Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

My Traps Are Bleeding

al420

al420

New member
Well not really, but they hurt like hell. Did Jump Shrugs for the first time on Saturday and I am in some pretty decent pain. I had my wife mashing on them all day yesteday as I felt like they were contracted the entire day - painful as hell.

Anyway - thanks to Biggt for the suggestion. I had been doing Power Shrugs prior and they got nme sore - prior to them was doing traditional BB style trap work w/ some success but never this type soreness.

Just thought I would share. BTW my traps are HUGE! :chomp:
 
Good to hear.....wait until 3 full wekks of jump shrugging, your shirts would fit funny without the gear, I can only imagine what you'll look like.
 
How do you perform a jump shrug? I am tired of trying to burn my traps out with my gyms 115 pounders (it takes about 20). Thanks for the info.
 
I also would like to know how to get them like yours Biggt.
 
That is a jump shrug in the vid alright......that's all I do for traps other than heavy pulls and olympic lifts. I jump shrug about twice a month on average, sometime I train them every week in a 3 or 4 week spurt.

When I jump shrug though, I go in a cage or rack, I set the pins low, below knee level to ensure they don't hit and I can get low enough to incorporate the hips. I do them HEAVY, the untimate goal (not possible at first, but should be built to) is to rep with at least your deadlift max. The whole point is overload. Getting a full range of motion is of the ultimate importance, try to pull your traps above your ears, a pause at the top isn't important and it isn't even possible when using any weight that is worth yout trouble......Personally, I like 5's, and I will run the sets up (6 or 7) to up the TUT/total work....the lower reps allow me to use even more weight, and load is king.
 
LOL Biggt No way in heck will I be able to do reps with 405! maybe in 2 years lol. Wow! and those shrugs look insane.
 
Ilovetolift said:
LOL Biggt No way in heck will I be able to do reps with 405! maybe in 2 years lol. Wow! and those shrugs look insane.
Click to expand...


Don't start with 405, brother......with a 405 DL, you should be able to handle 315-ish on week one, just add a little every week, and before you know it 405x5 will be nothing.

By the 3rd week, I'll go out and guarantee noticeable results.
 
BiggT said:
Don't start with 405, brother......with a 405 DL, you should be able to handle 315-ish on week one, just add a little every week, and before you know it 405x5 will be nothing.
By the 3rd week, I'll go out and guarantee noticeable results.
Click to expand...
agreed^^

ILTL:
from what i've read you have a pretty much untrained deadlift of 405 too (I do as well) ... you can shrug more than 405... you just don't know it yet :evil:

I've worked up to a 6 plate per side shrug session before... you can do it, you just have to believe :) ... and use straps too, lol.
 
al420 said:
They are totally better today. Left shoulder is th one hurt so that might have had something to do w/ it - not sure, but yes I am right handed
Click to expand...
Great... must feel good to go and put a shirt on without your trap talking smack when you pull your arm up :)

you're left is probably the weaker, non-dominant one... as is mine.
 
just out of curiousity, why are jump shrugs anymore effective then standard shrugs or power shrugs?
 
you can handle more weight I would guess - I can only speak from experience, which is standard BB style trap work, power shrugs, and jump shrugs. Jump are the most effective for sive gains.

Also - jump shrugs are an Olympic "assistance" lift - meaning they are meant to help get one of the big lifts stronger.
 
A jump shrug is a power shrug....just 2 different names....they are typically done inside of a rack and deweighting on the pins is acceptable....a Hawaian Shrug (coined when Bill Starr was the S and C coach at The U of H) is just a power shrug outside of the rack with the first rep pulled from the floor and no de-weighting.......I do sort of a combo, I go in the rack because I feel I pull enough from the floor, but I don't deweight on the pins.

Lee, the main reason they are more effective is because you can use more weight and overload the upper back more.....I know, people are gonna say "but weight over form??", the thing is a jump shrug isn't a cheating shrug, it is a dynamic pull, and the back is just made for dynamic pulling.
 
Hey all. My names Adam and Im new to this forum. I was just searching through the various trap threads as for me traps are the most kick ass muscle group on the human body. Anyway I know this thread is pretty old but the title caught my eye I mean TRAPS BLEEDING!!! lol. This has got to be one of the craziest trap exercises ive come across and after reading this thread im off to hit my trap right now and will definately be doing Trap jumps. Thanks to the thread starter
 
You must log in or register to reply here.

Similar threads

Dr_Strangelove
Approved Log TRT Training and Lifestyle Journal
Replies
18
Views
882
the_alcatraz
the_alcatraz
AusCreatine
Approved Log First Blast Cycle Log
2 3
Replies
280
Views
26K
Core Pharma Rep
Core Pharma Rep
YoreyC
Approved Log My gearless training Log
2
Replies
103
Views
11K
the_alcatraz
the_alcatraz
FishyAnchovy
Approved Log My Orals-Only Pre-Cycle LOG
Replies
21
Views
4K
MUSTANG_18
MUSTANG_18
hypogaeum
Approved Log My Testosterone Primobolan HGH and Anavar Recomp Log
2 3
Replies
283
Views
29K
the_alcatraz
the_alcatraz
Top Bottom