to put more focus on the muscle you are exercising. Second, you can vary the angle of the curl so there will be reduced stress on your wrist. You can also perform this standing up with the dumbbells at the side and facing your thighs.

Recommended Volume: 3 sets x 20 reps

5. Hand Grip Exercise

The best way to develop grip strength is to work your grip directly when the forearm muscles are tired and filled with lactic acid. Lactic acid is a by-product of glucose that is broken down to protect the muscle from further damage. When your grip fails it is because your forearm muscles have grown numb from excess lactic acid. Working with hand grip exercise after training forearms increases your tolerance to lactic acid build up.

Recommended Volume: 2 sets x AMRAP (As Many Reps As Possible) or
2 sets x Maximum Time Under Tension; maintain your grip as long as you can.

After your workout, stretch your forearm muscles by applying gentle resistance on the top, bottom and sides of your wrist.

The forearms are endurance muscles. You can train them 3 to 4 days a week and still see results. A good approach would be to split these exercises into “A” and “B” programs then use them alternately in your workout:

Forearm Program A:
• Hammer Curls
• Barbell Wrist Curls
• Hand Grip Exercise – 2 sets x AMRAP

Forearm Program B:
• Reverse Barbell Curls
• Dumbbell Wrist Curl
• Hand Grip Exercise -2 sets x Time Under Tension

When training forearms, it's not just about the best forearm exercises - and the amount of weight is not as important as the execution of every rep. As endurance muscles, forearms respond faster to higher rep ranges.

7 Challenging Exercises For Sculpting Your Abs Without Sit Ups

Ab Exercises For Sculpting

Sit ups have long been regarded as the best way to flatten your stomach. The exercise has been a staple in the military and in gym classes around the world. But there are exercises that are more challenging to do than the sit up. These ab exercises can do more than sculpt your abs. They can also improve overall functionality, agility and mobility.

1. Barbell Rollout

This exercise forces your abdominal muscles to maintain a forceful contraction throughout the entire range of motion. If you are doing Barbell Rollout for the first time, start out with bent knees and only go as far as your flexibility will allow. With Barbell Roll Out, the quality of the rep is more important than the number of reps you do.

Recommended Volume: 2 sets x 10 reps

2. Woodchoppers

Woodchoppers work the oblique muscles. These are the muscles found on the lower sides of your abdominals. Strengthening the oblique muscles is important for maintaining trunk stability and flexibility. Strong hips are necessary when performing rotational movements such as swinging a baseball bat, executing punch combinations in boxing and the various throws in judo.

Recommended Volume: 3 sets x 15 reps

3. Ball Slams

Ball Slams is an explosive exercise that trains you to contract your abdominal muscles. The force generated when slamming the medicine ball on the ground comes from the contraction of the upper abdominal muscles. You have to pull your abs in toward the rib cage to initiate a contraction. In boxing, Ball Slams are used to teach fighters how to contract the abs to absorb shots to the body.

Recommended Volume: 3 sets x 5 reps

4. Cocoons

Cocoons are a better and safer alternative to sit ups for a number of reasons. First, it hits different areas of the core section; upper and lower abs and the serratus muscles. Second, because the lower back maintains contact with the floor, it protects the lower back from compression forces. Third, it improves lower back flexibility.

Recommended Volume: 3 sets x 10 reps

5. Russian Twist

This is a great exercise for overall development of the abdominal area. As you’re moving the medicine ball from side to side, you are keeping both upper and lower abs contracted. It also targets the serratus muscles and helps improve trunk strength and flexibility. If you’re into tennis, baseball or track and field, Russian Twist should always be part of your workout.

Recommended Volume: 2 sets x 20 reps

6. Swiss Ball Pike

If you want to know how strong your abdominal muscles are Swiss Ball Pike is one of the best measures of strength. In fact, unless you can do a Plank for 1 minute, you should skip Swiss Ball Pike. You are relying on the strength of your abs particularly the lower area and the hip flexors to roll the Swiss Ball toward your midsection. Swiss Ball Pike also works your upper body particularly the shoulders.

Recommended Volume: 2 sets x 10 reps

7. Stomach Vacuum

It may seem like an easy exercise but Stomach Vacuum requires more precise execution and the correct breathing technique. This exercise targets the transverse abdominis which is located underneath the rectus abdominis and oblique muscles. It is believed that by working the transverse abdominis and the internal muscles of the abdominal area, you can flatten your stomach. It is important to hold your breath for at least 10 seconds then gradually exhale while pulling your transverse abdominis toward your navel.

