Ive been doing weights for about 2 years now. and i focus on my upper back on average twice in 3 weeks.
I know its nowhere near enough the reason is because everytime i do the exercises the nxt day those muscles are tight, which i presume restricts blood flow and i have a slight headache for the nxt few days. And its always the traps which are tight..
The exercises i do for that session are
Dumbbell Arnold press
and bench row
Could someone offer any suggestions on why this might be happening. and im almost certain my technique is good