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08-26-2006, 05:37 PM
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Q for anybody with amazing traps
when you shrug, how many reps and sets do you do?
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08-26-2006, 05:45 PM
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 sorry my traps are as crap as the rest so I can't tell you
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fvck it, someone ban me
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08-26-2006, 06:04 PM
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08-26-2006, 09:35 PM
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I superset: 3 sets Close grip upright row on the cable crossover 10 reps Heavy Barbell shrugs, hold for a three count 10 reps I did this on shoulder days. Now I just do shrugs on back days
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Even if you're on the right track you will get run over if you stand still.
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08-26-2006, 10:30 PM
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My thoughts exactly Howardalex!
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Papasmurf: "there are no miracle supplements, fix your diet" http://www.bodybuildingforyou.com/forums/showthread.php?t=39994
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08-27-2006, 12:26 AM
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Sorry lol
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If you really want something you'll find a way to get it, if not you'll find an excuse Last edited by PhiSigPhi; 08-27-2006 at 12:28 AM.
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08-27-2006, 01:12 AM
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08-27-2006, 01:29 AM
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From Bodybuilding.com
Five Trap Exercises For Full Development! Even though the traps are targeted indirectly with many exercises, there are a lot of movements that work to target the trap muscles specifically. The exercises below are all basic functions, and can be performed with many other variations- choosing a barbell, dumbbells, or a different grip position, for example, can be a useful trick to keep things interesting. The Shrug Who doesn't like shrugs? Shrugs are a favored exercise in gyms because it is a simple movement, and you can use a good amount of weight. Not all newbies to lifting perform shrugs, but some do- shrugs are just a popular exercise. When performing shrugs, you should try to limit elbow movement, and just focus on pulling the shoulders as high as possible. It is not usually a good idea to obsess over bringing the shoulders above ear level, because most people simply can't do this. Just pick a relatively light weight to start, and test your range of motion, then as you move up in weight, you should always keep that in mind. Don't count a rep if it is not a full shrug! Tip: Use straps so that you can fully train the traps, without worrying about hand strength failing you! Upright Rows Upright rows are also another common gym exercise. That's because it is so simple! With the upright row, all you do is take a barbell or some dumbbells, and stand up straight, pulling the weights up to chest level. I definitely do not advise pulling higher than this, though. The shoulder joint can be fragile for most people- especially beginners to weight lifting. Upright rows can cause serious damage to the rotator cuff area in the shoulders. If you start to feel pain in the shoulders, it would be very wise to stop the exercise! Tip: Use a higher rep range when doing exercises that place a lot of stress on the joints, such as upright rows. Face Pulls The face pull is a very effective exercise for targeting middle traps. It is usually best to perform the face pull using a cable apparatus. What you do is hold the weight at about eye level, and pull it straight back! You will feel an intense contraction in the traps and rear delts. I recommend using the rope handle or a straight bar handle for this movement. Click To Enlarge. Face Pull. Example Shows The Start And Mid Point. The End Of The Exercise Is Pulling The Rope To Eye Leval. Tip: Keep your body completely upright for this movement, so stress stays on the traps. Power Shrug The power shrug is one of the top ways to overload the upper traps! With the power shrug, you must use a barbell, and I would also recommend picking it up out of a power cage. Another useful item for power shrugs is a pair of straps. So you have the barbell hanging in front of you by the straps... what's next? o First, lean forward slightly, and bend the knees a bit. o Second, explode up with a powerful knee extension and back extension! o Try holding the weight at the top quickly to make sure you have control over the weight. This exercise is great for stimulating the traps with super heavy weights. Tip: Keep the head looking straight forward; looking upwards will place unnecessary stress on the spine. Deadlifts The deadlift is one of the best back, leg, forearm, trapezius and overall body building exercises out there. Even if it isn't a row or pull down movement, you can't deny that this motion blasts the lower and upper back! To perform the deadlift: o First load a bar, and place it on the ground. o Grip the bar. It should be right up against your shins. o Now straighten your back, and pull the weight back, maintaining a straight back. o At the top, the traps and back muscles go through a strong isometric contraction, which is where the growth comes from! Tip: Don't use straps on this exercise. Instead, it will be safer to use an alternating grip, where you put one hand overhand and one hand underhand.
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If you really want something you'll find a way to get it, if not you'll find an excuse
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08-27-2006, 02:11 AM
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08-27-2006, 02:16 AM
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08-27-2006, 02:22 AM
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__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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08-27-2006, 02:23 AM
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MON: bent over DB Row WED: Deads FRI: bent over DB Row MON: Deads WED: bent over DB Row FRI: Deads Then I'll choose another couple of exercises for the next 2 weeks - I just mix them up as much as I can.
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08-27-2006, 02:44 AM
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i think higher reps work better personally.. my traps are my best feature and i noticed that when i am doing them and get to failure i flex my traps with the weight completely lowered.. kinda like squezing the muscle.. then i hold it and do the next set.
works for upright rows and shrugs..
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10/16/09 current pr's at 21 years old, 6' 224lbs, bf 12% bench - 320x1 squat - 415x1 deadlift - 545x1 seated press - 255x1
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08-27-2006, 02:52 AM
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Amazing Traps is definately a feature of Traps. But I will put my money where my mouth is and say mine are'nt too bad either.
 I do three sets of 12 12 10 dumbell shrugs and 3 sets of 12 12 10 of Ez barbell Shrugs increasing the weight each time with a second pause at the top of each shrug. Surfe
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BB4U Moderator
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