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Thread: Traps like Tom Hardyís?

  1. #1
    wavefunction is offline Disrespect is not tolerated
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    Traps like Tom Hardyís?

    What would it take to build upper traps like Tom Hardy did for Warrior? Gear, of course. A lot? A whole lot of shrugs, Iím sure... Anything else? What do you think?
    Attached Thumbnails Attached Thumbnails -6ef219dc-6b32-482e-af9c-7f44514d40c4.jpeg  

  2. #2
    wavefunction is offline Disrespect is not tolerated
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    He didnít have traps like that in Inception, so he must have built them in under a year? Impressive.

  3. #3
    wavefunction is offline Disrespect is not tolerated
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    No, he did have impressive traps while filming Inception:

    -tom_hardy_2567054.jpg

  4. #4
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    Genetics play a role, my man also has top nutritionists and trainers as well. Not dismissing the hard work but they help.

    Variants of shrugs, Smith, barbell, dumbbell, cables, reverse, single arm smith, reverse pec dec, upright row and deadlifts to name a few.
    Last edited by SampsonandDelilah; 01-17-2020 at 06:04 PM.
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    -d2991b58-e003-4d1b-87c4-4fdd263ffcdd.jpg

    Old photo of mine, but it shows you can easily overtrain them and then they dominate the physique

    I use to overtrain them and looked disproportionate (no clue how to rotate the damn pics lol)

    Versus now, more proportional and far less trap work

    I’m no Bane though...

    -80e142f6-a8d9-4e37-aaa8-c2e9cf13b230.jpg
    Last edited by SampsonandDelilah; 01-17-2020 at 06:13 PM.
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    Snatch grip deads off of blocks helped me build some traps up at one time, in addition to the usual suspects.

    BUT, I would say consult this guy for all trap questions.

    -bill-kazmaier.jpg
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  7. #7
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    Quote Originally Posted by cylon357 View Post
    Snatch grip deads off of blocks helped me build some traps up at one time, in addition to the usual suspects.

    BUT, I would say consult this guy for all trap questions.

    Click image for larger version. 

Name:	Bill-Kazmaier.jpg 
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    That’s a classic case of genetics and more of a “no neck syndrome” vs big traps lol

    This should probably be moved to the workout and training section...
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  8. #8
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    Quote Originally Posted by SampsonandDelilah View Post
    That’s a classic case of genetics and more of a “no neck syndrome” vs big traps lol

    This should probably be moved to the workout and training section...
    Agree in both cases.

    BTW Sampson, you are looking full Beast Man in your avi. Keep on, brother!

    Edit: actually, looking at Kaz now vs then, you can see that he has some pretty good traps then. But the now pics, with his traps somewhat deflated, does illustrate the sort of short thick neck Sampson referred to.
    Last edited by cylon357; 01-17-2020 at 06:59 PM.
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  9. #9
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    Samson ur traps were insane man wow i dont train mine well ive trained the once since i been back at the gym.
    As pictured Kaz was a 330lb WSM and one of the strongest men of all time he was huge everywhere his structure could not be built its simply genetic

    To the OP train Them 3x per week if thats the look you are going for. Heavy deadlifts always was enough for me, shrugs are optimal for growth tho. Ive seen Ronnie shrug 765 behind the back btw
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  10. #10
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    Quote Originally Posted by wavefunction View Post
    What would it take to build upper traps like Tom Hardy did for Warrior? Gear, of course. A lot? A whole lot of shrugs, Iím sure... Anything else? What do you think?
    Google Tom Hardy Trap workout, he has an entire workout involving neck exercises and neck bridges, etc.

    Sent from my Pixel 2 XL using Tapatalk

  11. #11
    ZXY2 is offline "Retired"
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    Close grip upright barbell rows to your nose.
    As it nears the top, roll your shoulders back and pull the bar apart.

    Its a great finisher exercise but dont do it with heavy weight or you can hurt a shoulder.

