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 Anabolic Discussion Board
 Traps
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| Author | Topic: Traps | ||
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Amateur Bodybuilder 
Posts: 196 |
Hello bro's Im growing like mad on my cycle, but my traps seem to be lagging behind (they always have). Anyone have any tips on bringin' them up to speed?     | ||
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Elite Bodybuilder 
Posts: 819 |
Shrugs, shrugs & more shrugs!!!!!!! When I do my shrugs, I use a fairly heavy weight but I make sure I can do my reps CONTROLLED and STRICT! That means I can slowly bring the weight up, squeeze at the top for a second, and bring it down at the same speed. No throwing or jumping the weight to get it started. Or loading on so much weight so that you can't sqeeze it up at the top or doing these super fast reps that I see people doing. I use barbell & dumbell for variation.
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Amateur Bodybuilder
Posts: 63 |
My traps are one of my best body parts. I like to use dumbbells and the bar. Try doing some shrugs on the bar, holding it behind the back. Works really nice. Also for traps, try upright rows. This really puts a burn on, plus works your delts at the same time! Do those, them clean up with 3-5 sets of shrugs. | ||
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Pro Bodybuilder 
Posts: 424 |
Do a weight that you can shrug slow and really squeeze and hold at the top, then drop slow and get a good stretch. Try super setting with like 60lbs dumbells to get them reallt fatigued | ||
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Amateur Bodybuilder
Posts: 237 |
I agree with lttlesavage...use some dumbbells, do them seated with the dumbbells ------------------ | ||
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Pro Bodybuilder
Posts: 562 |
Just a note on proper form: I, like the other brothers here, like to do slow concentric and eccentric reps with a squeeze at the top. The guy with the biggest traps at my gym, though, uses a completely different method. He takes a really heavy bar (405 to 495; he uses straps, of course) and, at the beginning of his rep, he flexes his knees a little and then bursts up. almost a jump, contracting his traps and bringing the par way up. Then, he lets it fall immediately so that it really bounces at the bottom. He then does a set of 20 or more reps with a very fast tempo, maybe 2 reps per second, just bouncing that bar for all he's worth. Sounds crazy, but works real well for him, bros! His traps are proof. He says the secret of this method is that he can feel the plummeting bar on the eccentric phase - especially when it hits bottom just before he flexes his knees and starts upward again - really tear, I mean TEAR, his trapezius. He says this godawful damage is crucial to the kinds of gains he's making. Just wanted to throw that in there. Anybody got any good ideas for making progress with traps please let me know. They continue to elude me. Bjaarki ------------------ BECOME SOMEONE'S HERO! | ||
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Amateur Bodybuilder
Posts: 93 |
Everyone above has excellent advice, but just remember, everyone has a bodypart that seems to lag behind...and other's that grow like crazy. It's genetics. ------------------ | ||
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Amateur Bodybuilder
Posts: 101 |
My traps are definetly my strongest and best bodypart (which is kinda sad when you think about it!). I approach my traps training from a slightly different angle than everybody though... I do 2 supersets of 2 exercises for traps: SUPERSET 1: 1. Power shrugs with a barbell: For this exercise I use a very heavy load and I do lift it fast and get a slight leg lift off. I shrug all the way up though. I do 5 reps for this exercise. 2. Dumbbell shrugs: For this exercise I use a very slow tempo. Shrug up in 2 seconds, hold the fully shrugged position for 3 seconds and lower in 2 seconds. I do 10 reps for this exercise. SUPERSET 2: 1. Lever shrugs: I use the standing calf raise machine to do handless shrugs (the pads are resting on the shoulders and I simply shrug up). The tempo is slow (2-3-2) and I do 10 reps for this exercise. 2. Seated press shrugs: Sit down at the smith machine as if you were gonna do a seated press. Press the bar up. With your arms extended, drop your shoulders (this is the starting position) shrug your shoulders up while keeping your arms extended, hold the fully shrugged position, and drop your shoulders slowly. Once again, I use a slow tempo for this one. I will usually do 4 sets of each superset. | ||
