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bro's ... I usually get some big a$$ traps while "on" but lately they look really small. Maybe I'm hitting a wall with my excercises. :unsure:
What is everyone favorite trap excercise? I usually do a heavy barbell shrug followed by a superset of 45lb plate shrugs to burn them out.
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Thats what I usually do for traps. Have you ever tried reverse shrugs? Hold dumbbells over your head and use your traps to raise them. Its very akward the first cupple sets then you kinda get the hang of it.
I probably don't need to mention this but make sure you warm them up properly before you bring on the heavy weights.(not only to avoid injury but it will allow you to use more weight and really hit those deep lying muscle fibers)
I’ve said this in previous posts but try using as much weight as you can with good form and use a rep range of 4-6 max.
barbell shrug then super set with dumbell shrug. the dumbells seem to hit the lat a little different for me. i stay pretty heavy. but once a month go crazy on them with like 25 reps moderate to light weight.
Seated dumbell shrugs are awesome b/c it takes any calf movement out of it!
yeah true .. I've been trying to throw some seated shrugs in. I can really isolate the traps and get a good squeeze.Quote:
Originally Posted by flexin-rph
Jerks built my traps up I think. :unsure:
i like hitting heavy cleans and shrugs right after.
I do 3 sets bb shrugs, 3 sets db shrugs , and 3 sets of an exercise my buddy made up, narrow grip handles on a lower pulley, similar to a cable row for back, u alter it to make the traps do all the work