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Traps
- Thread starter Sherk
- Start date
exactly what I was going to say!
Sherk
New member
Moya: holly shit balls bro I did those before my usual trap routine and I wanted to quit half way through. That's a really good way to get a crazy burn. I think I just found my new favorite routine. I usually don't sweat like I did today. Thanx a million for that. My traps haven't ever felt like this. Looking forward to the results of this new routine.
I find my traps only REALLY grew when I did medium weight barbell shrugs with lots of volume, seperseted that with dumbell shrugs. Heavy weights on shrugs didnt do shit for my traps
Kaytime
New member
I had the same problem bro and trust me now they have come out very well. I do incline bench shrugs and they have demolished my traps and thickened them too. Barbell shrugs are good and each week i change grips a bit to hit in different ways same with barbell shrugs from behined. but incline shrugs are awesome give them a go
face on bench on a high incline and shrug them up and hold and slowly bring them down till you feel a good stretch
face on bench on a high incline and shrug them up and hold and slowly bring them down till you feel a good stretch
P
psizzle_8
Guest
I haven't done a shrug in years, yet my traps get a lot of attention. I've found the best way, for ME anyway....bent-over lateral raises, and lateral raises.
Not really sure how you came to that conclusion seeing as how nobody in this thread knows a single shred of information about the OP's strength/weight/height/routine.
Sherk
New member
Yeah you're right. 70 lbs is a lot of weight for me right now. I'm a pretty small framed guy. I'm 5'5"-5'6" and weigh 135 now was 140. I just had a fight on Saturday so I cut weight but gaining it back. I've been trying out everyone's suggestions and have improved with my traps so thank you to everyone. My strength and size of them is Way better than it was two weeks ago when I posted this thread. I've always done dumbbell shrugs. My routine with them was: start off with 55-60 lbs and go to failure then lower weight by 5lbs and go to failure and repeat until I get to 30lbs dumbbells. By then I'm only able to do about 8-9 reps before failure
DaBangEm
New member
I do different exercises all the time for them but the main ones for me is shrugs, db and barbell. I have thrown in concentration barbell shrugs very slow and hold at the top. And I'm not sure what the proper name is but I use the cable row bench and put the rope on the cable. Instead of rowing like a traditional row, bring it up toasted your chin. I usually put low weight on the pin and concentrate on form. Those have worked along with others but those are my favorites.
Sherk
New member
Yeah I know what you're talking about I like those too. You can really feel it at the back of the traps
Try doing shrugs behind the back. Hold the barbell behind you, front of your hands facing forward. Bend your back slightly. Try doing them light with good form first and see how you respond. The pump will hit you like a train if you do it right, that's for damn sure.
Sherk
New member
Yeah I don't roll my shoulders. 10 years ago when I was in high school my wrestling couch told me that's a good way to injure myself and it's an unnecessary movement
Deadlifts hit my traps the best.
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