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 Training Discussion Board
 Trap help
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| Author | Topic: Trap help | ||
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Novice 
Posts: 6 |
My traps are lagging a bit. Does anyone have any advice on how to blow these fuckers up by summmer?     | ||
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Amateur Bodybuilder 
Posts: 169 |
HEAVY SHRUGS!!!! Do 2 working sets with heavy lbs and burn em out. | ||
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Elite Bodybuilder 
Posts: 1480 |
Yep, yep. Shrizzzugs! | ||
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Cool Novice 
Posts: 46 |
i agree w/ the other fellas on this one!!!not sure what you're doing now,but traps react to heavy shrugs.i would train w/ shoulders and would include something like this at the end of my shoulder routine,especially since you've just finished your pressing exercises: db shrugs 3 x 4-6(get wrist straps if you have to but make sure you fail @ no more than 6 reps) by doing this,my traps reacted after about a few weeks.doesn't take long for traps to react when going heavy.enjoy!!!and good luck. ------------------ | ||
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Amateur Bodybuilder
Posts: 90 |
Heavy as you can go, my man! Ultra-heavy barbell shrugs with straps (if you're going heavy enough, you WILL need straps). I suggest a belt too. Try a couple warm up sets, then go 2 meat sets with nothing over 7 or 8 reps. Then, do at least one set of negatives. For this, pile on some more weight, do as many reps as you can by yourself, then have your spotter help you on the positive but hold your contraction at the top and try to lower the weight as SLOWLY as possible until your traps are FRIED! Finish them off with a set or two of dumbell shrugs in the 10-12 rep range to keep the blood in them and get a maximal contraction at the top. This was pretty much my routine when I was trying to bring my traps up and it has worked wonders for me. Traps used to be one of my worst bodyparts, and now they're one of my best. The most important thing to remember is YOU MUST BE BALLS-TO-THE-WALL on this day. Hope I helped. Good luck. ------------------ | ||
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Amateur Bodybuilder
Posts: 165 |
I agree 100% with all above but mine blew up only after 3-4X10/12 sets reps and weights so heavy that your lower back gets a tad stresses. I prefer an olympic bar at the squat rack to 150lb and up dumbells, they are just to damn akward! ------------------ | ||
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Elite Bodybuilder
Posts: 679 |
I use heavy shrugs too, 4 to 6 reps with a barbell. I prefer doing them on the squat rack (the thing with the notches all the way up the bar, and its slanted...not a cage like a power rack). Its harder to do them right in a power rack. | ||
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Amateur Bodybuilder
Posts: 108 |
My traps hit a major plateau about a year ago. For the past eight months I was trying everything and anything to get them to start growing again. The only thing that worked --- heavy deadlifts. A couple of sets of six reps and my traps were coming in thicker by the week. Not to mention the effects the deadlifts have had in thickening up my entire physique. My suggestion, if you don't do deadlifts -- start. ------------------ Because I want to . . . Because I have to . . . Because I need to . . . Because I can! | ||
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Novice
Posts: 3 |
hey Killer what works for me is try doing armpit rows (3 sets) heavy with 1 minute rest periods between sets and the go on to heavy barbell shrugs for 4 sets your traps will fry.... quote: |
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posted January 11, 2001 09:05 PM
