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Traps....
- Thread starter beastboy
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Heavy Weight Champ
New member
I do shruggs every 5 days and mine are pretty big, people say they actually dwarf the rest of my upper body. Upright rows and lateral raises work them a little also.
Lord_Suston
New member
Between Shrugs and deadlifts you shouldn't have to do any more. But if you really need more trpas then do them on Legs and shoulders and even on back. I hit them after Squats and Deads so much that I almost never have to more than two sets twice a week to see results, The only problem with traps is they are very strong, so I do sets of 20-25 with dumbells....
gettinlarger
New member
yeah bro, just do them like once-twice a week and work them heavy. they are enormously strong muscles, so they can lift a lot. along with shrugs and deads, try some T-bar rows. thats when you stick a barbell into a corner and stack the weight on the opposite end, and, well, row. i seem to feel it in my traps.
My traps seem to respond well to a more frequent volume than any other bodypart.I've used routines that hit my traps 3 times per week with good results.Also, look at the traps of olympic lifters at the collegiate and national levels.Most are very well developed.These lifter's routines are made up of 2-3 trap-involved exercises(cleans,snatches,pulls,shrugs) performed 3-4 times per week on average.
I always had really small traps until I started deadlifting really heavy. I deadlift heavy sets of 5, 1x per week, and do 3-5 sets of higher rep 8-10 shrugs afterwards. Training like this once a week has worked great for my traps, they've gone from pathetic to impressive.
i only do direct work on my once a week with shrugs at the end of my back day for 4 X 10, and they have definitely been one of my bodyparts to grow most quickly. i also get some indirect work with them on back day with deadlifts first in my routine, this is why i do my shrugs on back day b/c i did deadlifts and i feel doing them on back day i get a much better pump. i also get some indirect work with them on shoulder day with upright rows, though i dont think you should be doing them any more than 2 days a week in which you do direct work for your traps being the primary muscle worked. also though you said like abs, i hope your not doing abs 5 days a week, i dont think this is necessary either, but that is a whole diff debate haha.
I never work my traps, but they do get hit hard from all fom all of the events. Start doing heavy farmers walks...they will make them grow.
B True
B True
Phenotype X
New member
The trapezius muscle is a small muscle composed of other surrounding muscles which fill up the traps. Since these are all small they respond easiest (get sore easiest) and they heal pretty quickly, like that of the abs and calves.
it is VERY hard to overtrain the traps. Hit em hard and as often as you like, they can take a beating.
deathonthefield
New member
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
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
thebigchief
New member
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
BigChief
gettinlarger
New member
i was just shruggin 100s yesterday for the first time and today, my traps are feelin it. what an awesome feeling
thebigchief said:
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.
beastboy said:
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
New member
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.