Recommended Volume: 1 set x 2 reps

You don’t have to do all of these exercises in 1 session. A good approach would be to pick 2 to 3 exercises for every workout but always include Stomach Vacuum in the rotation. Abdominals are high endurance muscles. You can train them 3 to 4 days a week.

6 Unique Exercises To Tone Up Your Chest

Chest Exercises For Toning Up

Traditional exercises such as the Bench Press, Incline Bench Press and Chest Dips are regular staples in a chest workout routine. But these aren’t the only ones you can use to build or tone up your chest.

There are less known exercises that may seem unique in performance but equally effective in producing results.

Here are 6 unique chest exercises that can tone up your chest:

1. Clock Push Ups

This is an excellent way to warm up the upper body, lower back and core section. As you complete clock push ups by moving in a clockwise pathway, your shoulders have to work harder to keep your upper body stable.

This helps warm up the smaller supporting muscles as well as improve upper body mobility and flexibility. Once you complete the clockwise direction, rest 2 minutes then repeat the exercise. This time, move in a counter-clockwise direction.

Recommended Volume – 2 sets x 12 reps

2. Smith Machine Bench Press Throws

Performing an explosive or plyometric exercise before your main workout is a great way to prime your Central Nervous System (CNS). The CNS is responsible for sending motor units to your muscle fibres so they can contract harder and handle heavier work load.

Smith Machine Bench Press Throw is a safe form of plyometrics because you are working through a fixed angle and catch pins are available for protection. Start out with a weight that is 30% of your 1RM or 1- Rep Max in the Bench Press.

Recommended Volume – 2 sets x 5 reps

3. Reverse Grip Bench Press

MRI or Magnetic Resonance Imaging has shown that the Reverse Grip Bench Press activates the upper chest muscles 30% more than the traditional Incline Barbell Press. It also hits the front heads of the shoulders and greatly involves the triceps. Always have a spotter when doing this exercise.

Position your head with the eyes directly under the bar. Use a weight that is 60% of your 1RM in the Bench Press.

Recommended Volume – 6 sets x 6 reps

4. Guillotine Press

The Guillotine Press is sometimes referred to as Neck Press because it requires you to bring the barbell to your neck. This exercise also targets the upper chest and front shoulders. The stretch can be quite extreme; so your range of motion can be limited by your shoulders’ degree of flexibility.

Start out light by using a weight that is 30% to 40% of your 1RM in the Bench Press. Bring the weight down in a highly controlled manner; 4 to 8 seconds on the descent.

Recommended Volume – 2 sets x 10 reps

5. Incline Cable Fly

The advantage of cables is that it provides resistance and requires more stability throughout the exercise. With the Incline Cable Fly, you can safely adjust the angle of the exercise to hit different areas of your upper chest.

Set the incline bench at an angle of 20 to 30 degrees if you want to involve the upper chest more. A 45 degree angle brings in more shoulder involvement and reduces the amount of weight you can carry.

Recommended Volume – 2 sets x 15 reps

6. Svend Press

Svend Press is an excellent finisher because of the powerful contraction it places on the chest muscles. When you forcefully contract a muscle, it helps stretch out the tough fascia tissue. Stretching the fascia tissue helps improve flexibility and increases blood flow for faster recovery. Right after Svend Press would be the best time to do static stretches that are specific to the chest area.

Recommended Volume – 2 sets x 10 reps

You can perform these chest exercises as they are arranged in your chest workout rotation. Train your chest with triceps once a week; increase the weight in the Reverse Grip Bench Press and Guillotine Press by 2 to 5 kilos every 2 weeks.

Run this program for 6 to 8 weeks before going back to the traditional exercises.

5 Proven Exercises For Building Stubborn Calves

Calf Exercises For Muscle Building

Along with forearms, calves are one of the most difficult body parts to develop. It is a very dense muscle; calves respond better to higher rep ranges, precise execution and multiple training sessions.

While some are genetically predisposed to having big calves, you can build what your parents have given you with consistency and dedication.

Here are 5 proven exercises for building stubborn calves:

1. Barbell Calf Raise

The straight leg position of standing calf exercises such as Barbell Calf Raise places more emphasis on the gastrocnemius muscle. This is the rounded muscle that is located on the outside back of the calf.

