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Trap Development
- Thread starter Sun
- Start date
L
Large & In Charge
Guest
Are you making any progress with your current routine? It basically comes down to that, there is no magic set or rep scheme.
Also I would put cleans into the routine, they really work on my traps!!!!
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Also I would put cleans into the routine, they really work on my traps!!!!
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The more you know, the more you grow!
http://www.xtreme-forums.com
GenetiKing
New member
Sounds good. Not counting warm-ups, right? I like at least 4 apiece but I've been doing this for a while and traps are naturally a weak bodypart for me.
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Backstage, '75 Olympia:
Serge Nubret, "I look like I can take you."
Arnold, "Keep looking."
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Backstage, '75 Olympia:
Serge Nubret, "I look like I can take you."
Arnold, "Keep looking."
W
Warik
Guest
Are you going heavy? If you can successfully complete the last rep of your last set, then you're using too little weight. If you succeed this week, add another 5lbs to the weight next week. If you can't finish the last rep of the last set, keep working at it each week till you can, and then increase the weight again.
I recommend dropping the DB shrugs and just sticking to barbell shrugs. Use the cambered barbell... the cambered barbell is the same as the regular barbell, only there is a small indentation in the middle which allows you to do shrugs.
Use straps and/or gloves and/or chalk if you have to. Your traps are much stronger than your grip and you'll be doing yourself a great disservice if you don't utilize gloves/straps for shrugs. (Don't use gloves/straps for anything else, though! hah)
OH YEAH!!! And never use a pad when you squat. I think my traps have done more growing from having a few hundred pounds of iron on them each week than they have from all this shrugging business.
Hope this helps.
-Warik
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BY THE POWER OF GRAYSKULL!!!
IIIIIII HAAAAAAAAVE THE POWERRRRRRRRR!!!!!!!!!
I recommend dropping the DB shrugs and just sticking to barbell shrugs. Use the cambered barbell... the cambered barbell is the same as the regular barbell, only there is a small indentation in the middle which allows you to do shrugs.
Use straps and/or gloves and/or chalk if you have to. Your traps are much stronger than your grip and you'll be doing yourself a great disservice if you don't utilize gloves/straps for shrugs. (Don't use gloves/straps for anything else, though! hah)
OH YEAH!!! And never use a pad when you squat. I think my traps have done more growing from having a few hundred pounds of iron on them each week than they have from all this shrugging business.
Hope this helps.
-Warik
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BY THE POWER OF GRAYSKULL!!!
IIIIIII HAAAAAAAAVE THE POWERRRRRRRRR!!!!!!!!!
One thing with traps, you have to go heavy. Heavy front and behind the back barbell shrugs get the traps nice and thick. Always use good form, never bend/round your lower back or you risk injury.
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stay hungry
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stay hungry
LeviathanX
New member
My advice for trap development is to use DBs, not BBs. DBs put your arms in a more natural position, rather than adding that extra torque by having a BB in front or behind your body.
The most important thing about shrugs is that you must let your shoulders fall all the way down in the down position, and use only your shoulders when you are raising them (i.e. don't use your arms) towards your ears.
The most important thing about shrugs is that you must let your shoulders fall all the way down in the down position, and use only your shoulders when you are raising them (i.e. don't use your arms) towards your ears.
Killer trap workout for me is:
Dumbbell in each hand, each Dumbbell weighing about 35% of my own bodyweight, shrugging the shoulders 1 x 40-45
Say you weigh 200lb, 200 x 0.35 = 70lb dumbbell in each hand.
Then doing military press, (lowering Olympia bar with weights behind neck and raising) 1 set of each:
60% of bodyweight: 8 reps
55% of bodyweight: 12 reps
48% of bodyweight: 10-12 reps
Just the bar itself: 16 reps
What you can do compared to your bodyweight will vary with your strength and muscle, please only note my advice as suggestions.
If you can't even do 60% of your bodyweight once then go way down and build it up gradually as your strength increases.
Dumbbell in each hand, each Dumbbell weighing about 35% of my own bodyweight, shrugging the shoulders 1 x 40-45
Say you weigh 200lb, 200 x 0.35 = 70lb dumbbell in each hand.
Then doing military press, (lowering Olympia bar with weights behind neck and raising) 1 set of each:
60% of bodyweight: 8 reps
55% of bodyweight: 12 reps
48% of bodyweight: 10-12 reps
Just the bar itself: 16 reps
What you can do compared to your bodyweight will vary with your strength and muscle, please only note my advice as suggestions.
If you can't even do 60% of your bodyweight once then go way down and build it up gradually as your strength increases.
Cackerot69
New member
Yeah, you could do that, if you don't want your traps to grow.
GenetiKing
New member
Cackerot is a low-volume trainer, probably a HIT bodybuilder...am I right? It's a training method but (in my opinion) not applicable to everyone.
They believe anything over a couple sets to failure is overreaching. Again, this is what works for them not necessarily you...although Cackerot will probably be quick to argue with me, right bro?
------------------
Backstage, '75 Olympia:
Serge Nubret, "I look like I can take you."
Arnold, "Keep looking."
theoak01
New member
a good rule of thumb that i go by is once the muscle is pumped stop,i dont go with a certain number of sets
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" The Lord said he can get me out of this one, but he's pretty sure you're fucked."
"Fighting for peace is like fucking for virginity."
"Its not when you die its how you live"
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" The Lord said he can get me out of this one, but he's pretty sure you're fucked."
"Fighting for peace is like fucking for virginity."
"Its not when you die its how you live"
Cackerot69
New member
Hehehe...
I wouldn't call myself an HIT trainer, I have merely come to the conclusion that low volume is the way to go.
Low volume will work for everyone.
We have beaten this issue to the ground, I'm pretty much done with it. I have made my views known, you make the choice. That doesn't mean I'm giving up debating in general, though
I wouldn't call myself an HIT trainer, I have merely come to the conclusion that low volume is the way to go.
Low volume will work for everyone.
We have beaten this issue to the ground, I'm pretty much done with it. I have made my views known, you make the choice. That doesn't mean I'm giving up debating in general, though
LETHAL BURN
New member
DUMBELLS ARE THE BEST FOR ME. I CAN STRETCH MY TRAPS A LOT BETTER.
LeviathanX
New member
I would say my traps are one of my best muscular assets.
I'm 173lbs. and I use 75-80lb. DBs for 2-3 sets of 8-12 reps. I also do military press, but I do that on shoulder day (whereas I do shrugs on back day).
I'm 173lbs. and I use 75-80lb. DBs for 2-3 sets of 8-12 reps. I also do military press, but I do that on shoulder day (whereas I do shrugs on back day).
Maximum Intensity
New member
My advice -- heavy deadlifting. Nothing has helped trap development more than deads.
DrSuperSaint
New member
I agree with Warik
PerfectTemple
New member
throw in a few sets of close grip upright rows,this has done wonders for the back of my traps as far as thickening them up
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PEOPLE SHOULD KNOW WHEN THEIR CONQUERED
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