I need some series traps

[143HOUSE]

Hey guys im new to this site and i want to build some series traps. Any tips work outs would be very helpful. Thanks..

[tall76]

Deadlifts!!!! Obviously shrugs too but heavy deads get them for me

[terraj]

I got a great traps tip.

After deads, put 225 - 250 on the bar and shrug until you can't shrug anymore, 1 set. I like a slow tempo and reps upwards of 20 till failure (killer)....you will get traps from doing this.

[backinit]

My traps always get big fast. I use 60-75 lbs dumbells and I go real slow and on the way down I go all the way to get a good stretch. I always see guys at the gym using 100 120s and there traps do grow. Also upright rows very slow. Just what works for me good luck

[backinit]

*do I ment don't

[youngbody]

heavy weight

[DanB]

i cant remember who posted this on here but somebody said before to do a kind of drop set with the dumbell rack from start to finish or whatever weight you can manage so for me this means set at 40kg,35,30,25,20 x2 sets with pause at top of rep and do this every month or so to change from heavy barbell shrugs and i find it works very well for me, massive pumps and very sore traps next day

[goodlifting]

I got a great traps tip.

After deads, put 225 - 250 on the bar and shrug until you can't shrug anymore, 1 set. I like a slow tempo and reps upwards of 20 till failure (killer)....you will get traps from doing this.

i like that. trying this tonight.

[mirin_serratus]

power cleans/hang cleans work traps way more then deadlifts

[Armykid93]

Lateral raised when I squeeze my traps are good for me

[dirtjunky]

Try doin supersets... i like doin 225 about 8-10 times, then straight to dumbell shrugs w 65-70lbs about 10-12 times, then straight to lateral raise w 20-30lbs til failure. this = one set, rest about 90 seconds and repeat. i try to do 3 sets... super sore the next day

[terraj]

i like that. trying this tonight.

What did you think?

[slfmade]

SERIOUSLY????? SERIOUSLY????? This thread has been up for 5 days and Nobody has said anything about "series traps"????

[dirtjunky]

[QUOTE=slfmade;5850473]SERIOUSLY????? SERIOUSLY????? This thread has been up for 5 days and Nobody has said anything about "series traps"????

Enighten me bro

[BrownGirl]

[QUOTE=dirtjunky;5850566]

SERIOUSLY????? SERIOUSLY????? This thread has been up for 5 days and Nobody has said anything about "series traps"????

Enighten me bro

LOL I think he's referring to the misspelling of "serious".

[dirtjunky]

Duh... brain fart

[goodlifting]

haha definitely more sore than they usually are! plus it was quick just doing one set after deads.

[BigBadWolf]

What are series traps?

[Armykid93]

I didn't know readmitted were especially beneficial. 1 more reason to do them.

[DeadlyD]

SERIOUSLY????? SERIOUSLY????? This thread has been up for 5 days and Nobody has said anything about "series traps"????

Lol.....

[DeadlyD]

I like doing rolling shrugs with dumb bells pausing at the top then changing directions.

[baseline_9]

Allow your upper back to round (in a controlled manor) in the eccentric part of the movement and lean slightly forward, not completely upright.

[M302_Imola]

You guys ever tried shrugs using a "deadlift bar"? I use these from time to time and they always lead to soreness. If you're not familiar google "deadlift bar"

[bowldawg]

This is probably bad advice, but it worked for me. Traps used to be my weakest body part and now they are my best. After destroying my traps with shrugs I would use my wrist hooks and grab the heaviest dumbells and walk with them keeping my arms loose and just feeling the stretch. You have to be carefull to not bounce too much while walking. This worked well for me.

[Standby]

You guys ever tried shrugs using a "deadlift bar"? I use these from time to time and they always lead to soreness. If you're not familiar google "deadlift bar"

that is the best thing i ever seen

[slfmade]

that is the best thing i ever seen

We used those a lot in HS Football. We actually called them the "trap bar"; however I've never seen them at any gym I've worked out in since.

[lmmalone]

We used those a lot in HS Football. We actually called them the "trap bar"; however I've never seen them at any gym I've worked out in since.

I've always called it a hex bar. Because it's a hexagon. Makes sense.

But back to the point of the thread, do your deads. HEAVY! And then shrugs. All kinds. DB, BB, hex bar, cables. Go big. Eat big. Enjoy traps

[M302_Imola]

We used those a lot in HS Football. We actually called them the "trap bar"; however I've never seen them at any gym I've worked out in since.

Yeah we had these in our HS weight training room too. These can be hard to find at most gyms. You can purchase these for about $150 off of ebay.

[gixxerboy1]

my traps are my best part. And i never shrug. Upright rows for me. I havent shrugged in 8 years

[calstate23]

Hey guys im new to this site and i want to build some series traps. Any tips work outs would be very helpful. Thanks..

I always incorporate shrugs into my back workout or shoulder workout....Mostly my back workout but I also sometimes include shoulders on my back day, in which I would also incorporate shrugs...

At the end of my back workout I'll do 3 to 4 sets of shrugs using barbell..Then I will do a few more sets with dumbbells...My traps swell up fat after back workout and shrugs..Try it out

[chuckfinley]

i love doing squats and rack pulls for my traps. go heavy and hard and get a good stretch

[DanB]

i love doing squats and rack pulls for my traps. go heavy and hard and get a good stretch

[falco21]

LMAO I was thinking the same thing haha

[M302_Imola]

my traps are my best part. And i never shrug. Upright rows for me. I havent shrugged in 8 years

Although I still do shrugs I agree w/ you a proper form upright row can do wonders for trap development!

[chuckfinley]

lol not squats . i meant deadlifts hahaha sorry had a leg day yesterday !!!!

[slfmade]

lol not squats . i meant deadlifts hahaha sorry had a leg day yesterday !!!!

Did you do your legs with Michael Weston?

[chuckfinley]

hahahahaa lol ^^

[Nuzzi]

my gym has one of those trap bars, def a good piece. i like to use the top bar in the pic, sorry couldnt find a separate pic of it, use straps to isolate your traps. i switch it up bar in front and behind you, works diffrent parts.

[Standby]

my traps are my best part. And i never shrug. Upright rows for me. I havent shrugged in 8 years

im going to try this and do less shrugs.

tried shrugs after deads and it just messed my lower back up and ruined my workout lol

[M302_Imola]

my gym has one of those trap bars, def a good piece. i like to use the top bar in the pic, sorry couldnt find a separate pic of it, use straps to isolate your traps. i switch it up bar in front and behind you, works diffrent parts.

That top bar seems ideal for behind the back shrugs as the cutout in the middle shouldn't interfere w/ your ass on the way up.