Bros. Design me a trap routine

[soupeater]

Hey guys. Traps are laggin. What's the best exercises and sets/reps with dumbells? Cheers.

 

[Evan Tipps]

Deadlifts. behind the back shurgs. Power cleans. Dumbell shrugs. 6-12 reps do the trick

 

[soupeater]

Thanks man. Behind the back shrugs are self explanatory?

 

[TakedaShingen]

I really like doin shrugs on the calf machine. It's a stable motion that lets me control the weight push and the negative. Easy to hold for a 5 or 10 count on each rep. Burns like hell.

 

[Evan Tipps]

Thanks man. Behind the back shrugs are self explanatory?

Yessir

 

[ssez222]

Sometimes high reps works well too, find what works for you but don't get comfortable with only one exercise, switch it up. Hang cleans are good as well

 

[Evan Tipps]

Sometimes high reps works well too, find what works for you but don't get comfortable with only one exercise, switch it up. Hang cleans are good as well

Very true I go from4-80 reps before haha. Main thing is pick a weight that you can contract good to. And stretch it out at the bottom

 

[soupeater]

Cool. I've been doing drop sets of shrugs till failure. Around 50 reps towards the end of the set.. I'll add some of those others. Thanks guys. How bout rep range? 8-10?

 

[joeblow12345]

Keep reps mid to high and get a good static contraction at the top. Hold it as long as you can at the end of each set.

Sent from my SPH-D710 using EliteFitness

 

[b fold the truth]

Can you deadlift 2x body weight for 10 + reps?

 

[Buildingup24]

T NATION | Power Look
Its great.

 

[soupeater]

Thanks again to all. No I can't deadlift 2x bodyweight. I'm working on it. I'll post back in a couple months and let ya know if this worked. Cheers.

 

[themondtster]

T NATION | Power Look
Its great.

Found an exercise on there called saw shrugs. Like em a lot. Do a mix of power shrugs, saw shrugs, and face pulls and hit them from three angles. Like to browse Tnation from time to time, have some good info.

 

[Buildingup24]

Yeh some awesome guys write articles on there. They get a lot of hate for pushing products but it's a supp company, gotta accept it. N they have awesome supps, just really expensive.

 

[Dman22]

I personally feel I gain by walking through the gym with a plate in each hand. I Just let them hang, let my traps relax and it gives me great results. I do this between each set and normally walk about 35 yards