Clayton South - The Ultimate Mass Building Workout

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Clayton South is part of the elite Bodybuilding.com writers! Clayton has an associates degree and is working on a masters! Learn from the amatuer bodybuilder and how to build your body up with the ultimate mass building workout!

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[D&G]

Traps Sets & Reps
D. Bell Shrugs 1x12-15*, 1x 10*, 1x6
Behind Back B. Bell Shrugs 1x12*, 1x8, 1x8

* Denotes warm-up set


Why so many warm ups - if this is done after deadlifts surely 1 warm up would be plenty

[Clayton South]

Hi,

Regarding your questions....


The trapezius is a difficult muscle to work primarily due to its location on the body.

Its location on the body makes it very difficult to isolate, and to pump blood into. Warming up a muscle involves isolation and pumping blood into it. Warming up, if done properly, will prevent injury.

The reason why trapezius is difficult to work is because it can not be effectivley isolated on its own without the use of other muscles. With biceps, one utilizes the biceps to move the weight as well as the forearm, which is a lever. Its pretty easy to isolate the biceps on its own. The same can be said for triceps as well
as quads and hamstrings, etc.

With trapezius one must use indirect stimulation...this is reason 1 of why its neccessary to warm up with several sets...it simply takes longer to pump blood in the muscle.

With the 3rd set on the exercises mentioned, "Heavy" is not a subjective term...its an absolute. On the first two exercises for d.bell shrugs you may start of with a warmup set of 12-15 reps using 35lbs. Fair enough. Now on to set 2. For set 2 you might use 50lbs for 10 reps. so far so good. Now comes set 3.

Your traps will now be able to handle heavy weight effectivley...they will be warmed up and will be able to safley contract as required under heavy weight that is to come next. Because of the increased elasticity of a warmed up muscle, you will be less likley to suffer from injury, such as a tear or a pull.

For set 3 you are only doing 6 reps, so you may now use 80lbs or so. Because of the warmup sets, you will be able to safley handle this.

Fiber types is also another reason why several warmup sets are neccessary, but i wont get into that.

I hope this has sufficiently answered your questions.

- Clayton South

[D&G]

Yes it does thank you, I was thinking in terms of my own experience - I use only one or two sets for traps always to failure and never bother to use a warm-up (though always done after a back work- out) I have had excellent results from this and never had any injury issue though I must admit to neglecting my traps in the past. I find deadlifts alone provides a great stimulation for the traps which is why I was puzzled as to why you felt the need for multiple warm ups afterwards, as I say just from my experience I don't train others or watch anyone else train.

Welcome to the forums BTW I'm sure someone of your apparent knowledge would be most welcomed inthe exercise/workout program forums should you have time to post.

I just started your ultimate massing building workout this week. I wanted to ask you what I should do for abs as they are not listed. I have just been doing 4 x 25 incline situps and 1 x 25 on the leg raises every workout day. And are the warm up sets any different than the other sets? should you do them to failure? Are they just more reps than any other set and there's no difference other than the asterisk? Thanks - John

for your program, the dumbbells aren't heavy enough in my gym unless im doing 25 reps or more, should I just do that or stick with barbell

[Clayton South]

I'd find another gym if that is an option. If not, stick with the barbells.

-C.S.

[FREAKSHOW]

Yeah, I'm pretty much locked into this one for a year, so barbells will do, thanks

[Teflon]

I know this is old but I had to comment:

This routine is for ****ing pussies.

Thanks,

[ddilulo_06]

how long should I rest between sets?

is this program for beginners only cause ive been training for longer than 3 years and this program sounds like stuff i done at the start

[reflexions]

Clayton South is a member?????

Well what do you know...