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Building Traps?
- Thread starter Lee
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Aussie Juga naught
New member
I dont know how strong you are but 90 pounds is nothing, you need to hit your traps with heavy barbell and dumbell shrugs...I usually do 5x5 with 260 on the bar, than the next week I will hit dumbell shrugs for 5x5 with about 100 pound dumbells. Standing upright rows are allso good...but remember Heavy is the key!
Aussie Juga naught
New member
O yea...Holding the rep at the peak is good!, and dont roll your shoulders.
bro only do shrugs after your traps are trashed.
heavy deadlifts are great.
i'll let u in on a little secret...heavy isn't always the key.
take 2 dumbells 5lbs each .... hold them straight out (like u're doing a side lateral raise) and hold it there for a minute (IF U CAN) then wait 30 seconds... do it again....then wait 30 seconds after that...then do it again..and again and again... then do heavy deadlifts. then do heavy ass shrugs. Then do another set of the 5lb dumbells.
but to tell u the truth my traps grew awesomely with just that one exersize. do it every day to every other day...and u'll see your traps get huge...especially during a cycle.
BIG POPPA
heavy deadlifts are great.
i'll let u in on a little secret...heavy isn't always the key.
take 2 dumbells 5lbs each .... hold them straight out (like u're doing a side lateral raise) and hold it there for a minute (IF U CAN) then wait 30 seconds... do it again....then wait 30 seconds after that...then do it again..and again and again... then do heavy deadlifts. then do heavy ass shrugs. Then do another set of the 5lb dumbells.
but to tell u the truth my traps grew awesomely with just that one exersize. do it every day to every other day...and u'll see your traps get huge...especially during a cycle.
BIG POPPA
Legion Kreinak2
New member
I'm wit you...
gettinlarger
New member
Deads off the rack POUND my traps. Throw on some immense weight and enjoy.
Zander1983
New member
Try a snatch grip with those rack deadlifts. You'll hate me for suggesting it 
this is why i spend less and less time on this board because so many people try to disagree with everything. try it before u knock it....and if 5lbs is too pussy of a poundage for you..then go up to 8 or 10 but the exersize is used to concentrate on your traps and not using other muscles to lift it. it's like an isolation exersize for your traps. if don't like..then don't do it
SofaGeorge
New member
All ye youngsters listen to me:
Gold's Venice still crawls with the grand old men of the Golden Age of bodybuilding - the '60s and '70s.
One night I was hanging at the front desk with the old crowd that made their names during the Arnold Swarzenegger years. The subject came up of building traps. They all started talking about the "best" trap builder... and how nobody ever did it anymore - except the survivors of the old crowd.
They thought upright rows and shrugs were okay... but the trap builder that got the big vote was the standing calf machine.
No joke.
The guys showed me how they would get in it... and rather than work calves... they would use their traps only to raise the yoke. I tried it and it totally cooked my traps.
Now my trap routine is:
2 sets to failure (20-30 reps) raising the yoke with my traps in the standing calf machine
5 sets 5 upright rows
2 sets shrugs
The standing calf machine for traps is something I've only seen pros or ex-pros use. It works great.
Gold's Venice still crawls with the grand old men of the Golden Age of bodybuilding - the '60s and '70s.
One night I was hanging at the front desk with the old crowd that made their names during the Arnold Swarzenegger years. The subject came up of building traps. They all started talking about the "best" trap builder... and how nobody ever did it anymore - except the survivors of the old crowd.
They thought upright rows and shrugs were okay... but the trap builder that got the big vote was the standing calf machine.
No joke.
The guys showed me how they would get in it... and rather than work calves... they would use their traps only to raise the yoke. I tried it and it totally cooked my traps.
Now my trap routine is:
2 sets to failure (20-30 reps) raising the yoke with my traps in the standing calf machine
5 sets 5 upright rows
2 sets shrugs
The standing calf machine for traps is something I've only seen pros or ex-pros use. It works great.
ZGzaZ said:
i said every day (like i do your momma) to every other day... I see a lot of socially and genetically deprived people try to be the antagonist to get attention. dense muscle fibers need to be worked hard and often because they recover fast... when i first started this exersize i was concentrating only on my traps and just trying to maintain the other body parts. I would do it ed to eod.
i don't mind that people disagree with me but don't knock it until you try it.
u're dumb ass mofo and and i just took valuable time out of my life to sit here and explain to your dense skull the reasons for my response.
BIG POPPA
Thaibox
New member
Big poopa
Don't get offended and hostile because people are disagreeing with you. Your method simply makes no sense. Provide us with solid proof that your theory is plausible in the gym and you'd get a more respectable response. Being that it goes against several fundamental lifting basics, you have to expect some criticism eh?
SofaGeorge,
I've heard a few people rave about this for traps. An old school lifter at my gym that use to train with "the Myth" said that it was their main trap lift, and Sergio had some decent traps.
