When doing shrugs....

[jdog9304]

do dumbell shrugs first 3 sets no less than 8 reps, then go to the squat rack and load up the bar with the max you can shrug and do those behind you back 3 sets no less than 8 reps each, then go to the shrug machine and do those till it fells like you just cant do em anymore...next day you will be a sore ass mofo, i do traps and shoulders on the same day but when i was really trying to get traps i did em on back and shoulder day

thanks liq ill try that-karma for you

 

[genarr3]

Do NOT roll your shoulders. There is absolutely no reason for this.

 

[Hugh Jarmes]

Traps were VERY weak bodypart for me. For years I couldn't get them to grow. I have tried a couple new methods and have put more size on in the last 6 mos. than I have in 15 years. I used to do shrugs and upright rows all the time. What I found was my traps respond better when I am pulling from about a 45 degree angle, rather than straight up and down. I upright rows and shrugs from low cable machine and pull/shrug from about a 45 degree angle, then follow up with dumbbell shrugs. Don't need as much weight either. It worked for me.

 

[Themachine01]

My traps are my favorite and definately stand out. I always alternate, 3 weeks straight bar shrugs, 3 weeks dumbell. I do shrugs on monday along with my back, and then again on thursday along with shoulders. The day I lift traps with shoulders I also throw in 2-3 sets of upright rows, alternate these between dumbells and straight bar.

 

[Zyglamail]

do dumbell shrugs first 3 sets no less than 8 reps, then go to the squat rack and load up the bar with the max you can shrug and do those behind you back 3 sets no less than 8 reps each, then go to the shrug machine and do those till it fells like you just cant do em anymore...next day you will be a sore ass mofo, i do traps and shoulders on the same day but when i was really trying to get traps i did em on back and shoulder day

I cant do behind the back shrugs, my ass gets in the way

 

[Themachine01]

I cant do behind the back shrugs, my ass gets in the way

I got the same problem.

 

[alien amp pharm]

I cant do behind the back shrugs, my ass gets in the way

......Time to quit doing so many Glute injections