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My traps
- Thread starter MacKat
- Start date
There are several exercises that r directed to the traps. Lately all I do is one exercise (barbell shrugs) with HEAVY ASS weight and accompanied by mass sets and reps. I do this cause there isnt a lot of exercises that wrk them well IMO, so 10 sets of heavy shrugs usually puts growth on me. Yea, wrkin them like this is tuff, but when i start worring bout wether things r tuff or not I check between my legs and c what there LMAO
+1 on that ozz. i have done this on the smith macine before. Easier on the back as welli have found barbell shrugs very good, heavy as you can go, 8-10 sets. I find my grip goes before my traps unfortunately, have to get some wrist straps!
the best trap exercise for me is machine shrugs, the one i use in my gym is actually a bench press machine, i just move the bench, grab the handles and shrug like is no ones business
needtogetaas
New member
dead lifts!!!!!!!!!!!!
Investigate with variations of shrugs till you find your favourite - barbell, dumbell, machine, behind the back, rippetoe shrugs, trap bar shrugs, one arm cable shrug etc
if you have the patience to learn the olympic lifts then they will help with overall yoke size/strength. Snatch, hang snatch, power clean, hang power clean and high pulls are probably your best bet,
of course if you don't deadlift much or you are very weak on the deadlift then doing it more or going heavier or improving your deadlift will put more size on the traps than any shrug.
if you have the patience to learn the olympic lifts then they will help with overall yoke size/strength. Snatch, hang snatch, power clean, hang power clean and high pulls are probably your best bet,
of course if you don't deadlift much or you are very weak on the deadlift then doing it more or going heavier or improving your deadlift will put more size on the traps than any shrug.
oso0960
New member
Definitely deadlifts. Check out power shrugs too, they've been called the "best" shrugging exercise for their ability to pack on noticeable mass within weeks:
http://www.elitefitness.com/forum/w...madcow2-thanx-so-here-k-up-now-375215-32.html
Post #319
http://www.elitefitness.com/forum/w...madcow2-thanx-so-here-k-up-now-375215-32.html
Post #319
Those power shrugs are what I meant when I said rippetoe shrugs although I did them from a rack set at mid thigh re-setting the bar after each rep...
oso0960
New member
Oh haha I didn't know what a Rippetoe shrug was.
needtogetaas
New member
I came back to this thread because i saw you post and i wanted to make sure you posted (dead lifts) like i thought you would
brandonp005
New member
Heavy ass deadlifts and barbell shrugs work for me!
+1
Also I never do trap work and mine arent too bad. I just do heavy DL's, Pendlay rows and the side raises a little bent over.
lol i agree. I think with deads and rows you dont need shrugs. I would do something else like cleans, that work on explosiveness and traps at the same time.
bblazer
Banned
I came back to this thread because i saw you post and i wanted to make sure you posted (dead lifts) like i thought you would
You know me all so well.
The way I look at it, you need a big yoke to support a big bar on your back. So you have to do lots of heavy deads so you can do lots of heavy squats.
B-
"Yoke Rule #2 – Deadlift
If you were to put me on a deserted island and allowed me to do one exercise, I would pick the deadlift. Also, since I suck at the deadlift no one would see how bad I was at it. No other lift works more muscles than the deadlift. The irony is that few people do this lift and when they do, it’s “for reps” or for “form work” so they don‘t hurt their back. These terms are code for “pussy”. Yes, I did just say that, but let’s be honest and call a spade a spade. So you must pull and you must pull heavy."
lol
bblazer
Banned
Did you click the link?
And please deign a program for me. I'm trying to really bring up my intercostals. Thanks.
bblazer
Banned
I have that link memorized.
And here I thought that you were working mostly on your obliques and the outside head of your calves.
Fuck.
Right when I was finished putting together the ultimate workout for you, you go and change everything.
B-
Would you include some direct soleus work too please? I'm trying to really bring out the outside of my calves by summer. This is the year I will actually wear shorts instead of long pants to the beach.
Tblock1
New member
garryb
New member
i like:
standing barbel shrugs in front till failure
smith machine shrugs from behind till failure
seated dumbell shrugs till failure
i also do a seated row, but its not a complete row . it workd the lower portion of the traps and rhomboids. with arms locked strait you bring your shoulders backwards and hold for a sec or two. also hits some of the rear delt but mainly traps an rom's
standing barbel shrugs in front till failure
smith machine shrugs from behind till failure
seated dumbell shrugs till failure
i also do a seated row, but its not a complete row . it workd the lower portion of the traps and rhomboids. with arms locked strait you bring your shoulders backwards and hold for a sec or two. also hits some of the rear delt but mainly traps an rom's
Deadlifts
Heavy barbell shrugs
heavy dumbell shrugs
Heavy barbell shrugs
heavy dumbell shrugs
