Deadlifts & traps

[Kaytime]

Hi i do deadlifts every 2nd week & the strongest i have ever lifted was 220kg for 3 reps...

i see alot of threads where people say they get sore traps and it builds it big but it doesnt happen with me...

Could i be doing it wrong?

when your bringing the bar up do you roll your shoulders back or no? i just want to feel them...

 

[future]

Soreness doesnt necessarily mean growth and productivity.

 

[REFORMATA]

Just wait till your hams/quads/glutes catch up to your trap strength..and once you get up to pulling more, you'll see more growth. Also, I'm a big fan of ONE straight (heavy) set, then a widowmaker set of 20 grueling (still heavy but not AS heavy) reps

Training this way, you reach your growth point without causing muchactic acid buildup. And you can deadlift at LEAST once a week. I personally deadlift twice a week. Also, what KIND of deads are you doing?

 

[future]

Bad advice. Deadlifting more than once a week is asking for trouble. Lactic acid can build up with 6 reps...and ESPECIALLY 20. Still that isnt what causes soreness.

 

[HAYEZ]

20 reps of deads i think my back would explode...either that orid be laying on the floor the rest of the night paralyzed

 

[grubd]

20 reps, I don't consider anything someone can do that amount of times heavy. I can do 405 twice. That is heavy. Ronnie Coleman does 405 for 20. That is light.

 

[the_alcatraz]

Just wait till your hams/quads/glutes catch up to your trap strength..and once you get up to pulling more, you'll see more growth. Also, I'm a big fan of ONE straight (heavy) set, then a widowmaker set of 20 grueling (still heavy but not AS heavy) reps

Training this way, you reach your growth point without causing muchactic acid buildup. And you can deadlift at LEAST once a week. I personally deadlift twice a week. Also, what KIND of deads are you doing?

20 reps on a deadlift??!? wtf!? Bro, this will most likely get him injured...just sayin

 

[burnthiscorpse]

as far as the traps thing, I myself have genetically large traps. But nothing has added beef to them like deads and or rack pulls. Also clean and press. I dont do shrugs. I hate them soooooooo much.

 

[bblazer]

I'm in the 20RM club for both deads and squats.

But when I do them it is for a specific reason.

1) I only do this once every 6 weeks in place of my regular dead or squat workout.
2) I do no other assistance exercises that workout
3) I do it with roughly 70% of my max
4) I do 20 sets (after a warmup)

I have found that when I do this, I can break through any barrier I may be having. It also is a shock to my CNS that is done intentionally, usually before I make the move up to a heavier cycle of working sets.

Finally, it is my way to commune with God as you may understand him/her. Around rep 15 of the second set, I swear I see him.her and I just keep doing what I am told to do by him/her.

I say this all with the caveat, that it is not for everyone, and you need to know your body better than anything, and you need to have some serious experience under your belt.

The old timers called these "Milk & 20's" because they would drink a glass of milk immediately after the 20th rep.

B-

 

[the_alcatraz]

I don't mind 20 sets of squats or 20 rep squats...although I generally feel like throwing up right after, but it's a good kind of pain sensation

I'm against 20 rep deads though...too much back stress IMO

 

[future]

I'm in the 20RM club for both deads and squats.

But when I do them it is for a specific reason.

1) I only do this once every 6 weeks in place of my regular dead or squat workout.
2) I do no other assistance exercises that workout
3) I do it with roughly 70% of my max
4) I do 20 sets (after a warmup)

I have found that when I do this, I can break through any barrier I may be having. It also is a shock to my CNS that is done intentionally, usually before I make the move up to a heavier cycle of working sets.

Finally, it is my way to commune with God as you may understand him/her. Around rep 15 of the second set, I swear I see him.her and I just keep doing what I am told to do by him/her.

I say this all with the caveat, that it is not for everyone, and you need to know your body better than anything, and you need to have some serious experience under your belt.

The old timers called these "Milk & 20's" because they would drink a glass of milk immediately after the 20th rep.

B-

One of my offseason sessions once a month was to superset 20 rep squats with 20 rep deads. Lots of fun...and vomit.

 

[bblazer]

One of my offseason sessions once a month was to superset 20 rep squats with 20 rep deads. Lots of fun...and vomit.

I love workout vomit.

It means you did something that day.

B-

 

[burnthiscorpse]

One of my offseason sessions once a month was to superset 20 rep squats with 20 rep deads. Lots of fun...and vomit.

I cannot imagine supersetting squats and deads. I seriously wanna puke just thinking about it right now. I'm actually queezy.

 

[the_alcatraz]

One of my offseason sessions once a month was to superset 20 rep squats with 20 rep deads. Lots of fun...and vomit.

Yes!!

 

[artificialaspirations]

I'm in the 20RM club for both deads and squats.

But when I do them it is for a specific reason.

1) I only do this once every 6 weeks in place of my regular dead or squat workout.
2) I do no other assistance exercises that workout
3) I do it with roughly 70% of my max
4) I do 20 sets (after a warmup)

I have found that when I do this, I can break through any barrier I may be having. It also is a shock to my CNS that is done intentionally, usually before I make the move up to a heavier cycle of working sets.

Finally, it is my way to commune with God as you may understand him/her. Around rep 15 of the second set, I swear I see him.her and I just keep doing what I am told to do by him/her.

I say this all with the caveat, that it is not for everyone, and you need to know your body better than anything, and you need to have some serious experience under your belt.

The old timers called these "Milk & 20's" because they would drink a glass of milk immediately after the 20th rep.

B-

20 sets at what rep range?

 

[bblazer]

20 sets at what rep range?

Typo. I meant to say 20 reps not sets.

B-

 

[artificialaspirations]

not 20 sets of 20 reps? lol

 

[scotty too hotty]

For traps, the best exercise is good old barbell shrugs. Make sure you use straps, because your shoulders will always be stronger than your forearms. I never dead with straps, that is for wussies (except if it's Ronnie's famous 800 pound set on youtube!) I always do sets of 20 on shrugs, and I go up to 495 pounds. Deads work many muscles, but the bread and butter from them is lower back and core strength. I weigh 205 and can deadlift 535 strapless right now (prob could get 550, haven't tried lately though.) I stick in the 1-10 rep range for deadlifts, but have gone higher, not anymore(puke!) My main focus lately has been squats. I've only been deadlifting once a month, but I miss doing them more often. My traps aren't bad, people have complimented me before. My picture is in the pics section under summer pictures, if you want to check them out. Good luck bro... Scotty

 

[Tblock1]

I love workout vomit.

It means you did something that day.

B-

God I love the way Bblazer thinks...

 

[REFORMATA]

There is nothing at all wrong with 20 reps on deads gentleman. If your form is correct, its the exact same as 2 sets of 10, accept a higher level of trauma.

And future, I wasn't suggesting deadlifting heavily twice a week. Or if I was, that's not what I meant. And that advice is strictly ON cycle (for me), while NOT in any kind of calorie deficit. I heal quite nicely. No injuries to report. And I do cardio constantly, and lactic acid has never really been a problem.

 

[the_alcatraz]

not 20 sets of 20 reps? lol

400 reps?? is that humanly possible? lol

 

[artificialaspirations]

I don't want to find out