Traps like Tom Hardy’s?

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What would it take to build upper traps like Tom Hardy did for Warrior? Gear, of course. A lot? A whole lot of shrugs, I’m sure... Anything else? What do you think?

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He didn’t have traps like that in Inception, so he must have built them in under a year? Impressive.

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No, he did have impressive traps while filming Inception:

[SampsonandDelilah]

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.

[SampsonandDelilah]

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...

[SampsonandDelilah]

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.

Attachment 177972

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...

[Cuz]

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

[SoCalmk6gti]

What would it take to build upper traps like Tom Hardy did for Warrior? Gear, of course. A lot? A whole lot of shrugs, I’m 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

[Obs]

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.

[Obs]

Attachment 177975

[SampsonandDelilah]

Attachment 177975

This dude would eat Tom Hardy for a snack

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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.

[Obs]

Kind of looks like he already did and is maybe having to poop him back out

You guessed it.

[Octaneforce]

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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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"

[Obs]

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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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...

[Obs]

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.

[Test Monsterone]

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.

[i_SLAM_cougars]

Attachment 177975

You’re definitely on the shitter in this picture

[jchc86]

What would it take to build upper traps like Tom Hardy did for Warrior? Gear, of course. A lot? A whole lot of shrugs, I’m sure... Anything else? What do you think?

Tren

[jchc86]

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.

[shaunjohn242002]

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.

[wavefunction]

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

I’ve been training traps every day lately. Arnold trained abdominals every day - worked for him. Hopefully traps are not much different in that respect.

[gymffiti]

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

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I thought only enhanced humans have big traps?

[Obs]

You’re definitely on the shitter in this picture

Took it for silabolin

[GearHeaded]

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

[Obs]

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

[GearHeaded]

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

[i_SLAM_cougars]

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

[Cuz]

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

[wavefunction]

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

[wavefunction]

Looks like genetics play a role in Tom Hardy’s case:



He had traps even back when he was skinny.