My Traps Are Bleeding

[al420]

Well not really, but they hurt like hell. Did Jump Shrugs for the first time on Saturday and I am in some pretty decent pain. I had my wife mashing on them all day yesteday as I felt like they were contracted the entire day - painful as hell.

Anyway - thanks to Biggt for the suggestion. I had been doing Power Shrugs prior and they got nme sore - prior to them was doing traditional BB style trap work w/ some success but never this type soreness.

Just thought I would share. BTW my traps are HUGE!

 

[SgtSlaughter]

lol... I read the title and laughed...

Nice bro... hope they keep growin' for ya!

 

[BiggT]

Good to hear.....wait until 3 full wekks of jump shrugging, your shirts would fit funny without the gear, I can only imagine what you'll look like.

 

[bigboy77]

How do you perform a jump shrug? I am tired of trying to burn my traps out with my gyms 115 pounders (it takes about 20). Thanks for the info.

 

[Ilovetolift]

I also would like to know how to get them like yours Biggt.

 

[al420]

I also would like to know how to get them like yours Biggt.

http://www.exrx.net/WeightExercises/OlympicLifts/HangJumpShrug.html

 

[BiggT]

That is a jump shrug in the vid alright......that's all I do for traps other than heavy pulls and olympic lifts. I jump shrug about twice a month on average, sometime I train them every week in a 3 or 4 week spurt.

When I jump shrug though, I go in a cage or rack, I set the pins low, below knee level to ensure they don't hit and I can get low enough to incorporate the hips. I do them HEAVY, the untimate goal (not possible at first, but should be built to) is to rep with at least your deadlift max. The whole point is overload. Getting a full range of motion is of the ultimate importance, try to pull your traps above your ears, a pause at the top isn't important and it isn't even possible when using any weight that is worth yout trouble......Personally, I like 5's, and I will run the sets up (6 or 7) to up the TUT/total work....the lower reps allow me to use even more weight, and load is king.

 

[al420]

My traps still hurt from Saturday - FYI

 

[Ilovetolift]

LOL Biggt No way in heck will I be able to do reps with 405! maybe in 2 years lol. Wow! and those shrugs look insane.

 

[BiggT]

LOL Biggt No way in heck will I be able to do reps with 405! maybe in 2 years lol. Wow! and those shrugs look insane.

Don't start with 405, brother......with a 405 DL, you should be able to handle 315-ish on week one, just add a little every week, and before you know it 405x5 will be nothing.

By the 3rd week, I'll go out and guarantee noticeable results.