    It really digs into your traps harder than anything I have found once you get the form down.

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    Quote Originally Posted by Obs View Post

    This dude would eat Tom Hardy for a snack
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  14. #14
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    Quote Originally Posted by SampsonandDelilah View Post
    This dude would eat Tom Hardy for a snack
    Kind of looks like he already did and is maybe having to poop him back out

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  15. #15
    wavefunction is offline Disrespect is not tolerated
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    Quote Originally Posted by SoCalmk6gti View Post
    Google Tom Hardy Trap workout, he has an entire workout involving neck exercises and neck bridges, etc.

    Sent from my Pixel 2 XL using Tapatalk
    You mean 5 minute long video where he and his trainer discuss training for the Bronson film. They show a few moves there. The clip is ripped from the Bronson DVDs extra features - that movie came out years before Warrior and Hardy had a different kind of physique there.

  16. #16
    ZXY2 is offline "Retired"
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    Quote Originally Posted by cylon357 View Post
    Kind of looks like he already did and is maybe having to poop him back out

    You guessed it.
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  17. #17
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    Power cleans grew my traps more than shrugs ever did. Tbar rows also helped.

    https://youtu.be/P5yDebcun1I

    I miss this maniac.
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  18. #18
    wavefunction is offline Disrespect is not tolerated
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    Quote Originally Posted by Octaneforce View Post
    Power cleans grew my traps more than shrugs ever did. Tbar rows also helped.

    https://youtu.be/P5yDebcun1I

    I miss this maniac.
    I've watched this before. "I'm gonna talk about something that nobody does, I don't do it either"

  19. #19
    ZXY2 is offline "Retired"
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    Quote Originally Posted by Octaneforce View Post
    Power cleans grew my traps more than shrugs ever did. Tbar rows also helped.

    https://youtu.be/P5yDebcun1I

    I miss this maniac.
    As a builder and not a strength guy I havenever done powercleans. I try to isolate as best I can.

    Traps I usually hit shugs walking down the db rack, seated shrug machine, standing shrugs on machine, back to db rack or my specialized to the nose shrugs
    I try to keep everything out of it. Hands are just hooks.
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  20. #20
    wavefunction is offline Disrespect is not tolerated
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    I have never done a deadlift in my life, is that bad? I just don't feel like picking up a heavy object using my back...
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  21. #21
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    Quote Originally Posted by wavefunction View Post
    I have never done a deadlift in my life, is that bad? I just don't feel like picking up a heavy object using my back...
    I can't, I have bad lower discs that prevent squatting for periods of time too.
    For building purposes though they arent ideal.
    Its a very costly exercise. Employs way too many groups to isolate anything ideally.

    Doing a full body exercise would be something I saved for the last exercise to use lighter weight targeting a group that is already ver well fatigued. That way all the other groups arent breaking down anything close to the fatigued muscle.
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    It's mostly genetic. I got a lackluster upper pec and I've been training chest more than any other muscle group all of last year. It's still my weak point, though maybe a bit better. Traps I've always had, never went away. If I ever injected PMMA like Rich, it would be in my upper chest. Get that front to back gluteus, sit all kinds of ways.

  23. #23
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    Quote Originally Posted by Obs View Post
    You’re definitely on the shitter in this picture
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  24. #24
    jchc86 is online now Junior Member
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    Quote Originally Posted by wavefunction View Post
    What would it take to build upper traps like Tom Hardy did for Warrior? Gear, of course. A lot? A whole lot of shrugs, Iím sure... Anything else? What do you think?
    Tren
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  25. #25
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    Quote Originally Posted by i_SLAM_cougars View Post
    You’re definitely on the shitter in this picture
    Too much HGH will do this to you;when you cant stop eating, you cant stop shitting.

  26. #26
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    Different angles and different exercises. My main concentration is basic compound movements. If not dead’s then rack pulls for sure.heavy Barbell squatting is a good trap builder with the tut.

