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Give me a trap workout that will give me results in three weeks.
- Thread starter curling
- Start date
some of the big benchers will kill their traps with sets/reps schemes. yeah, it's such a short range of motion, so stick with atleast 8 reps a set. if you don't like regular dealifts, try doing partials, which are said to be more beneficial to upper/mid back developement. when you do your shrugs, try and pull the bar as high as you can without bending your arms. start with 135 and work up. i bet the back of your skull will be sore ......curling said:
anotherbutters
New member
BiggT
New member
But, honestly, there really is no quick fix. Adding 200lbs to your deadlift over the course of a couple years will certainly grow you some traps. The olympic lifts are great, but if you don't know how to do them, jump shrugs are the better back builder. Don't do them slow, and do a FULL range of motion, shrug until you can't shrug anymore. People do get quick changes in the traps with these.....I said 5x5, you can do 4x8 or 4x10 or whatever.....keep sets and reps constant though and add weight each week.
I second Biggt with the power/jump shrugs. They work the best b/c they give you largest range of motion.
I have noticed that doing db static lateral holds (like for shoulders), doing these drop-setted, help to grow my traps, too.
But I would def start doing power shrugs, and cleans too.
I have noticed that doing db static lateral holds (like for shoulders), doing these drop-setted, help to grow my traps, too.
But I would def start doing power shrugs, and cleans too.
VascularitY
New member
range of motion is the most important part of training the Traps, make sure when you shrug your going as high up as you possibly can and down as far as u can....most people that have underdevelped traps usually have a shitty range of motion with the lift
IMO ....
Traps need a lot of weight to respond. I favor shrugs out of a rack at a heigth at the low point. Use straps and shrug high with a hold at the top.
4 sets of 12, twice a week.
Traps need a lot of weight to respond. I favor shrugs out of a rack at a heigth at the low point. Use straps and shrug high with a hold at the top.
4 sets of 12, twice a week.
As I'm sure you've noticed, there's really only a straightforward approach to this- heavy compound lifting. These exercises target not just traps, but back as well. It makes sense: if you want one muscle group to grow, you need to develop all the supporting groups and develop a synergy between the two. A well coordinated routine is called for, one that will blast the entire working system. Here's a link to one that may serve as a guideline to what you want to do:
Progressive Pulls
The cycle is for longer than 3 weeks but what can you do? I don't think it'll make much difference because you want to go as heavy as possible anyway. You could dothis 2x a week with alternate heavy and 'light' days.The only change I'd make is to put in those jump/power shrugs to target the traps as much as possible. Stiff leg or Romanian deadlifts you can just as easily do w/legs.
Even if you don't like the program, there's a lot of useful info in there about what you need to be thinking about- this guy's had more time to write things out than the rest of us.
Progressive Pulls
The cycle is for longer than 3 weeks but what can you do? I don't think it'll make much difference because you want to go as heavy as possible anyway. You could dothis 2x a week with alternate heavy and 'light' days.The only change I'd make is to put in those jump/power shrugs to target the traps as much as possible. Stiff leg or Romanian deadlifts you can just as easily do w/legs.
Even if you don't like the program, there's a lot of useful info in there about what you need to be thinking about- this guy's had more time to write things out than the rest of us.
kethnaab
New member
include rack pulls on a weekly basis. go heavy as hell on them. sets of 3-5, tops
include hanging cleans on a weekly basis. use as little leg drive and as much "shoulder shrug drive" as possible. Again, sets of 3-5
and then do power shrugs for higher repetitions, 12-15ish
if this doesn't blow your traps up, you might want to go to a doctor and see if you actually were born without traps.
include hanging cleans on a weekly basis. use as little leg drive and as much "shoulder shrug drive" as possible. Again, sets of 3-5
and then do power shrugs for higher repetitions, 12-15ish
if this doesn't blow your traps up, you might want to go to a doctor and see if you actually were born without traps.
