Thread: how many sets for traps?
10-21-2005, 08:02 PM #1
how many sets for traps?
How Many Sets Does Everyone Do For Traps???
10-21-2005, 08:07 PM #2
well it all depends what your working for..
and so on...
i would say stick to bout four to five of like 6 to 8 reps with heavey weight...
then on other hand i do like 3 to 4 sets of like higher end of reps which gives me nice shape round the back...
it really depends what your working towards...
just say 4 sets or so
should be right ...
10-21-2005, 08:12 PM #3
Dumbells or barbells or do u alt them wk to wk?
10-21-2005, 08:13 PM #4
yes you can alternate...
but i seem to favour the bar...
i dont know why it might not be better
or it might be i dont know but i preffer it over dumbell i get a better feel
thats just me .........
10-21-2005, 08:14 PM #5Originally Posted by collar
10-21-2005, 08:39 PM #6
i do shrugs but i just added a workout in.. i don't know maybe u've heard of it.. but basicly get the rope that u use for like tri pulldowns and connect it to the top cable.. then sit down facing the machine and pull the rop down toward your nose. i get more burn in my traps from this than anything... if you want more info i'll try and describe it better if you can't follow
10-21-2005, 09:09 PM #7
I throw my traps in with my back b/c I get a nice burn on my traps when I dead lift so I just do some heavy ass shrugs
10-21-2005, 10:26 PM #8
im not trying say you do deadlifts wrong ...
im sure you have your own technic...
but doing deadlifts you shouldnt really feel burn on your traps ...
10-21-2005, 10:27 PM #9
what i mean is ..
you have to try relax your shoulders like their not even there and concentrate liftin g the weight with your lower back...
10-21-2005, 11:26 PM #10
I do traps on shoulder day. Normally 8-10sets, 10-15reps. Treat it like any other muscle. Like calves for example, they won't grow off of 4sets.
10-21-2005, 11:42 PM #11Originally Posted by collar
10-22-2005, 02:36 AM #12
10-22-2005, 02:44 AM #13Originally Posted by IBdmfkr
Not to say that will work for you but you cant rule it out..
Last edited by S.P.G; 10-22-2005 at 02:47 AM.
10-22-2005, 04:19 AM #14
4-5 sets does me fine increasing the weight,,,or i do one warm up set and then really heavy and one big drop set to total failure,,which works out to be 4-5 sets all at once and my traps are huge..
10-22-2005, 10:24 AM #15Originally Posted by S.P.G
10-22-2005, 07:10 PM #16Originally Posted by 24labor
10-22-2005, 10:54 PM #17Member
- Join Date
- Jun 2005
i hit them on back day...i found a few workouts that seem to really be paying off..i do my workout and then i grab the 45's db..or whatever u want..and i just hold them at regular shoulder level for 3 reps about 10 seconds each...personally i really feel it...also i lean on an incline bench stomach down. I hold the weights and do a shrug movement...few things i peaked up hope it helps some1
10-22-2005, 11:49 PM #18Originally Posted by TCEL300
Thanks Bro,ima give that a try...
10-23-2005, 08:43 AM #19Member
- Join Date
- Oct 2004
if you have one of those adjustable benching machines that have no bar in the middle and just on the outside and can adjust for many angles to hit the chest/miltary for shoulders try them out (this is hard to explain but alot of gyms have them in there machine section..kind of like a --u-- shape lookin from above head. i find this is killer on the traps shrug with shitload more than the dumbels can get and u dont have to wrry about the barbell scraping ur ass or ur balls infront or behind u..just throwing this in my shoulder routine 2 sets of as heavy as i can go fro about 10-15 reps high intensity holding poisition and squeezing at the top for at least 2 sec slow on the way down let it pull ur whole shoulders down for the stretch my traps actually hurt for 2-3 days after when they usually arent sore at all good stuff give it a try
10-23-2005, 10:15 AM #20Junior Member
- Join Date
- Sep 2002
Hitting traps on back day 3-4 sets helps alot. Depending on your training schedule, i think that you should still hit traps on shoulder day too...especially if traps are lacking. My favorite variations of shrugs is using the Smith Machine. The Smith machine allows for shrugs behind the back and in front.
10-23-2005, 10:17 AM #21
i go till i cant, maybe 5 or 6
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