  27. #27
    wavefunction is offline Disrespect is not tolerated
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    Quote Originally Posted by Cuz View Post
    To the OP train Them 3x per week if thats the look you are going for. Heavy deadlifts always was enough for me, shrugs are optimal for growth tho. Ive seen Ronnie shrug 765 behind the back btw
    Iíve been training traps every day lately. Arnold trained abdominals every day - worked for him. Hopefully traps are not much different in that respect.

  28. #28
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    I think genetics play a part. I have naturally big traps & calves

    I've spent most of my life trying to get my delts to catch up to the size of my traps.

    I think maybe traps respond similarly to calves. My calves were built by walking, while I was a fat teenager.
    Years later I tried calf raises and literally couldn't find enough weight to add ... 100 rep deep squeeze sets, with a mini pause every 20 reps

    Those overweight school years, I always carried a very heavy back pack and from high school years onwards, I can't remember not having unusually large traps


    So my unqualified theory is, traps respond best to similar training style / rep ranges as calves

  29. #29
    wavefunction is offline Disrespect is not tolerated
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    I thought only enhanced humans have big traps?

  30. #30
    ZXY2 is offline "Retired"
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    Quote Originally Posted by i_SLAM_cougars View Post
    You’re definitely on the shitter in this picture
    Took it for silabolin
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  31. #31
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    -fullsizeoutput_168.jpeg
    my traps .. smith machine shrugs with an isometric hold at the top. then same thing with me shrugging with the bar behind my back.
    done this for years, its my go to for traps
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  32. #32
    ZXY2 is offline "Retired"
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    Quote Originally Posted by GearHeaded View Post
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    my traps .. smith machine shrugs with an isometric hold at the top. then same thing with me shrugging with the bar behind my back.
    done this for years, its my go to for traps
    Behind the back is something I gotta remembrr to try
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  33. #33
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    Quote Originally Posted by Obs View Post
    Behind the back is something I gotta remembrr to try
    yes. traps are part of the back musculature not the shoulders . they are the only part of the back muscle we can see in the mirror from the front , but we still should train them like they are behind us

  34. #34
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    Quote Originally Posted by GearHeaded View Post
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    my traps .. smith machine shrugs with an isometric hold at the top. then same thing with me shrugging with the bar behind my back.
    done this for years, its my go to for traps
    I’ll have to give the behind the back thing a try. I’m always nervous I’m going to fuck my neck up again, so I’ve pretty much given up on upright rows
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  35. #35
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    Quote Originally Posted by wavefunction View Post
    I have never done a deadlift in my life, is that bad? I just don't feel like picking up a heavy object using my back...
    Lmfao

  36. #36
    wavefunction is offline Disrespect is not tolerated
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    Quote Originally Posted by GearHeaded View Post
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    my traps .. smith machine shrugs with an isometric hold at the top. then same thing with me shrugging with the bar behind my back.
    done this for years, its my go to for traps
    This does seem to work the traps better than all the other shrugs I’ve been doing. I’ve done 13 sets so far and expect to wake up with no neck tomorrow

  37. #37
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    Quote Originally Posted by GearHeaded View Post
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    my traps .. smith machine shrugs with an isometric hold at the top. then same thing with me shrugging with the bar behind my back.
    done this for years, its my go to for traps
    This and calf work are the best uses of the smith machine, in my very humble opinion.

    I like the smith for this purpose because I can stand away from the bar a little when I shrug. I don't like using a standard barbell cause it rubs my ding dong the wrong (ok, sometimes RIGHT) way.

    Edit: I do dumbbell shrugs mostly.
    Last edited by cylon357; 01-24-2020 at 07:03 PM.

  38. #38
    wavefunction is offline Disrespect is not tolerated
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    Traps like Tom Hardyís?

    Looks like genetics play a role in Tom Hardyís case:



    He had traps even back when he was skinny.

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