Barbell Calf Raise is effective for building the gastrocnemius and gives it the distinctive heart- shaped look of well developed calves. If you are using a Smith Machine or a Power Rack to do Barbell Calf Raise, position a 3cm block under the balls of your feet for a better heel stretch.

Recommended Volume – 3 sets x 15 to 20 reps

2. Calf Press

Calf Press is another excellent exercise for targeting the large gastrocnemius muscle. You can do this on any type of Leg Press machine.

An effective technique to use when doing Calf Press is maintaining the stretched position of the calf at the bottom and the contracted position at the top for a count of 5.

Another proven technique you can use from time to time is to vary feet position after every set. Do 5 reps with your feet angled out, 5 reps with feet positioned straight and 5 reps with your feet angled out. That is 1 set.

Recommended Volume – 3 sets x 15 to 20 reps

3. Seated Calf Raise

In contrast, bent leg calf exercises target the soleus muscle of the calf. The soleus is the muscle underneath the gastrocnemius and runs along its entire length down to the Achilles tendon.

Training the soleus helps push out the gastrocnemius muscle. This gives your calves more roundness and fullness. With Seated Calf Raise Keep your knees at a 90 degree angle. Make sure you get a deep, controlled stretch at the bottom and a strong contraction at the top.

Recommended Volume – 3 sets x 10 to 15 reps

4. Single Leg Calf Raise

Single Leg Calf Raise is a great way to finish off your calf workout. Unilateral exercises allow you to have more focus on working the muscle. As a bodyweight exercise, you should be able to hit higher rep ranges in perfect form. An effective technique would be Every Minute On The Minute or EMOTM.

With this technique, you will work each calf for one minute. After you’ve finished with one calf, work the other calf for another minute without any rest in between. Do not rush through your reps. Always focus on getting a stretch and a contraction.

Recommended Volume – 3 sets x 1 minute per calf

5. Farmers Walk

Walking is a good exercise for building calves. Farmers Walk makes it even better. Simply grab pair of heavy dumbbells and walk a given distance. The key to Farmers Walk is to keep your core tight and maintain a strong back position. Use a weight that is equivalent to 50% of your bodyweight. If you weigh 80 kilos, grab a pair of 20kg dumbbells or barbell plates.

Recommended Volume – 3 sets x 30m

Since the calf is an endurance muscle, you can train it multiple times per week. Start out with 2 workouts every week. After 2 weeks, increase the frequency to 3 workouts every week.

You don’t have to do all the exercises in 1 workout. You can break it down as follows:

Calf Workout 1:
• Standing Calf Raise
• Seated Calf Raise
• Single Calf Raise

Calf Workout 2:
• Calf Press
• Seated Calf Raise
• Farmer’s Walk

What is important is that you should always have at least 1 standing exercise and 1 seated exercise in your rotation.

Finally, don’t forget to stretch the calves at the end of a calf exercises session to increase blood flow, prevent cramps and to start the recovery process.

Top 6 Machines For Building Legs

Machine Exercises For Legs

The free weight Barbell Squat has long been revered as the best exercise for building legs. It utilises the largest muscle groups from the legs, abs, back, shoulders and its range of motion will make you work hard.

But as great as Squats are, it’s not the only exercise you can do for building legs. In fact, there are machines that can get the job done.

Machines have been vilified as the “easy way out” of squatting. Because machines make you work in a fixed pathway and reduce the need to stabilise, many believe they do not build your legs like the free weight Squat.

But with the right selection of exercises and a good program, you can build your thighs, hamstrings, glutes and calves using machines.

Here are the top 6 machine for building legs

1. Smith Machine – The Smith Machine allows you to vary the angle of your Squat to hit different areas of your legs. You can also go heavy without worrying about getting pinned because of the availability of safety hooks. You can use the Smith Machine for Smith Machine Squats, Smith Machine Deadlift and Standing Calf Raises to work the hamstrings and calves respectively.

2. Leg Press – Although the range of motion is limited, you can target different areas of your legs by changing the position of your feet and the angle of the seatback.

3. Machine Hack Squat – This machine is great for building the front lower part of your thighs. Switch it to a Reverse Hack Squat and hit your hamstrings and glutes.

4. Leg Extension – Give each rep a 2-second pause at the top for an intense contraction. Leg Extension is best used as a warm up or as a workout finisher.