I wouldn't do them simply because the amount of weight you'd have to put on the thing would be more than I squat. When I squat, its easy to force the proper upward arch in my back, but with the calf machine it would be way too easy to arch my back forward or otherwise that would destroy me.
Don't get offended and hostile because people are disagreeing with you. Your method simply makes no sense. Provide us with solid proof that your theory is plausible in the gym and you'd get a more respectable response. Being that it goes against several fundamental lifting basics, you have to expect some criticism eh?
SofaGeorge,
I've heard a few people rave about this for traps. An old school lifter at my gym that use to train with "the Myth" said that it was their main trap lift, and Sergio had some decent traps.
I wouldn't do them simply because the amount of weight you'd have to put on the thing would be more than I squat. When I squat, its easy to force the proper upward arch in my back, but with the calf machine it would be way too easy to arch my back forward or otherwise that would destroy me.
Lee said:i do 90 pound dumbells. i dont do barbells, maybe i should try. im only 17 though so im really not very strong at all. thats why i work out.
thx for the info though.
I found the MAIN problem...you are 17 and haven't been training that long. Traps come with time...
Be patient...
B True
gettinlarger
New member
b fold the truth said:
Yep. What B said.
Lee
New member
sounds good to me. ive been bustin ass in the gym lately, i took a 3month break for school and work, which was a mistake. i would rather be poor and workout then have a job and get flabby. but ill get there with time, im impressed with how well im doing, and my friends are complimenting how good im startin to look, and that just drives me to work harder. so ill be there someday
bigbadmadmanD
New member
Calf Machine Shrugs are solid, takes grip completely out of play. I used to love the red marks id get on my shoulders, War Scars
DrBones
New member
I'm one of the lucky ones who have pretty good traps genetically...
The only things I can think of that I ever focused on to make mine grow were doing side laterals but lowering the weight completely with my traps kind of like what big poppa said... BUt I would never recommend doing them daily.... Again this is only a guess as Ive never done much direct trap work and I just started deadlifting back in July....
I have buddies who've been training for 5+ years who have shit for traps... Kind of like how my pecs suck... but you can work around it... keep hitting the weights hard and you will eventually get what you were looking for (by then you'll want more though.. lol)
Thanks
The only things I can think of that I ever focused on to make mine grow were doing side laterals but lowering the weight completely with my traps kind of like what big poppa said... BUt I would never recommend doing them daily.... Again this is only a guess as Ive never done much direct trap work and I just started deadlifting back in July....
I have buddies who've been training for 5+ years who have shit for traps... Kind of like how my pecs suck... but you can work around it... keep hitting the weights hard and you will eventually get what you were looking for (by then you'll want more though.. lol)
Thanks
ExtermiN8r
New member
Big Poppa... no.
RDLS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!head looking up at God.
sorry to say but power cleans will not cause hypertrophy in traps. unless you are doing hundreds of them a week for years and years.
rdls,upright ows, shoulder press, will kill your traps to hold lockout overhead after they are pre exhausted.(dumbell) then heavy mofo shrugs(try 20 reppers)
sorry to say but power cleans will not cause hypertrophy in traps. unless you are doing hundreds of them a week for years and years.
rdls,upright ows, shoulder press, will kill your traps to hold lockout overhead after they are pre exhausted.(dumbell) then heavy mofo shrugs(try 20 reppers)
damn this thread is still going?
hahaha...geez i really thought it would spread like wildfire because it helped my traps explode...i thought everyone would try it and but i guess not.
if Arnold said to do it..i'm sure half of u would run and do it ...hahaha sheep
he says drink a pitcher of beer after a workout and u see guys doing it. sheeeeeep
the everyday thing is IF...big IFFFFF you absolutely want your TRAPS to grow. you hit your traps hard...ed to eod or even skip two days.... it all depends on how you feel... BUT when you lift all of your other bodyparts u do it just to MAINTAIN. you seee?? and if you're juicing those body parts will grow anyway even if you are training at a maintanance level but your traps will grow much much bigger.
u may not agree w/ it but like i said... it worked for me ... and yes heavy deadlifts work also.
hahaha...geez i really thought it would spread like wildfire because it helped my traps explode...i thought everyone would try it and but i guess not.
if Arnold said to do it..i'm sure half of u would run and do it ...hahaha sheep
he says drink a pitcher of beer after a workout and u see guys doing it. sheeeeeep
the everyday thing is IF...big IFFFFF you absolutely want your TRAPS to grow. you hit your traps hard...ed to eod or even skip two days.... it all depends on how you feel... BUT when you lift all of your other bodyparts u do it just to MAINTAIN. you seee?? and if you're juicing those body parts will grow anyway even if you are training at a maintanance level but your traps will grow much much bigger.
u may not agree w/ it but like i said... it worked for me ... and yes heavy deadlifts work also.
