Trap workout help.

[shadowlid]

First off i typed traps into the search bar and didn't come up with the answers i need.

The only workout i have been doing for my traps is shrugs. But my partner which is pretty big. But doesnt hold a match to most of you fellas say the only way to do shrugs is hold the dumbbells directly to you sides and try and bring your shoulders to your ears. Now i know this is not the only way.

And im not getting the results i want. I want big traps mine are small and not gaining much mass.

I want traps like Goldberg or the rock. Though my genetics may not allow this that is my goal.

Everything else is going pretty good. Just wanted to get the traps a little better.

Thanks,


Shadow

[Twist]

hey bro!

For big traps (something 90% of girls hate... just saying) you want to deadlift super heavy, follow this up with your partners routine. Also on shoulder days heavy lateral raises, like on the machine, with a spotter to force you through the reps will make them grow. A thick back gives them mass, so work on heavy cable rows, balls out.

[shadowlid]

hey bro!

For big traps (something 90% of girls hate... just saying)

Damn bro i cant believe how big you got. I cant wait!!!

Cant have that. Now can we. So i guess ill try for moderate sized traps? I dont want any of the women turned off.

Thanks again bro.

[TUnit]

I started training mine with shoulders and back because both of them work your traps to a degree. Just seperate the 2 days to have a few days off in between for rest. A great exercise to add to shoulders which helped mine alot were upright rows. But be careful with them, as they can be hard on the shoulders. I just started doing them with the rope on the cables machine and it doesn't bother my shoulder as much anymore. Also, on your back days add in some close grip pulldowns and wide grib seated rows, and maybe some behind the back shrugs.

[tbody66]

Nothing works the traps like an upright row. I do agree with your friend that the only "safe" way to perform the shrugh is how he described. Any rolling of the shoulder during a shrug puts too much strain on the rotator cuff.
Throw upright rows in as your last shoulder exercise, properly performed they will accomplish what you desire. Keep the weight in close to your body, on the bottom portion of the exercise do not let the weight go below your belly button, this keep constant tension on the target muscle. The top of the motion should be almost touching the chin, the entire movement should be controlled with a pause at the top and no rocking of the body throughout. Keep the rep range high 20-25 reps per set.

[baseline_9]

Baseline's top tip of the day....

When shruging bend forward slightly at your hips...

This alows the barbell or dumbell's to hang freely and creates a smoother movement....

The big advantage is that it increases the ROM dramaticaly because it pulls the shoulder girdle forward aswell as down


Trust me on this one guys, if u havnt tried it you should

[shadowlid]

Thanks all!!! I will be trying all of these in the gym this week.

[stickyfingers]

have you tried cleans and snatches?

[cerealkiller326]

Baseline's top tip of the day....

When shruging bend forward slightly at your hips...

This alows the barbell or dumbell's to hang freely and creates a smoother movement....

The big advantage is that it increases the ROM dramaticaly because it pulls the shoulder girdle forward aswell as down


Trust me on this one guys, if u havnt tried it you should

For the longest time I thought I invented this exercise, ahaha no doubt always in my routine. +1 for Baseline.

[tbody66]

Who's got the traps???