Where to add Rear Delts and Traps

[AdrianAve]

Hey Guys,

I'm having trouble finding the best spot for my rear delt and trap exercises.
First of all, is it necessary to do isolation exercises for them if i deadlift twice a week? (Also 2 rowing movements and lat pulldown/pullup)

I currently have a split of 3.

Chest/Triceps
Back/Biceps
Shoulders/Legs

At the moment i do butterfly reverse on my back day because the rear delts are quite active when working out back.
The day after, i do shoulders and finish off with shrugs for my traps.

My problem:

I also use my traps on my back day and then hit them directly and hard the next day. Is this a problem?
What do you think..

[ChristheNatural]

I recommend you train your front and side delts w/ your chest and triceps. I suggest you train your upper traps and rear delts w/ your back and biceps. I also recommend you train your lower back w/ your legs, considering it is heavily involved in squats and stiff-legged deadlifts.
Day 1- Quads, Hamstrings, Calves, and Abs (including glutes, lower back, adductors, and abductors) (Leg Day- the lower-body kick/crunch muscles)
Day 2- Chest, Delts(front and side), and Triceps (Push Day- the upper-body push muscles)
Day 3- Back(Lats+Midback), Upper Traps, Rear Delts, Biceps, and Forearms (Pull Day- the upper-body pull muscles)

[mikegilbert1986]

You can put the two either back/shoulders day. The split im doing now i hit rears with shoulders and traps with back.

[Clintw1976]

I put them on back and biceps day which is also my PULL day. They get hit pretty hard when rowing anyway.

[Krugg]

Hey Guys,

I'm having trouble finding the best spot for my rear delt and trap exercises.
First of all, is it necessary to do isolation exercises for them if i deadlift twice a week? (Also 2 rowing movements and lat pulldown/pullup)

I currently have a split of 3.

Chest/Triceps
Back/Biceps
Shoulders/Legs

At the moment i do butterfly reverse on my back day because the rear delts are quite active when working out back.
The day after, i do shoulders and finish off with shrugs for my traps.

My problem:

I also use my traps on my back day and then hit them directly and hard the next day. Is this a problem?
What do you think..

Not really @ traps.

And nobody cares where you put any exercise. There's no "best spot".

[Clintw1976]

Not really @ traps.

And nobody cares where you put any exercise. There's no "best spot".

Nice help there! Some people care.

[Krugg]

Nice help there! Some people care.

You misunderstood what I meant by "nobody cares".

[ODoyle99]

Put a few sets of rear delt flyes whenever you want--with back or with shoulders.
My thoughts on isolating traps is it's unnecessary. I've never isolated traps and they grow with all the indirect work. Also, my friend really wanted to isolate traps but I wouldn't let him and made him deadlift and OHP heavy and they're growing just as much as he wanted.

[AdrianAve]

Thanks for all the replies guys!

I recommend you train your front and side delts w/ your chest and triceps. I suggest you train your upper traps and rear delts w/ your back and biceps. I also recommend you train your lower back w/ your legs, considering it is heavily involved in squats and stiff-legged deadlifts.
Day 1- Quads, Hamstrings, Calves, and Abs (including glutes, lower back, adductors, and abductors) (Leg Day- the lower-body kick/crunch muscles)
Day 2- Chest, Delts(front and side), and Triceps (Push Day- the upper-body push muscles)
Day 3- Back(Lats+Midback), Upper Traps, Rear Delts, Biceps, and Forearms (Pull Day- the upper-body pull muscles)

i think i wouldn't be able to hit my delts properly after doing chest. I'm pretty exhausted and struggling to even finish off my triceps.

I put them on back and biceps day which is also my PULL day. They get hit pretty hard when rowing anyway.

Both? rear delts and traps? My Back day is already pretty long, don't think there's room for another 2 exercises :/

Not really @ traps.

And nobody cares where you put any exercise. There's no "best spot".

yeah, thanks bro

Put a few sets of rear delt flyes whenever you want--with back or with shoulders.
My thoughts on isolating traps is it's unnecessary. I've never isolated traps and they grow with all the indirect work. Also, my friend really wanted to isolate traps but I wouldn't let him and made him deadlift and OHP heavy and they're growing just as much as he wanted.

my buddy also never isolated them but is deadlifting heavy as f. twice a week and they are growing quite nicely...

[ODoyle99]

my buddy also never isolated them but is deadlifting heavy as f. twice a week and they are growing quite nicely...

Exactly, they'll grow just fine without isolation. Deadlift and overhead press heavy and you're golden. If you still want to isolate them, do 1-2 sets of shrugs after you deadlift. But it's unnecessary

[ThickAsABrick]

I train them both with shoulders. You could also do them with back. Either one is ok.

As for the shrugs are unnecessary advice, don't agree at all. Some people have sloping shoulders and their traps pop more. Maybe those people don't need shrugs. Those with naturally wider shoulders certainly need shrugs to get them to stand out. The advice to not shrug is akin to avoiding curls for biceps. It's bad advice for most. Not doing rear delt work is also a poor idea (both for injury prevention and for shoulder shape), unless maybe we are talking about complete beginners. Remember that to keep growing, muscles will need more stimulation over time, not less.

[SuffolkPunch]

Shrugs are a lifesaver for me - neck pain caused by benching / overhead pressing magically went away when I started doing them. If you don't think you need them for aesthetic reasons, do them for long term shoulder health.