5. Seated Leg Curl – Similar to Leg Extension, add a 2-second pause at the finished curl position to generate a tight contraction. This exercise hits the inner muscle of the hamstring.

6. Lying Leg Curl – Round out your leg biceps work with the lying leg curl machine which targets the outer muscle of the hamstrings.

Sample Leg Building Program Using Machines

Here are 2 programs you can use to build your legs with machines. Program A is a traditional straight set routine while Program B applies the principles of High Intensity Training (HIT).

Program A – Straight Sets; use a weight that is 65% to 75% of your 1-Rep Max or 1RM. Your rest periods are 2 minutes between sets and exercises.

1. Smith Machine Squat -  5 sets x 10 reps
2. Leg Press – 4 sets x 15 – 20 reps
3. Reverse Hack Squat – 3 sets x 10 reps
4. Seated Leg Curl – 3 sets x 15 reps
5. Smith Machine Calf Raise – 3 sets x 20 reps

Program B – HIT; use a weight that is 80% to 85% of your 1RM and make sure you have a spotter nearby to assist you with forced reps and drop sets. You can rest up to 2 minutes between exercises.

1. Leg Extension – 1 set x 8 reps; add 2 forced reps
2. Leg Press – 1 set x 12 reps; add 4 forced reps plus 2 drop sets by reducing the weight by 20% per set and performing AMRAP (As Many Reps As Possible)
3. Lying Leg Curl – 1 set x 8 reps; add 2 forced reps
4. Smith Machine Calf Raise – 1 set x 20 reps

Make sure to warm up properly by doing 10 minutes of dynamic stretching. Pyramid up slowly in weight until you get to your working sets.

After your workout, do 10 minutes of static stretching to start the recovery process.

6 Effective Cable Exercises For Shoulders

Cable Exercises For Shoulders

Other than abdominals, men and women give shoulders more focus and effort in the gym. You can’t hide a good set of shoulders. Clothes hang well on them and they give you a strong, athletic and fit look.

But shoulders are a tricky body part to develop. First of all, it’s a ball and socket joint which makes it very unstable. Second, the rotator cuff which helps the shoulder perform linear and rotational movements is supported by 4 small muscles. Most of the injuries in the shoulder complex occur in the rotator cuff.

If you go heavy on free weight overhead presses and lateral raises all the time, you will wear out the muscles, joints and ligaments that support the shoulders. An injury to the shoulders will affect your performance in almost all exercises.

A safer alternative to free weights are cable exercises because you also have to perform each rep in good form to get maximum benefit from cables. Thus, with cable exercises there is no need to go heavy.

With cables, you also get constant tension on the muscle on both the negative and positive parts of the exercise. This results in good overall shoulder development.

Here are the 6 most effective cable exercises for shoulders:

1. Straight Arm Pulldown – This exercise functions more as a warm up for the rotator cuff area. It targets the teres major, infraspinatus, subscapularis and supraspinatus muscles which form the rotator cuff.

2. Cable Shoulder Press – If you want to add size and shape to your shoulders, this is the best exercise to do. According to research, the standing version hits all 3 heads of the shoulders.

3. Cable Front Raise – The anterior head of the shoulders are used in many overhead pressing and chest exercises. This exercise helps strengthen the front part of your shoulders.

4. High Cable Rear Delt Fly – This exercise allows you to isolate the posterior head of the shoulder which is very hard to develop.

5. Cable Lateral Raise – In order to get the “capped look”, cable lateral raises are the way to go. Turn the pinky up at the top of the exercise to shift more emphasis on the lateral or side head of the shoulder.

6. Cable Rear Delt Row – This exercise also strengthens the rotator cuff area aside from developing the posterior head of the shoulders.

Sample Shoulder Workout Using Cable Exercises

A good, thorough warm up is very important before training shoulders. Start out by doing small arm circles to the side; 30 reps forward and 30 reps backward.

Then do small circles with both arms extended forward at a distance that approximates the width of your grip in the Bench Press. Again, perform 30 sets clockwise and 30 reps counter-clockwise. Repeat the same dynamic stretches but with a 1.1kg dumbbell in each hand.

