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Traps
- Thread starter raw2005
- Start date
T
The Shadow
Guest
try shrugs on a calf machine
high pulls
deads
dumbell shrugs
heavy cheat curls
high pulls
deads
dumbell shrugs
heavy cheat curls
super_rice
New member
any sort of dynamic pulling. like power shrugs, you can throw them in with deads.
BlondBomber
New member
Heavy deadlifts+heavy shrugs=huge fucking traps. 
Power shrugs (variant on olympic lifting/dynamic pulling) are probably the best. The traps respond to dynamic pulling like nothing else and a massive amount of weight can be used. I'm not the only one who holds this opinion either. You are guaranteed to see noticable results in the mirror within 2-3 weeks (natural) and a total new set of traps/upper back in 12 weeks.
For instructions, read my post on this page (very last one) and then read the clarifying instructions on the next page (several posts I made). Start light and increase it gradually. 3 work sets of 10-15 reps twice per week (I am not a high rep guy but these work well in this range and handling max weights needs some experience as a good portion can rep with poundage north of their DL max which can be incredibly taxing and possibly injurious if one is not adequately conditioned).
http://www.fortifiediron.net/invision/index.php?showtopic=7109&st=100
For instructions, read my post on this page (very last one) and then read the clarifying instructions on the next page (several posts I made). Start light and increase it gradually. 3 work sets of 10-15 reps twice per week (I am not a high rep guy but these work well in this range and handling max weights needs some experience as a good portion can rep with poundage north of their DL max which can be incredibly taxing and possibly injurious if one is not adequately conditioned).
http://www.fortifiediron.net/invision/index.php?showtopic=7109&st=100
NorgePrecision
New member
I had a new set of traps after one workout. It was literally that fast. My first trap workout involved 75 lb. dumbell shrugs and then taking 80 lb. dumbells in each arm with my traps flexed up, and walking around the gym area. It's the best trap workout that I've found. You have to really feel good that day to attempt it, but it gives GREAT results.
ghettostudmuffin
New member
I love power shrugs!
Within 2 weeks of doing them I was doing 315 for sets of 5-8 reps very explosively and MAN was I sore. But just like madcow2 said, I did notice almost instantaneous trap growth! Like a dummy I quit doing them because I got suckered into doing them lighter and sloooow. Talk about garbage! I get a better contraction on them pulling fast and explosvely. Same goes for rows and pulldowns of any kind.
Within 2 weeks of doing them I was doing 315 for sets of 5-8 reps very explosively and MAN was I sore. But just like madcow2 said, I did notice almost instantaneous trap growth! Like a dummy I quit doing them because I got suckered into doing them lighter and sloooow. Talk about garbage! I get a better contraction on them pulling fast and explosvely. Same goes for rows and pulldowns of any kind.
T
The Shadow
Guest
GhettoStudMuffin said:
Im the opposite.....I worked up to a max contraction time of 30 seconds with 405.....my traps have really popped....they peak about 5 inches above my collarbone
ghettostudmuffin
New member
Different strokes for different folks.
JustJacked
New member
if you want big meaty traps you gotta do deadlifts. and heavy deadlifts! you still need to do shrugs though. also when you are doing side lateral raises, as soon as your arms are past parallel then you are working your traps. I always try and go as high as I can so I get a trap workout when i do my shoulders. I never train traps with shoulders this way they are being hit twice a week.
Illuminati
New member
upright rows
NorgePrecision
New member
bignate73 said:
Is that what it's called, walking around, shoulders up, with dumbells in each arm? That is a great exercise if you can keep a grip. Even with gloves it's hard to keep a hold of 100 lb. dumbells for more than 50 feet.
mm2510
New member
The kelso shrug book is a pretty good. you can gurchase it in the back of Powerlfitng USA or on www.elitefts.com....I really like shreugs done in the trap bar...The seem to hit the long part of the trap. also I like to alternate weekly and I have found if you do one or two exercises for them per week they will grow much faster than if you do more...alternate heavy weight for lower reaps and light weigh for high reps.
big_bad_buff
New member
when i'm doing a middle to light weight set on deadlifts, i shrug it when i hit the top of the lift......kills em
