I need traps!

[Slyder190]

Anyone have any trap routines that worked well for them? I will be starting 5x5 on Monday. I was thinking of learning how to do power-cleans. I was also thinking of maybe super-setting shrigs and upright rows.

 

[wnt2bBeast]

are you doing deads? great for the traps..only other thing you may want to add BB shrugs or power shrugs

 

[InTraining]

Rack Deadlifts have brought out my traps...

Maybe some DB shrugs with 1-2 sec hold at top after the Rack Deadlifts

 

[thefren]

For me, DB shrugs have worked wonders slyder. I've been doing them for about 6 months and my traps have gotten huge. You must have good posture and not cheat with them though. Go as heavy as you can. I do 10 sets of 15 reps. I have also noticed my grip strength increased immensly, and forearms gotten bigger. I love shrugs.

 

[Dial_tone]

I never did anything other than DB shrugs for mine, but I usually do upright rows with delts.

 

[supreme]

Slyder:

Are you talking upper traps or total traps. i.e middle, lower & kick in the rhomboids??

Any way a great start is the power clean, make sure your form is good and not just a giant reverse curl or I will have to post tendonitis re-hab info for you (find a an olympic lifter or strength coach to teach you - not a bodybuilder or personal trainer)

Deadlifts kick ass also, but you need to keep the traps depressed through the entire ROM to keep good form, you will still work the traps but mostly mid & lower.

DB shrugs are great for upper traps but form is critical or you will wear out your shoulders! The DB's must hang at your sides NOT at an angle & your head cannot travel forward (the common gym form for the shrug) or your risk cervical problems.

Here's a llink to one the best traps / shrug articles ever by Paul Chek:

http://www.t-nation.com/findArticle.do?article=body_144shrug

stay away from the upright row! It results in biceps tendonitis & bursitis in too many people.

S

 

[eat big]

leaning shrugs, grab a hold of a pole, lean and shrug with one side at a time.

 

[MsBeverlyHills]

deadlifts!

 

[Jollyrogers_cookin]

deadlifts for sure bro

after deads do some shrugs in a cage, they will be sore for sure ..and grow

 

[boushee]

i do shrugs 2-3 times a week go super heavy reps of 10 - 8- 5 then put on so much weight that u cant even shrug it once and get it up as high as u can and just hold it shruged as high as u can it will help alot and if you touch the weight itll ge lighter

 

[JKurz1]

For me, DB shrugs have worked wonders slyder. I've been doing them for about 6 months and my traps have gotten huge. You must have good posture and not cheat with them though. Go as heavy as you can. I do 10 sets of 15 reps. I have also noticed my grip strength increased immensly, and forearms gotten bigger. I love shrugs.

10 sets??? This your entire w/o???

 

[from zero]

Deads. Heavy ones.

 

[cwick0]

deads and shrugs.

different shrug routines ive utilized:

shoulder width grip: 3-4 sets of 10
wide-grip: 3-4 sets of 10 then close grip for 2 sets of 15
wide-grip: 3-4 sets of 10 then dbs: 2-3 sets of 10
close-grip: 3 sets of 10 or 2 sets of 15 then 2-3 sets of dbs.

enjoy, wick

 

[kingc_79]

leaning shrugs, grab a hold of a pole, lean and shrug with one side at a time.

just lay on incline bench and do both...same thing basically. like kelso shrugs

 

[wootoom]

i like dumbell shrugs

 

[psychedout]

I wish that my gym still had a trap bar. But it doesn't, those things were the best for shrugs.

If your gym has a trapbar, use it, if not, you can't go wrong with db or bb shrugs.