Traps

[tank2005]

HI guys any good workouts for traps.........................

[marcus300]

Barbell shrugs, dropsets

[tank2005]

i have been doin barbell shurs and behind back dumb bell shurgs but my traps just dont seen to grow..any tips would be great..........here is a pic

[marcus300]

i have been doin barbell shurs and behind back dumb bell shurgs but my traps just dont seen to grow..any tips would be great..........here is a pic

food food food food food food train and more food

[tank2005]

ya thhanks man .i am tryin to stuff 7 to 10 good clean meals down me a day its f..kin hard thou but my stomic is stretching as i can eat a lot more now than 3 months ago.......do you think a weight gaier drink would be ok or just make my own..............

[Xtralarg]

If you cant eat it then drink it.

[marcus300]

good work, carry on eating the food.

[tank2005]

thanks guys ............

[tank2005]

o just one more thing guys ..is it ok to just work out 3 or 4 times a week and just eat like **** all day every day or do i need to work out about 5 or 6 times....... thanks

[Timm1704]

the last few months ive targetted my traps alittle more than usual, and, they are now one of my strong points. well chuffed. on monday (back day) i do deadlifts, on my first few sets with a lighter weight, i will do 5 shrugs inbetween each rep of deadlifts, 5 reps a set, so 25 shrugs. on my heavier sets i dont shrug the bar, as its too heavy. then, on thursday (shoulders/traps day) il do 3 sets front barbell shrugs, and 3 sets rear barbell OR upright rows OR dumbbell shrugs. has worked for me. give it a try

[1buffsob]

Dead lifts are king for traps.

1buffsob

[TheMudMan]

Deads are great........ also, too many guys will use way too much weight while doing DB and BB shrugs. Lighten the weight up and they will grow.

[boondockSAINT]

Deadlifts, shrugs, and even lateral raises if you put a shrugging motion at the end.

[GunTotingHipGangster]

Deads are great........ also, too many guys will use way too much weight while doing DB and BB shrugs. Lighten the weight up and they will grow.

yep, i see people with 400+ pounds trying to shrug and only moving the bar an inch

use enough weight that you can't get more than 12 reps, and try to make your shoulders touch your ears

[flexin-rph]

Reverse BB shrugs on a Smith Machine work great also, as long as the weight is not so heavy you can't get at least 10-12 reps up to your ears!

[stocky121]

Dead lifts are king for traps.

1buffsob

yip i have to agree my vote go's to dead's

[resonator]

Deadlifts, like everyone says. Also, try cleans. My traps have never been really sore until I started cleans.

[tank2005]

thanks alot guys for your help ....................

[Booz]

as abouve deads...i do like close grip upright rows tho................

[tank2005]

i will try deads and close grip rows next week see how it goes

[tank2005]

Deadlifts, like everyone says. Also, try cleans. My traps have never been really sore until I started cleans.

what are cleans guys ....................

[Squatman51]

Deads are great........ also, too many guys will use way too much weight while doing DB and BB shrugs. Lighten the weight up and they will grow.

I have to disagree, i think you its a must to go heavy while shurgging...dont get me wrong you still have to use good form and get those shoulders high put you should be shrugging around what you squat... i used to things 315 was a lot of weight

[Squatman51]

read Kelso's shrug book also...my upper back and traps grew like a weed from doing those exercises...i will say that after reading the book and applying it, that was the fastest i ever saw one of my muscle groups grow in such a short period of time..... from good form and HEAVY weight... if you use heavy weight your muscles will grow

[biglouie250]

Deads are great........ also, too many guys will use way too much weight while doing DB and BB shrugs. Lighten the weight up and they will grow.

+1 here. i train this way too mudman...... i used to go heavy..... never got the results i thought i would. always had the "coat hanger" shoulders lol. since ive done this ive noticed a lot of improvements. not that my traps are spectacular but it is working.

[BlueAndromeda73]

Ever tried seated db shrug? pretty tough stuff I like 'em a lot

[Mighty Joe]

Heavy Shrugs and Upright Rows!!

[*Narkissos*]

Dead lifts are king for traps.

1buffsob

Ditto..

[*Narkissos*]

Deadlifts, like everyone says. Also, try cleans. My traps have never been really sore until I started cleans.

Ditto... i can't do cleans right now (forearm injury).. but they rate up there.. maybe just edging out deadlifts.

With cleans i saw serious improvements.. but i had to stop doing 'em

[*Narkissos*]

Deads are great........ also, too many guys will use way too much weight while doing DB and BB shrugs. Lighten the weight up and they will grow.

I have to disagree, i think you its a must to go heavy while shurgging...dont get me wrong you still have to use good form and get those shoulders high put you should be shrugging around what you squat... i used to things 315 was a lot of weight

Now this is where i've always been confused.

When i go heavy on shrugs i can't feel my traps working.. When i go light i can.. and i get sore.

Still i've been hearing from the day i started training.. 'shrug heavy for big traps'... so i've been at an impasse.

Til i figure what 'works'.. i'll be doing hang cleans and deadlifts

[Squatman51]

every lifters different too... heavy shrugs might work wonders for others, while say cleans work well for another person but shrugs do little for them

[resonator]

http://www.youtube.com/watch?v=9LwRHrdp1ss
Here is some guy doing a power clean, just to give you an idea. Search around on how to do this lift properly, there are great descriptions out there, find one that's easy for you to understand.

[steve0]

i love doing behind the back shrugs with the smith great isolation, and agree with Nark on this to, when i go heavy i canct really feel them working so i use a lighter weight

[TheMudMan]

I have to disagree, i think you its a must to go heavy while shurgging...dont get me wrong you still have to use good form and get those shoulders high put you should be shrugging around what you squat... i used to things 315 was a lot of weight

no way......... If I pulled what I was squating my traps would never grow because I wouldn't be able to move the weight and I would end up with an injury at some point.

I know a lot of you guys have an ego problem with lowering the weight and performing the excercise correctly. If someone is having trouble making a area grow like the traps then my advice is to lighten up and do it right.

I get asked a lot about what I do for my traps by guys at my gym. My answer is always the same..... lighten it up a bit and they will grow.

[TheMudMan]

i love doing behind the back shrugs with the smith great isolation, and agree with Nark on this to, when i go heavy i canct really feel them working so i use a lighter weight

Lee Haney did shrugs the way you described.

[TheMudMan]

Now this is where i've always been confused.

When i go heavy on shrugs i can't feel my traps working.. When i go light i can.. and i get sore.

Still i've been hearing from the day i started training.. 'shrug heavy for big traps'... so i've been at an impasse.

Til i figure what 'works'.. i'll be doing hang cleans and deadlifts

If you can't feel it working then IMO it aint......... I also heard the same from the old timers at my old gym where I started. Now that I look back those guys were not too impressive.

[Panzerfaust]

o just one more thing guys ..is it ok to just work out 3 or 4 times a week and just eat like **** all day every day or do i need to work out about 5 or 6 times....... thanks

Don't wast bandwidth asking something as ridiculous as this, you should know better than that.

Eat like shit = look like shit!

Pretty simple.

[tank2005]

Don't wast bandwidth asking something as ridiculous as this, you should know better than that.

Eat like shit = look like shit!

Pretty simple.

who,s eatin shit ....i ment eat like fcuk

[Smak]

front lateral raises all the way above the head are excellent for trap growth.

[q12345]

yep, i see people with 400+ pounds trying to shrug and only moving the bar an inch

use enough weight that you can't get more than 12 reps, and try to make your shoulders touch your ears

try to make ur shoulders touch your ears great way to put it