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I was watching Lee Haney's TotaLee Awesome workout and he was doing shrugs with a bar behind his @ss. I tried them once a while ago and didnt like it, but then i tried it again yesturday and it was a great trap workout.
I modified it a little bit though. I basically did upright rows behind my back. My traps were burning bad. Has anyone else ever tried this. THe warmup with just the bar was a pump by itself.
I've been doing behind the back shrugs for a while now and I like them. I do them back to back with front shrugs and polish the traps off with farmers walks at the end.
They do tend to take a little getting used too but after that it's good too go. I load the bar pretty heavy and don't let my arms do much other than keep the weight back a little from my body but after the traps get worn the best I can do is just let the traps pull the weight the small fraction of distance it will go.
Tight! I def gotta give this a try today. I haven't been able to fry my traps in a while. BTW, what are farmers walks?
I use behind the backs frequently to keep things interesting and definately like them. Farmers walks- hold HEAVY dumbbells for as long as possible while walking around.
My traps ALWAYS get fried when I deadlift, row, and shrug. Good shizzle.
DNoMac, their probably the easiest exercise to do......basically grab a couple of the heavest DB's you can find, pick them up and start walking. I'll try and pace back and forth from one side of the gym to the other as many times as I can before my traps give out. Straps will also help because your grip will go before your traps. Oh, one last thing....Once I pick the weight up I shurg my shoulders and hold them up for the full time I'm walking. Give em a try.....you'll love em. :)Quote:
Originally Posted by DNoMac
sometimes the oldschool stuff is still the best. they have a trap machine at the gym i go to but its way to restrictive. no free movement so i stay away
I've never been a big fan of machines. Free weights are my prefered equipment. Now and then I'll play around with a machine or two just for variety's sake. Granted I'm older but old school is always best. :)Quote:
Originally Posted by nickrizz
I like to do them with dumbells while I prop my chest face down on an incline bench - I feel this hit the traps/upper back more directly...
I remember Haney doing them in a video I have from years ago...
I still say deadlifts are the best thing in the world for traps...
All powerlfters have thick traps and I doubt most of them do
any type of shrugs at all...
i like behind the neck shrugs with a smith machine...it allows you to stand a little more infront of the bar so you can get a good range of motion...
also for a good superset...do a set of 12 or more shurgs, then get some heavy db's and do about 5 reps and then hold them for a 10 count or so letting your traps get super tight, then squezze out 5 more reps...
this is also very goosd for forearm growth, and grip strength b/c you have to hold on so long
Can't argue with you on that Buff.......anything that pulls down with heavy force has to build a good set of traps.Quote:
Originally Posted by buff87
Don't all of you do Deadlifts as well? If not then for shame on you. hahahahaha
its weird how genetics play in working out. My brother can do 2 sets of shrugs and his traps are huge. i can do 20 and get no results.
I've been concentrating on deadlifts again after not really
doing them hard for a few years and my traps have grown
more in 2 months then in the last 2 years doing shrugs...
Plus one of my boys I lift with pulls mid 600lbs and his traps
are thick as hell and he never does any shrugs at all... Nuf said...
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Originally Posted by Juggernaut2148
you do the sumo (i think thats what they are called) deadlifts or regular style?
plus what grip do you use?
I do regular deadlift with an underhand grip (right hand) and overhand grip (left hand)
Shoulder width stance... one hand over, one hand under grip...
Deep squat before the pull everytime and explode with your
legs before bringing the back into play...
thats exactly the same way i do it. for some reason when you are done and you look at the weight do you ever say "how in the hell did i move that"
I don't, after my boy pull over 600lbs i look at my weight and
feel like a pussy...lol Have a long way to go to even be close
to him so i have no reason to be cocky about what I pull...
Quote:
Originally Posted by nickrizz
Quote:
Originally Posted by Warrior
sounds like its a killer, im going to have to try it for sure.