Please Scroll Down to See Forums Below SofaGeorge
New member
President Reagan's name is spelled R-E-A-G-A-N.
Advice Needed For Trap Development
- Thread starter Juiced>U.S. Marine
- Start date
9 out of 10 times when a body part is laggin and someone post these type of questions they are overtraining that part hoping to bring it back up.. what are you currently doing.. give the whole split.. is everything else progressing well..
traps need either more reps or more of a squeeze at the top because the motion is shorter... well maybe not NEED but it will help..
deads/shrugs/deads 3 best exercises..
good luck
traps need either more reps or more of a squeeze at the top because the motion is shorter... well maybe not NEED but it will help..
deads/shrugs/deads 3 best exercises..
good luck
What's up jarhead, try switching up your shrugs, from a wide/shoulder width apart to a very close grip on a smith.
The close is nice, try sqeezing at the top of the rep till your fucking head feels like it's going to explode, I like those alot, I was stuck for a little bit and I broke the barrier with those.
The close is nice, try sqeezing at the top of the rep till your fucking head feels like it's going to explode, I like those alot, I was stuck for a little bit and I broke the barrier with those.
NOTHING hits my traps even close to this : I go to the hammer strength flat chest machine, where you lay down flat on your back. I use wrist straps and pile the wieght on there, I go up and then down and let it sit in a stretched position for a few seconds then pull up again. I use one RP set. My traps are my best bodypart now.
CYPRIOSQUATS
New member
A few variations for shrugs i like someone to push down on my shoulders with there hands and then remove them and do a few more reps. I got a deep soreness in my traps from that. I also like single dumbell high pulls.
CYPRIO
CYPRIO
my traps are up level with my ears now.....here is what i do......
i find plain and simple work best for MY traps.....
weight range: first set 15 reps, second set 9-11 reps, third and fourth sets 5-7 reps increase weight each set....3rd and 4th set
HEAVY!!!!!
dumbell shrugs,straight up (no rotation)...until they are level with your ears, now hold for a count of 2 seconds (squeezing the whole time), down slowly and up slowly, again.... high squeeze with a 2 second hold......do as many as you can that way then when you can't squeeze 'em any longer do them regular speed
until fatigue......3-4 sets and your done!!!!
AND DO TRAPS FIRST!!! then maybe delts.....
i find plain and simple work best for MY traps.....
weight range: first set 15 reps, second set 9-11 reps, third and fourth sets 5-7 reps increase weight each set....3rd and 4th set
HEAVY!!!!!
dumbell shrugs,straight up (no rotation)...until they are level with your ears, now hold for a count of 2 seconds (squeezing the whole time), down slowly and up slowly, again.... high squeeze with a 2 second hold......do as many as you can that way then when you can't squeeze 'em any longer do them regular speed
until fatigue......3-4 sets and your done!!!!
AND DO TRAPS FIRST!!! then maybe delts.....
The_Eviscerator
New member
Heffe said:
Amen!
The Hammer deadlift station is good for traps. One routine I like is to do a set of heavy deadlifts here and then follow that immediately with a set of shrugs. You'll feel it the next day if it's heavy.
Other times I'll do 4-5 sets of dumbbell shrugs, 6-8 reps.
As one other guy said, don't overtrain them to try and catch them up. Just hit them hard and heavy with one of the above methods, then stop and come back and hit them a different way next week.
One thing I learned a long time ago is that the traps and upper back can handle much more weight than you assume. I see guys shrugging with 35 lb. dumbbells. They have no idea how much weight they can lift because they've never tried anything heavier... it just never occurs to them.
Other times I'll do 4-5 sets of dumbbell shrugs, 6-8 reps.
As one other guy said, don't overtrain them to try and catch them up. Just hit them hard and heavy with one of the above methods, then stop and come back and hit them a different way next week.
One thing I learned a long time ago is that the traps and upper back can handle much more weight than you assume. I see guys shrugging with 35 lb. dumbbells. They have no idea how much weight they can lift because they've never tried anything heavier... it just never occurs to them.
