So do you want a strong, thick back as well as traps that stand out?
I bet you do.
Otherwise you wouldn’t be one of the dedicated lifters out there that stumbled on this article.
If you do NOT want a bigger, stronger back and huge triceps then I am going to save you some time.
Exit this article right now, what we are about to discuss is only for the serious lifters out there willing to try this crazy workout routine.
I am Charlie one of the guy working here at BroScience.
As a natural lifter I’ve been able to build big traps.
It’s one of the first things people notice about my physique.
“Wow you have some crazy back and traps bro”
Do you want to know my secret?
I only train traps once a week.
I am going to give you my personal favorite back and trap workout that is going to make you grow.
Are you excited yet?
I challenge you guys to try this workout out.
Do it once
I guarantee you will like it so much you will do it again!
- Heavy Deadlifts with shrugs – Perform 5 heavy reps and shrug it 3 times when you have lifted the weight.
So you deadlift the weight up and shrug it for 3 times but it back down – do that for 5 reps and 5 sets.
So each set is 5 deadlifts and 15 shrugs.
Just remember to keep the form good on the deadlifts otherwise you risk injuring your back.
- Pullups: 3 sets till failure, if you can get your buddy to spot you(lift you up) in the last 5 reps & go slowly down.
So you will be performing as many reps as you can and when you cannot do more reps, get your buddy into lifting you up so you can perform the negative motion of the exercise for 5 extra reps.
- Dumbell back rows – Every variation/angle of this exercise will do fine. Keep the reps high 15-20 reps. You should be able to feel the burn in the last reps. Perform this exercise for 4 sets.
- Reverse flies in a machine – Do this for as many reps as you can for 4 sets. Try to aim for 10-12 reps
So there you have it.
Remember your workouts do not need to contain 8 different exercises, if you perform the best exercises available for intensity it should stimulate your back well enough.
This workout will also make your forearms grow like crazy trust me they will be exhausted after this workout.
Especially if you ditch the straps.
Heavy lifting like this will definitely boost your testosterone levels as well.
Win win right?
Seriously, testosterone is the hormone responsible for muscle growth.
Heavy lifting in compound exercises like squatting and deadlifts boosts natural testosterone production.
But the squat rack and deadlift station is always empty in my gym.
Kinda strange don’t you agree?
If your body is not already producing high levels of testosterone right now I would suggest you do something about it.
So how do I know if I have high testosterone levels?
- Are you gaining muscle fast?
- Do you have plenty of energy during workouts and throughout the day?
- Does your body stay muscular and it’s hard for you to get fat?
If your answer to all of these question is “yes”, then congratulations you probably have high testosterone levels.
On the other hand if your answer to these questions was “No”, you might have low testosterone levels.
You might want to do something about it to raise them.
I personally like supplements that boost testosterone naturally in the body.
These are called testosterone boosters and increase your natural testosterone production.
We’ve actually researched this a lot on BroScience and created a guide on the best testosterone boosting supplements on the market.
This guide is now available for free and you can access it here by clicking this link