Shrugging away at traps little results

[the_alcatraz]

Two things have helped take my almost non-existant traps to monsterous:

- Deadlifts
- high-rep shrugs (20-25 reps)

 

[rms13]

High rep shrugs are good too ( along with deadlift and power cleans). Jim Wendler did an article about building a big yoke recently and he recomended grabbing the heaviest kettlebells you can and doing 100 reps. For me that is 35 pounders at my gym and even though I can shrug 120 lb dumbells, I do get much more of a burn doing 100 reps of the 35 lb kettlebells

 

[muscleaddiction]

Shrugs, dedz, upright rows, and power cleans...that is what helped mine grow...static holds and squeeze the shit out of them during the movements, they will respond!

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[burnthiscorpse]

Two things have helped take my almost non-existant traps to monsterous:

- Deadlifts
- high-rep shrugs (20-25 reps)

FUCKING BINGO!!!!! ^^^^^^^^ Give this man a shot of test!




Another thing to try is high rep shrugs on the smith machine. With a heavy weight but light enough to allow you to get a full and extremely deep concentrated rep. Then try close grip while slightly leaning forward and also wider than normal grip.
Hit those fuckers from all angles.
When you dealift dont lean back at the end like you see some guys do but at the top roll the shoulders back slightly and get a shrug in.

 

[snooch pounder]

FUCKING BINGO!!!!! ^^^^^^^^ Give this man a shot of test!




Another thing to try is high rep shrugs on the smith machine. With a heavy weight but light enough to allow you to get a full and extremely deep concentrated rep. Then try close grip while slightly leaning forward and also wider than normal grip.
Hit those fuckers from all angles.
When you dealift dont lean back at the end like you see some guys do but at the top roll the shoulders back slightly and get a shrug in.

Eewww...nice tips broski. Will try 'em. Thanks

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[91silvia]

FUCKING BINGO!!!!! ^^^^^^^^ Give this man a shot of test!




Another thing to try is high rep shrugs on the smith machine. With a heavy weight but light enough to allow you to get a full and extremely deep concentrated rep. Then try close grip while slightly leaning forward and also wider than normal grip.
Hit those fuckers from all angles.
When you dealift dont lean back at the end like you see some guys do but at the top roll the shoulders back slightly and get a shrug in.

If he doesnt take that shot i will.thanks guys i have been making progress,thanks to all the tips.deads,upright rows,free wieght shrugs have been making a difference...

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[FattyMcGillicutty]

Power cleans have made a huge difference in my traps

I started these this week. My damn traps HURT. I haven't had trap soreness in a year or so and power cleans messed my shit up. I'm adding this permanently.

 

[91silvia]

I started these this week. My damn traps HURT. I haven't had trap soreness in a year or so and power cleans messed my shit up. I'm adding this permanently.

havent tried them yet.but deads beat my traps up,very happy with the progress tho.im going to start working the power cleans into the work out......Buts deads very fucken happy with deads thanks again guys love the advice.

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[jeremyng25]

Helps me to shrug the weight up in a nice controlled movement...head forward a bit angled slightly downward and then holding and squeezing that peak contraction for a count or two. None of that jerky half assed form crap...make it burn bro.

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[Faststangxxx]

The number one thing that has helped me build monster traps in using moderate weight and holding the contraction at the top. Also try alternating shrugs. Pick up a moderate dumbell and pick up right shoulder as high as you can, hold three seconds, then repeat on each side. Try to get 12-15 reps each side. Trust me, they will burn!!!!