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How OFTEN Do You Train TRAPS?
- Thread starter MonStar1023
- Start date
I only train them directly once per week when I do shoulders, although they get some work when I do deads, etc. I definetly need to work them more however. What are some good trap exercises? I've done pretty much every variation of shrugs, dumbell, barbell, smith machine, etc.
DC-Power cleans are one of the quick lifts that olympic-style weightlifters use.There are two "portions" to this pull which starts out the same as a deadlift and finishes with the bar "racked" across the clavicles in the same position as one would use to start a front squat or overhead press.
Here's a quick description:Start with the bar on the floor in the same way you would a conventional deadlift.Same grip,foot spacing,stance,etc.The first "pull" is from the floor to the knee level and is done with the same speed as a deadlift(fairly slow).The second pull is from the knee level to the mid chest level and is done explosively by shooting the hips forward,jumping up on the toes and explosively shrugging the traps.These three motions are done simultaneously to elevate the bar to the chest level, whereupon the lifter "drops down under the bar whipping his elbows underneath it.These two actions "rack" the bar on the chest and the lifter stands up.This is one rep.It is dubbed a quick lift because it must be done that way in order to perform it properly.
I do this lift for the traps because of the explosive movement, which really stimulates them into growth.
Yes, I do regular deadlifts.Usually with a wide grip while standing on a 4 inch platform.
Here's a quick description:Start with the bar on the floor in the same way you would a conventional deadlift.Same grip,foot spacing,stance,etc.The first "pull" is from the floor to the knee level and is done with the same speed as a deadlift(fairly slow).The second pull is from the knee level to the mid chest level and is done explosively by shooting the hips forward,jumping up on the toes and explosively shrugging the traps.These three motions are done simultaneously to elevate the bar to the chest level, whereupon the lifter "drops down under the bar whipping his elbows underneath it.These two actions "rack" the bar on the chest and the lifter stands up.This is one rep.It is dubbed a quick lift because it must be done that way in order to perform it properly.
I do this lift for the traps because of the explosive movement, which really stimulates them into growth.
Yes, I do regular deadlifts.Usually with a wide grip while standing on a 4 inch platform.
Oh I see, very good description of power cleans. I think I'm going to try them out next time at the gym.
It seems like both power cleans and dead lifts use a lot of legs, do you use either of those on your leg days at all? Also, does changing your grip width effect the muscles used significantly?
It seems like both power cleans and dead lifts use a lot of legs, do you use either of those on your leg days at all? Also, does changing your grip width effect the muscles used significantly?
DC-Be very,very careful when attempting power cleans.Especially the first couple of times.Ideally, you should seek out a qualified olympic lifting coach to teach you the form, as they are a very complex movement.Quite a few people have been injured doing them.If you do try them, use very light weights(initially) and focus on form and speed rather than poundages.
Power cleans heavily involve the leg muscles and I usually do them on leg days.The wide grip deadlifts seem to hit the traps better, and I do mine on a platform which increases the range of motion, which hits the legs better.This has been my primary leg exercise, but I've just begun back and front squats, so these deads are taking the backseat for now.
Power cleans heavily involve the leg muscles and I usually do them on leg days.The wide grip deadlifts seem to hit the traps better, and I do mine on a platform which increases the range of motion, which hits the legs better.This has been my primary leg exercise, but I've just begun back and front squats, so these deads are taking the backseat for now.
Bigsatan13
New member
Once a week but I know they get hit a few more times during some back exercises.
MonStar1023
New member
Yeah that makes sense.. I think 1x per week is the most common..
Fuck!
I voted never in a ten year old thread lol
Deads and rows, then rows and deads. This routine takes care of my traps.
I voted never in a ten year old thread lol
Deads and rows, then rows and deads. This routine takes care of my traps.
Completely forgot about this. Yes! Military's crush your traps. Extra cool points for doing them standing like a man.
yes and with heals touching or its not a military press
i dont train traps much, couple of workouts lately Iv done some machine shrugs just to try them out but deads and military is what built my traps. I cant really say rows did either because there isnt one type of row that I have stuck with all along...
diedeadEnough
New member
underhand shrugs with medium weight. holding and squeezing, my traps are exploding right now.
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