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Official: Building MASSIVE Traps
- Thread starter MonStar1023
- Start date
MonStar1023
New member
Yeah I definitely agree that traps TOO big can fuck up ones physique.. but I'd rather mine be too BIG than too SMALL!!
monstar
monstar man i have pretty decent traps but i have no shoulders at all when i get a pic i will post but my trap exercise consists of this:
i start off with shrugs on the smith machine i do heavy weight with wrist straps like 1 set of 315 shrug it up and hold for like 3 sec. for 15 reps then the second set i will go up to about 365 and do a set of 10-12 the same way all depends on how i feel that day then i will drop down to 225 and do 3 sets till failure wide grip that really pumps them up good. i do this like twice a week and maybe once a week i will superset with upright rows with moderate weight so i can do 8-10 reps.
this pretty much works for me if i could just get the side of my delts to grow to get that round look i would be happy and like i said when i get a pic i will post.
monstar man i have pretty decent traps but i have no shoulders at all when i get a pic i will post but my trap exercise consists of this:i start off with shrugs on the smith machine i do heavy weight with wrist straps like 1 set of 315 shrug it up and hold for like 3 sec. for 15 reps then the second set i will go up to about 365 and do a set of 10-12 the same way all depends on how i feel that day then i will drop down to 225 and do 3 sets till failure wide grip that really pumps them up good. i do this like twice a week and maybe once a week i will superset with upright rows with moderate weight so i can do 8-10 reps.
this pretty much works for me if i could just get the side of my delts to grow to get that round look i would be happy and like i said when i get a pic i will post.
MonStar1023
New member
Yeah bro your side-delts and your traps really do have to be in unison for your symmetry to look perfect.
MonStar1023
New member
Totally killed my traps yesterday with 10 sets of db shrugs!!!
KILLER SORENESS today!!
KILLER SORENESS today!!
MonStar1023
New member
I did 10 sets of 10 and I alternated the db position every other set. The first set I would keep my dumbbells to the sides and the next set I would lean forward to really hit my middle traps more.
Then I finished with 3-4 sets of high-rep barbell shrugs. Definitely exausted my traps all the way!! To burn out my middle traps I did lightweight seated bentover db laterals and flamed my lower and middle traps.
Then I finished with 3-4 sets of high-rep barbell shrugs. Definitely exausted my traps all the way!! To burn out my middle traps I did lightweight seated bentover db laterals and flamed my lower and middle traps.
MonStar1023
New member
I am hoping to be Goldberg soon! You cant really tell in the pic I posted because I am flexing my traps but I naturally have very wide shoulders. It really hinders my traps development when it comes to symmetry. When I am not flexing my traps it almost looks like theyre itsy bitsy.
MonStar1023
New member
Belial-
What is overtraining may not be for many others.. high-volume is what works for me bro its cool if it doesnt work for you its all good. Do me a favor and please try not to criticize what works for me if it doesnt work for you.. tons of volume has always been great for growth.
What is overtraining may not be for many others.. high-volume is what works for me bro its cool if it doesnt work for you its all good. Do me a favor and please try not to criticize what works for me if it doesnt work for you.. tons of volume has always been great for growth.
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