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Want to do back today but my traps are sore, not sure what to do traps with....shoulders or back?
Traps - Work them with shoulders or back?
- Thread starter the.gladiator1987
- Start date
Well my back routine is this
deadlift 4 sets
bb row 4 sets
lat pulldown 4 sets
and shoulder routine is this
bb behind the neck presses 4 sets
db military press 3 sets
butterflies 3 sets
deadlift 4 sets
bb row 4 sets
lat pulldown 4 sets
and shoulder routine is this
bb behind the neck presses 4 sets
db military press 3 sets
butterflies 3 sets
in your situation, whichever you choose will be fine.
captainahole
New member
I do them with both. 5 sets of 15 to 20 reps
Nice, ill switch it up between shoulders/back. Thanks bros
needtogetaas
New member
I do a 5x5 most of the time with some shit added. On the day I do my MP I added in extra shoulder and trap work.
cobracock1979
Member
If you hit the deadlifts hard shrugs are unnessecary - technically thio I would class traps as back - tehy cover 2/3 of the back area
I cant imagine doing deadlifts/bb rows/lat pulldowns/shrugs in 1 workout lol
cobracock1979
Member
LOL,
My back work out id deads/bb rows/ lat puldowns an that it. My traps are naturally big tho
My back work out id deads/bb rows/ lat puldowns an that it. My traps are naturally big tho
Do farmers Walk on shoulder day without straps that will bulk you forearms and traps 
the only reason i say on shoulder day is because after deads rows and pulldowns your grip will probably already be wasted and so farmers wont work too well...
I must add though I have never done a routine with shrugs in it, my traps came from deadlifts, bb rows and the occassional farmers walk which Im planning on doing more of now.
the only reason i say on shoulder day is because after deads rows and pulldowns your grip will probably already be wasted and so farmers wont work too well...I must add though I have never done a routine with shrugs in it, my traps came from deadlifts, bb rows and the occassional farmers walk which Im planning on doing more of now.
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cobracock1979
Member
Whats a farmers walk!!!??
jdynasty
New member
grab a set of heavy ass db's and walk, just make sure you make it back to your starting point before your grip fails
cobracock1979
Member
LOL, thats sick! Whats areas are u workin?
Farmers walk is a strongman move where they cary anvils or other heavy objects for distance, in a gym yeah you just get some heavy ass db's. Dont hunch your shoulders up, let them drop down and relax but keep a good posture at the same time. Just walk up and down the gym. Big_BK has some sick farmers walk videos on his youtube channel...
I do it a bit lighter than most, strongmen do like 30-60ft idk how far that is actually but last time I used the 50lb DB's and went the length of my gym 6 times, Im gonna start doing them heavier now though, I had great forearm and grip results from doing this and it burns your traps, just dont use wrist wraps!! (my forearms have grown a little over 3 inches since september 08, in my avatar they are 13.5 inches)
Oh and you asked what areas it works, its a full body move really but most people consider it a trap/forearm exercis, give it a try!
I do it a bit lighter than most, strongmen do like 30-60ft idk how far that is actually but last time I used the 50lb DB's and went the length of my gym 6 times, Im gonna start doing them heavier now though, I had great forearm and grip results from doing this and it burns your traps, just dont use wrist wraps!! (my forearms have grown a little over 3 inches since september 08, in my avatar they are 13.5 inches)
Oh and you asked what areas it works, its a full body move really but most people consider it a trap/forearm exercis, give it a try!
I've tried both...they both work just fine
Although I would prefer to work the traps on the day of my deadlift routine...since you get a pretty good traps workout when deadlifting
Although I would prefer to work the traps on the day of my deadlift routine...since you get a pretty good traps workout when deadlifting
B
Big_BK
Guest
I don't do shrugs that much because it is over kill sometimes in my routine. EM is right about the farmers they will really build your traps up. Doing farmers walk with DB's is quite a bit harder then using the actual farmer handles that are made for strongman. If you want to get into them just use the heaviest DB's your gym has (im guessing you have up to like 140-150lb dbs) and do 50-100ft runs with them.
I think im gonna do the farmer walks after my back day. And shoulder day I am going to do BB/DB shrugs, I really need my traps to blow up
You mean with your stomach laying on a bench thats at a 120 degree angle? and shrugging?
You mean with your stomach laying on a bench thats at a 120 degree angle? and shrugging?
Yes Imagine your doing a prone incline lateral raise and let the DB's hang infront of the bench and shrug your shoulders back and squeeze your shoulder blades, you would be in a position like you are leaning forward, like this:
Also look on this thread by SL, it has some information on trap development and some ideas for exercises on there, http://www.elitefitness.com/forum/weight-training-weight-lifting/how-do-i-develop-my-yoke-617916.html
I do high pulls/power shrugs on back day.
Your traps are designed to move heavy weights and to move those weights fast.
Your traps are designed to move heavy weights and to move those weights fast.
Like hang cleans minus the catch. Depending on the weight used the bar doesn't travel much past the lower chest/upper abdomen. Killer exercise imo. Especially if you suck at power cleans.
got it, I might do that just so I have some kind of explosiveness in my routine. Thanks
