Traps....

[BodybuildingUniverse]

it is VERY hard to overtrain the traps. Hit em hard and as often as you like, they can take a beating.

 

[deathonthefield]

bfold hit in on the head, do farmers walks, also deadlifts
but the best for traps are olympic lifts such as the clean and snatch, show me an olympic lifter with small traps and ill eat my words. olympic lifts are where its at for huge traps and a strong ass back

 

[Realgains]

train traps once ot twice per week just like any other muscle

 

[thebigchief]

I agree with deathon...your traps wil grow well enough with compound lifts like that. Try some clean pulls from the floor. Still shrug every once in a while to keep em guessing - something that worked for me was to heavy barbell shrug then pick up the 100's and rep it out. I like doing about 4 sets like that

BigChief

 

[gettinlarger]

i was just shruggin 100s yesterday for the first time and today, my traps are feelin it. what an awesome feeling

 

[MadCow1]

I agree with deathon...your traps wil grow well enough with compound lifts like that. Try some clean pulls from the floor. Still shrug every once in a while to keep em guessing - something that worked for me was to heavy barbell shrug then pick up the 100's and rep it out. I like doing about 4 sets like that

BigChief

Concerning traps and olympic lifting there is really no substitute. I believe that standard shrugs are the cable-side lateral equivalent of the trap movements - they don't work well.

Heavy dead build traps as do dynamic pulling (cleans/snatches as well as associated pulls).

I find the best trap/explosion expercise is the top portion of the high pull executed from the hang position just above knee level. Generally called Power Shrugs. The first time I did them I knew that I would never use regular shrugs again and after seeing the results in my lifts and growth in my traps I laugh at the notion of standard shrugs.

 

[bignate73]

I find the best trap/explosion expercise is the top portion of the high pull executed from the hang position just above knee level. Generally called Power Shrugs. The first time I did them I knew that I would never use regular shrugs again and after seeing the results in my lifts and growth in my traps I laugh at the notion of standard shrugs.

a good variation of those would be with dbells too. dynamic on the concentric, with very slow eccentric. ouch the next day. you can use some pretty decent weight with dbells also. plus the shoulder stabilization and grip work is nice.

 

[beastboy]

I find the best trap/explosion expercise is the top portion of the high pull executed from the hang position just above knee level. Generally called Power Shrugs. The first time I did them I knew that I would never use regular shrugs again and after seeing the results in my lifts and growth in my traps I laugh at the notion of standard shrugs.

Any examples of this on the net??

 

[MadCow1]

Any examples of this on the net??

http://www.wsu.edu/athletics/strength/pwrclean.htm

It's an example of the Power Clean - just utilize steps 2 and 3. It helps to wear straps when high pulling or power shrugging.

Start just above the knee and accelerate the bar by straightening the body. Notice at the top of the motion the lifter is up on his toes and shrugs (head facing forward not up). If the weight was not present he would have jumped into the air. Really concentrate on bringing your shoulders/traps into your ears and complete the pull. Return the bar to starting position and execute reps.

Not the best pictorial but all I could find.

 

[Super Halo Man]

I hit my traps 1-2 times per week depending on what days shoulders land... However, I am thinking of increasing the amount of times per week, although they are pretty mean looking. Rear delts, lats, lower back, traps all have no problem growing on me.