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Amateur Bodybuilder
Posts: 55 |
Upright rows  ------------------ | ||
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Amateur Bodybuilder
Posts: 207 |
Deadlifts with shrugs at the top!!! | ||
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Pro Bodybuilder
Posts: 562 |
BTMD: Your Superset #2 is very different, innovative. I'm not sure I understand the Smith Machine thing. I'm going to try it today and maybe hunt you up for more advice if I need it. Bjaarki | ||
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Amateur Bodybuilder
Posts: 101 |
quote: Sure, no problem ... let me try to explain it better for you ... 1. Sit on a bench at the Smith machine (it can be done with free weights but it require a lot of balance). 2. Grip the bar slightly wider than you would normally do for shoulder press. 3. Press the bar up until your arms are fully extended. At this point it looks like you are at the finish position of a seated shoulder press. 4. While keeping the same arm and trunk position, lower your shoulders (stretching the traps). This is the starting position. 5. Still keeping the same arms and trunk position shrug your shoulders as high as possible and contract your traps hard. 6. Hold that position for 3 seconds (I sometimes hold up to 10 seconds if I feel psycho!). 7. Slowly return to the starting position. POSSIBLE VARIATIONS: a. You can use a Nautilus-type seated shoulder press to do this exercise. b. If you want to use an heavier load you can start the bar high on the Smith machine so that you only have to press it a few inches to get to the starting position. c. Ifyou lack shoulder flexibility or have had some rotator cuffs problems in the past I would recommend using a wider grip. Which is also good for variation. | ||
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Pro Bodybuilder
Posts: 590 |
I have noticed it takes heavy weigh in order for my traps to grow at any decent rate. I start out with 135lbs on straight bar to warm up, go to 225lbs, then to 315lbs on straight bar.. I go to failure on all sets, make sure you can do it controlled and squeeze at the top like the bros said. If you can't go up to 315lbs w/ good form stay low. I switch from these to heavy dumbbell shrugs, I start off w/ 90lbs dumbbells and go up to 120lb dumbbells. I did this Saturday and my traps are sore as hell today.... A heavy weight really stretches them out on the negative and makes them grow..  | ||
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Amateur Bodybuilder
Posts: 163 |
Shrugs with a shrug bar works great this bar circles around you and you grab the handles with your palms toward you also upright rows work great for me i usually hit traps twice a week, they seem to be stubborn like my calves so i try to tear them up each time! I wonder what Goldberg does his traps are impressive! ------------------ | ||
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Cool Novice 
Posts: 40 |
I do hanging cleans (without the deep knee bend). It works your traps (and your calves). Use heavy weight and lift explosively, try to not use your legs. After four sets, muscle soreness is starting and I feel it for the next couple days. It's like "Bjaarki's" guy, except you are doing the full lift. | ||
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Amateur Bodybuilder
Posts: 65 |
Deadlifts!!!!!! B True | ||
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Amateur Bodybuilder
Posts: 248 |
Seated Db. shrugs for sets of 20-30 reps with 150's should really help ------------------ | ||
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Elite Bodybuilder
Posts: 1461 |
If you look at my pic posted on the chat board by special bill named check's pics you will see that my traps are highly develope ot the point of over developed. When doning shoulder presses and incline and incline flys pay close attention to your traps, use them to pull the weight up. Just sit infront of you pc right now and do a couple of shoulder presses with now weight, but flex your traps while you are doing this you will understand the feeling that you need to be feeling for in the other things. Shrugs are good, cut if the traps are lagging on shoulder and chest day think about the traps while lifting and use them to help you lift. you will notice the increase in strength in a couple of weeks in you incline just from building up your traps. | ||
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Amateur Bodybuilder
Posts: 99 |
go for works as well quote: ------------------ |
All times are ET (US) | |
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posted October 29, 2000 11:45 PM
