November 2003

The question-of-the-month for November comes from Rawal in India, a 25 year old whose goal is to gain mass.  He asks how to develop his traps and lower lats.  His question is:

Dear Mike: 

How can I develop my traps and lower lats? 

Dear Rawal: 

Thanks for submitting a great question.  Traps were always one of my favorite bodyparts to train. 

I have outlined below my three favorite exercises: 

Note: Choose one exercise per back workout. 

• Seated shrugs: 3 sets X 8-12 reps.
  You may do these with a barbell, on a machine, or with dumbbells.  Performing this exercise seated versus standing will take the lower body out of the exercise, thus putting more emphasis on the traps.  If you choose to perform this exercise standing up, be sure to stay flat-footed – do not go up on your toes.  

• Upright rows: 3 sets X 8-12 reps.
  Use a barbell or cable machine. 

• Standing calf machine shrugs: 3 sets X 8-12 reps.
  Position yourself under a standing calf machine with the pads resting on your shoulders.  While standing flat-footed, shrug your shoulders up and down.  Do not go up on your toes. 

General tips to keep in mind. 

• Keep arms straight when doing shrug movements.

• Get a full range of motion.  If you can’t, you are going too heavy.  Pace should be deliberate and rhythmic.

As for the lower lats, I previously addressed this subject in two prior Q&As, so check out May 2002 and April 2003.

Thanks again, Rawal, for the great question.  As always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

Do you have a training question for Mike?  If so, visit our Ask Mike section and submit your question.

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.