How's everyone working their traps? I've been doing shrugs and upright rows, but are their any other lifts I could use?
Deeds Not Words
Seated dumbbell shrugs, smith machine behind the back shrugs, seated or standing Hammer Strength shrugs for direct stimulation plus heavy rowing and deadlifting for indirect trap growth. Peace, G
Load one side of the leg press with plates. Grab the empty side bar and then lean back and shrug. It gives you a compact movement that will blow your traps up.
Foyer
"The absence of color brings the beauty that is darkness"
Deadifts. My traps have been big as long as I can remember without ever working them directly. Deads seem to hit them MORE than enough. As heavy as possible of course!
"run the rack" start with the heaviest dumbbells you can find and work till failure , then work your way down the rack repeating this process... that will burn those folkers up for ya.
Heavy deadlifts and heavy rack deadlifts are all you need bro. Rack deadlifts are when you set the pins in the power rack around the level of your knee and deadlift from that height. If you do thes 2 exercises heavy you wont be complaining about your traps in a couple months.
I'm like Icarus, you tell me I can't do it and I will still try, except I will do whatever it takes to find a way.
"The only way to find the limits of the possible is by going beyond them to the impossible."
damn shrugs for me are my staple in trap development. use the squat cage or similar to load up the plates and then rep out until your shoulders want to explode.
I generally stick to the smith machine for shrugs. I can lean a bit forward or backward to change the pull. I always throw in shrugs at the end of my shoulder workout, and sometimes my lat workouts. Deadlifts hit your traps like a motherfucker, as well as overhead dumbbell presses, to a certain degree. Go fucking heavy to work those traps! Peace out.
hey man heres my trap routine i have had some great success with
Dumbell Shrugs 4x15
Barbell Shrugs 12,10,8,10,12
Behind the Back Shrugs 3x15
(I suggest using a smith machine for starters)
Upright Rows 4x12
That is the basis for my typical trap routine. I like to change up the weight and reps from week to week. Sometimes ill shrug 495 for an 8 rep, and then the following week drop down to 385 for a kicking 20 rep. I suggest utilizing variable weight, changing the order of excercises from week to week, as well as changing the amount of reps. The whole key for me was to change the reps up and continuously try to improve my strength levels.
"run the rack" start with the heaviest dumbbells you can find and work till failure , then work your way down the rack repeating this process... that will burn those folkers up for ya.
I also believe in burning my traps till failure.
You are in your teens and twenties talking about the "chosen life" and "hardships." Talking about all the stares, the ridcule and the "normal" people not understanding the "lifestyle." Post some fucking pics if you are such freakish "animals." I am with the guy from socal, I am an asshole, not friendly but have nothing but positve props and vibes from everyone that realizes I lift. Grow the fuck up and stop being so full of yourselves, and post some pics and vids. - grissinger