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 Anabolic Discussion Board
 TRAPS
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| Author | Topic: TRAPS | ||
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Elite Bodybuilder 
Posts: 612 |
Anyone know any exercises to get some nice traps like goldberg? All I know are shrugs that work them good...i do with a barbell in front, with dumbells on my side and with a barbell behind me...tell me if i can do some other exercises that would help? thanx ------------------     | ||
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Cool Novice 
Posts: 13 |
bump that... i was thinking the same thing today | ||
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Freak 
Posts: 1931 |
Power cleans...HEAVY. | ||
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Amateur Bodybuilder 
Posts: 208 |
Sounds like youve got about all the exercised needed to build some huge traps. | ||
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Amateur Bodybuilder
Posts: 222 |
Take a 45lb. plate and hold it withyour hands at 10 and 2. SLOWLY lift it slightly above your head keeping your arms straight and locked and concentrate on your traps. Now the real part is the negative. On the descent, keep your arms straight again and SLOWLY let it down while flexing and stretching your traps. Finish up with these at the end of a trap workout and watch those fuckers grow in a few weeks. ------------------ | ||
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Cool Novice
Posts: 36 |
I was reading Muscular Developemnt mag a couple of months back and they profiled Goldberg. For neck exercises he said that he lies down on his side on a flat bench. Then, he takes a plate(25-45lbs) and places it flat on the side of his head on his ear. Then he raises his head away from the bench and does about 10-15 reps, then switches sides. He said that he works up to using 3 45lbs f#*cking plates, no wonder he has a neck like that. But keep doing the exercises you are already using. | ||
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Amateur Bodybuilder
Posts: 56 |
Power cleans wont get your traps big. They are not even intended for that muscle group. Power cleans are designed for lower body explosion. Traps having nothing to due with lifting the weight of the platform. Hips, glute and quads are benefited from these. You are taking the chance of risking injury if you use cleans in training other than for powerlifting or explosive movement. | ||
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Elite Bodybuilder
Posts: 612 |
ok boys....thanx for the help..will try some of these out... ------------------ | ||
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Amateur Bodybuilder
Posts: 177 |
I have found that deadlifts help...with the Power Cleans I find it thickens my middle or lower part of the traps..the part the goes between my shoulder blades...I have always done dumbell shrugs but the highest we have at our gym is 105lbs..I don't care for barbell shrugs cuz I lose my grip..so I like to do drop sets with the dumbells..105--100-95--then down to 80...it totally fries my traps...these are supersetted by the way... ------------------ | ||
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Elite Bodybuilder
Posts: 819 |
POWER CLEANS ALONE DO A GOOD JOB OF BUILDING TRAPS.THEY ARENT DIRECTLY FOR TRAPS HOWEVER THEY STRENGHTEN THE WHOLE UPPER SHOULDER GIRDLE HITTING THE TRAPS.I LIEK TO ADD A PRESS WITH THE CLEANS FOR ADDED SHOULDER BENEFIT. ------------------ HEAVEN IS THE BACKSEAT OF MY CADILLAC. | ||
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Elite Bodybuilder
Posts: 606 |
ANY FORM OF SHRUG THAT IS DONE WITH HEAVY WEIGHT.HEAVY WEIGHT IS WHAT BUILDS TRAPS BEST.GET A FULL STRECTH AT THE BOTTOM AND A FULL PINCH UP TOP.DONT ROLL THE SHOULDERS AS THIS DOES NOTHIN FOR THE TRAPS.A DO DEADLIFTS. ------------------ | ||
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Amateur Bodybuilder
Posts: 75 |
Use the low row machine on a universal and extend the weight so that your arms are locked out, and pull back using only your traps, it is very important to only use your traps, this will help build thickness to your traps, it will not build height, but this has definetely helped increase the thickness of my traps. Also when I do dumbell shrugs I try to keep the db's pointing slightly in towards my legs, I feel I get a fuller contraction with this motion... ------------------ | ||
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Elite Bodybuilder
Posts: 668 |
Shrugs machine if your gym got one | ||
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Amateur Bodybuilder
Posts: 51 |
To completely isolate your traps try this...sounds stupid, but try it!! Go to the standing calf raise machine....put alot of weight on...place the pads on your shoulders as you normally do...now, just pinch your shoulders to the top of your head...nothing but traps on this...no way to cheat....looks stupid, but it works...also, strip sets with no rest, to total faliure with dumb bells....Hope it helps ya!!!! | ||
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Cool Novice
Posts: 28 |
Try Seated dumbbell shrugs. Pretty Hard To Cheat. Power cleans & Dead Lifts too. | ||
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Amateur Bodybuilder
Posts: 265 |
If power cleans are not hurting your traps like hell then obviously you are not doing them right. What do you mean they are not for traps? If you don't shrug your shoulders then you are not performing cleans right and if I am not mistaken...shrugs work your traps...especially if used in an explosive manor such as power cleans. You might want to check your form Mr.?. Another great trap exercise if performed correctly are upright rows. Sometimes I will take a dumbell that I can get for only 20 reps and shrug one side at a time and then as soon as I am finished I will use the bar with a weight that I can get 20 reps out of. Burns the hell out of them. ------------------ "Faster, faster, until the thrill of speed overcomes the fear of death." | ||
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Amateur Bodybuilder
Posts: 118 |
upright rows work great for shoulders and traps. if fact they seem to have more of an effect on my traps than shrugs. just remember to focus on traps while doing them. | ||
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Amateur Bodybuilder
Posts: 56 |
Curious i think we have a difference in cleaning technique. I play college football and all we do is explosive movements. 75% of our workouts are on a platform. I think I know what I'm doing. When i was a freshman my strength coach (who was a top ranked canadian power lifter many years ago). Told me to do a powerclean. I like you thought then that it is mostly done with the traps and shoulder girdle. He taught me the correct form and in two sessions I put 30 pounds on my max(using legs only). I dont know how much you clean but use your legs and you wont have to use your traps. The shruging movement is used to glide and aline the bar up your body as close as possible. | ||
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Amateur Bodybuilder
Posts: 181 |
for me the best exercise is the calf machine shrug. you 're not holding anything in your hands so you can focous just on your traps. but you will have to use very heavy weights. |
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posted October 08, 2000 11:11 PM