This cable-based shoulder workout is split into “A” and “B” programs which you alternate every week:

Program A:

• Straight Arm Pulldown – 2 sets x 20 reps
• Cable Shoulder Press (standing) – 4 sets x 10 reps
• High Cable Rear Delt Fly – 3 sets x 10 reps
• Cable Lateral Raises – 3 sets x 10 reps

Program B:

• Straight Arm Pulldown – 2 sets x 20 reps
• Cable Rear Delt Row – 3 sets x 10 reps
• Cable Front Raise – 3 sets x 10 reps
• Cable Shoulder Press (seated) – 4 sets x 10 reps

Keep your rest periods to no more than 1 minute between sets and 2 minutes between exercises. At the end of the workout, do 10 minutes of static stretching.

How To Reduce The Risk Of Injury To Your Shoulders

One of the best ways to protect your shoulders from injury is to perform a Dead Hang after your static stretches.

To do a Dead Hang, simply take a wide overhand grip on a pull up bar and hang  down with your feet off the ground. Maintain the position for 30 seconds.

The Dead Hang not only stretches the muscle fibers and tendons but it also improves blood circulation in the shoulder area for faster recovery.

6 Best Traps Exercises For Muscle Building

Best Exercises For Traps

The trapezius or traps are the muscles located at the top of your shoulders. They may look small but the traps actually extend to the upper and middle sections of your back.

The functions of the traps include rotating your shoulder blades and providing range of motion for your head and neck. If you tend to have nagging pain around your neck and shoulder area it could be due to lack of circulation or movement in the trapezius area.

Physically well-developed traps will add thickness to your upper back and shoulders. If you want good examples of complete trap development, take a look at the physiques of gymnasts, sprinters, pole vaulters and Olympic weightlifters.

6 Best Traps Exercises

The traps are involved in many exercises such as rows, pulldowns, lateral raises and others that require the shoulder blades to rotate or move in an up and down motion.

But if you want to hit the traps directly, here are the best 6 traps exercises you can do:

1. Deadlift – Utilises every muscle in your body which enables you to handle the most weight. The traps are engaged all throughout the exercise.

2. Power Clean – An explosive, multi-joint exercise that not only builds the traps but also develops agility, speed and power.

3. Barbell Shrugs – It’s short range of motion makes it a great exercise for overloading the traps for more size and strength.

4. Behind The Back Shrugs – Excellent for building the traps and rear shoulders but because it places pressure on the rotator cuff, you should not go heavy on this exercise.

5. Dumbbell Shrugs – This version of the shrug allows fuller range of motion and works better with high reps.

6. Kettlebell Upright Row – The kettlebell is a safer version of the upright row than a barbell because it provides a more natural feel and range of motion.

When To Train Traps

If you traps are weak of lagging, you should train them twice a week. You can train traps with your back or shoulders.

Here’s a sample workout schedule you can follow:

Monday – Chest, Triceps
Tuesday – rest
Wednesday – Back, Traps, Biceps
Thursday – Rest
Friday – Legs
Saturday – Shoulders, Traps

A good approach would be to split your trap training to “A” and “B” workouts:

Workout “A” – Wednesday with Back
• Deadlift – 85% of 1RM – 5 sets x 5 reps
• Barbell Shrugs – Same weight as Deadlift – 1 set x 10 reps
• Behind The Back Shrugs – Reduce weight by 20% - 1 set x 10 reps

Workout “B” – Saturday before training shoulders
• Power Clean – 70% of 1RM – 3 sets x 5 reps
• Dumbbell Shrugs – 3 sets x 10 reps
• Kettlebell Upright Rows – 2 sets x 10 reps

Training traps before shoulders warms up your rotator cuff for the workload ahead. It is an effective way to protect the shoulders from injury.

If you are satisfied with your trap development and just want to maintain strength, you should train them once a week with back:

Monday – Legs
Tuesday – rest
Wednesday – Chest, Triceps
Thursday – rest
Friday – Back, Traps
Saturday – Shoulders, Biceps

Here is a good maintenance workout for your traps:

• Barbell Shrug – 90% of Deadlift 1RM – 3 sets x 5 reps
• Dumbbell Shrugs – 3 sets x 10 reps

Set up your Barbell Shrugs at a Power Rack with the pins at knee level. Use a lifting belt and a pair of straps whenever you go above 85% of your Deadlift 1RM.

The lifting belt will give your abs a hard surface to push against and stabilises your lower back. Straps will secure your grip so you can focus more on your traps than worry about your forearms giving out.