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I been training traps now for about 6 months....they dont feel sore anymore....my normal routine is 5 sets of beadhind back shrugs heavy weight then 4 sets dumbell shrugs. Can anyone give me a few ideas of what i should do to get them growing again....
thanx
Try running the racks with dumbells, or having your partner keep adding plates with the straight bar. Make sure your queezing at the top.
at my gym we have a cable machine that is for lunges.. so they are about shoulders width apart on the ground.. that works good.. also rather then doing dumbell shrugs standing.. try sitting upright on a bench. with the dumbells to your side not touching your body.. they work well also.. alot of it has to do with how you do them too. i like to sqeeze real high for like 3 seconds and then drop to full relax for each rep...
IMO theres no need to train traps if you go real heavy on deadlifts. i havent train them in ages and they r more than decent.Quote:
Originally Posted by Hardcore189
like TRLS said, do some heavy deadlift that will help. Drop sets with dumbells and also keeping your chin TUCKED helped me... i remembered reading about a pro that never got good traps until he started tucking his chin.
Deads...
Upright rows all the way man...
On a smith machine if you have one available
Grab two of the heaviest dumbbells in the gym and start walking (Farmers Walk).....walk until your grip gives out.....then use straps and walk some more. Keep your shoulders shrugged and I'll bet you'll feel them.
im with co2, upright rows!
Juggy is right too, farmers walk is a great mix em up for traps
Some old timer in the gym was trying to tell me to take 2 heavy dumbbells and then get on a treadmill at an incline and just keep walking. I heard the word "treadmill" and that sounded like cardio to me so I told him to shove it.Quote:
Originally Posted by Juggy Snout
Hahahah I would pay to see someone do something like that.Quote:
Originally Posted by Powrlftr
thanx....ill give that stuff a try and let u know what works
I always hold as long as possible at the top of the movement, and heavy deadlifts.