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Give me a workout to kill my Traps
- Thread starter Jumper123
- Start date
I personally believe in brutalizing the traps (almost like the calves.)
Seated Shrugs 4 x 10
Upright Rows 4 x 10
(Close Grip)
Seated Mach Row 4 x 10
(With these I use a V-Grip and row with elbows out so that forearm and upper arm are parallel to the ground. I concentrate on getting a good squeeze all the way down the Traps.)
IMO this stimulates good size throughout the entire muscle.
Seated Shrugs 4 x 10
Upright Rows 4 x 10
(Close Grip)
Seated Mach Row 4 x 10
(With these I use a V-Grip and row with elbows out so that forearm and upper arm are parallel to the ground. I concentrate on getting a good squeeze all the way down the Traps.)
IMO this stimulates good size throughout the entire muscle.
Warmachine_01
New member
heavy power cleans. thats all you need
12 sets for trap????? no more than 3 sets is all ive ever done and they grow fine... load the bar up heavy and do the set then put it on the rack and grab the bar with flexed traps then stand up holding the flex... do the static hold and negative then rack and repeat... this is like rest/pause after the set for traps... do 3 sets with these at the end of them then see if that doesnt kill you if you really worked hard...
Lord_Suston
New member
To get some real thickj traps I do four sets of barbellshrugs all sets to failure working up in poundages in each set. example
225 x 30 all of these are my rough my failure point
315 x 15
365 x 8
405 x 4
then I do 2 sets of running the rack on dumbell shrugs dropping about 20lbs per hand on each part all the way down to 40lbs always work for me
225 x 30 all of these are my rough my failure point
315 x 15
365 x 8
405 x 4
then I do 2 sets of running the rack on dumbell shrugs dropping about 20lbs per hand on each part all the way down to 40lbs always work for me
H
HighIntensity
Guest
I have been told I have some of the nicest traps around...
heres how I got them...
Once a week go balls to the wall heavy (even with straps, fuck it your not building grip strength your building TRAPS) I would rep with 495 once a week.
Farmers Walks : at least twice a week I would do farmers walks with 110s for 3 sets.
Dumbell Shrugs: Once A week a would spend 10 mins attempting to lift the heaviest dumbless I could shrug, often 130's...the key is holding the shrug for 10 second rest pauses.
BB Rows after heavy shruging....
Hit your traps 4 times a week and watch em grow
heres how I got them...
Once a week go balls to the wall heavy (even with straps, fuck it your not building grip strength your building TRAPS) I would rep with 495 once a week.
Farmers Walks : at least twice a week I would do farmers walks with 110s for 3 sets.
Dumbell Shrugs: Once A week a would spend 10 mins attempting to lift the heaviest dumbless I could shrug, often 130's...the key is holding the shrug for 10 second rest pauses.
BB Rows after heavy shruging....
Hit your traps 4 times a week and watch em grow
KingOfPain
New member
I would suggest doing some GVT for them or any other lagging muscle group. Just to mix shit up....
10 sets of 10 reps of just one excercise and thats it. Go all out and get every last rep in there.... And go as heavy as you can for those reps. The pumps I get from GVT are like no other. And I have responded better to GVT than any other formula. If you do barbell shrugs this time around, then do dumbells or something else next time you work traps... but stick to one excercise per muscle group per day!
try this for a few weeks and I bet you will like it. It simplifies shit too, instead of "saving" energy for your next excercise you just make damn sure you burn it up and leave it all on that one thing. Helps with focus too. If you are working lets say chest/triceps... then do lets say flat dumbells for 10x10 and headbangers 10x10 and then be done with it. Next time do something different but use the same 10x10 formula and you will notice a difference... at least i did.
10 sets of 10 reps of just one excercise and thats it. Go all out and get every last rep in there.... And go as heavy as you can for those reps. The pumps I get from GVT are like no other. And I have responded better to GVT than any other formula. If you do barbell shrugs this time around, then do dumbells or something else next time you work traps... but stick to one excercise per muscle group per day!
try this for a few weeks and I bet you will like it. It simplifies shit too, instead of "saving" energy for your next excercise you just make damn sure you burn it up and leave it all on that one thing. Helps with focus too. If you are working lets say chest/triceps... then do lets say flat dumbells for 10x10 and headbangers 10x10 and then be done with it. Next time do something different but use the same 10x10 formula and you will notice a difference... at least i did.
I find that heavy dumbbell shrugs are a good basic exercise for traps.
I also find though that adding a very heavy set or two of shrugs following my deadlift routine is a good shock to the old traps.
If you have a Hammer deadlift station in your gym, try a few extra heavy sets of shrugs with this machine, provided you're well warmed up. You'll feel it the next day!
I tend to think overall that the people who have the best traps are those who don't neglect them. You don't need to find the perfect exercise, just train them heavy and don't leave them out of your routine for weeks at a time and you'll be fine.
I also find though that adding a very heavy set or two of shrugs following my deadlift routine is a good shock to the old traps.
If you have a Hammer deadlift station in your gym, try a few extra heavy sets of shrugs with this machine, provided you're well warmed up. You'll feel it the next day!
I tend to think overall that the people who have the best traps are those who don't neglect them. You don't need to find the perfect exercise, just train them heavy and don't leave them out of your routine for weeks at a time and you'll be fine.
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