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  1. #1
    BennettBoy's Avatar
    BennettBoy is offline Junior Member
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    Training Traps question

    What types of exercises do you folks do when training traps?

    How many sets will you do for traps?

    Example: I use to do 4 sets of Hammer shrugs heavy as I could lift, but recently I added 3 sets of dumbbell shrugs as well. Is 7 sets enough? Are hammer shrugs as good as dumbbell and barbell?

    Thanks for any help.

  2. #2
    jonesmeister's Avatar
    jonesmeister is offline Junior Member
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    i usually do 4 sets upright rows keeping the reps 8-12 and 4 sets 0f barbell shrugs reps between 6-10 and this seems to work for me.

  3. #3
    Lift2Live is offline New Member
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    i prefer dumbbells, helps me hold the peak contraction longer. but most back exercises work them also, ex. t-bar rows, deadlifts.

    lift2live

  4. #4
    Jphill1301 is offline Junior Member
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    Traps--ahh who doesnt' want big Traps. Try to incorporate this
    Everytime you work out try to do at least on trap movement. One day heavy the next day high rep. Or if you can do more trap movements, more is always good but not necessarly better.
    Heres a good on for ya. Go to the calf raise maching (one which has shoulder pads) and just lift your shoulders up and down. Pause for 3 seconds at the top and then relax completely. Then go right back up.

  5. #5
    skiboy is offline Associate Member
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    for sure up right row, and do later rises and push presses on back days, i'm assuming you work back and traps together.
    peace

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