who wants huge traps?

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  1. nice man...i love traps, ill def be trying the diff grip on my next back day!


  2. I tried these last night. They felt good...like more muscle stimulation.

    I remember why I don't usually do BB shrugs. Mashing of the "package" is not comfortable.

    I followed these up with leaning DB shrugs.

    How many sets do you guys usually perform for traps?
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  3. do bb shrugz behind the back....theres no package back there C:

  4. Most people don't know how to contract anything on their posterior side, which is why underdevelopment is so common. To fully contract the trap, you must pull the weight up and back; many do the up part, but few do the back part.

    That being said, the best things I've found for trap size are deadlifts, high pulls, and seated DB shrugs.
    M.Ed. Ex Phys


  5. Quote Originally Posted by Rodja View Post
    Most people don't know how to contract anything on their posterior side, which is why underdevelopment is so common. To fully contract the trap, you must pull the weight up and back; many do the up part, but few do the back part.

    That being said, the best things I've found for trap size are deadlifts, high pulls, and seated DB shrugs.
    completely agree, thats why i started this thread and said reverse grip. i dont stand straid up but more or less close to a elevated rowing stance which gives me the oppurtunity to go up and back. sure i cant go as heavy but my traps get more stimulation thus they got huge.

    also, helps me avoid hitting my package like the guy mentioned above
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  6. Seated DB shrugs leaning slightly forward are very effective, as well - you need some forward lean to involve the rhomboids for packing on mass on the high posterior chain.

  7. Ricky - That's an excellent tip about using the squat cage to keep the bar hitting the butt cheeks, I'll be using it soon. Repped.

    Also, I use a hook grip on heavy shrugs, with the thumb inside the fingers, because it makes it easier to focus on traps and not on grip/wrist slippage. It's a step between doing them raw and using straps. Just my .02.

  8. Quote Originally Posted by Gizmacho View Post
    Ricky - That's an excellent tip about using the squat cage to keep the bar hitting the butt cheeks, I'll be using it soon. Repped.

    Also, I use a hook grip on heavy shrugs, with the thumb inside the fingers, because it makes it easier to focus on traps and not on grip/wrist slippage. It's a step between doing them raw and using straps. Just my .02.
    thanks man i had to figure something out to get around my butt. how do you mean about this grip? i am very interested, thumb inside the fingers?

  9. Quote Originally Posted by Ricky5145 View Post
    thanks man i had to figure something out to get around my butt. how do you mean about this grip? i am very interested, thumb inside the fingers?
    Yes, that's exactly it. If you want a quick picture, just google "hook grip deadlift" and you will get some good pictures. It's a trick used to lift heavy dead lifts, cleans and snatches, but I use it for shrugs too.

  10. i know what your talking about, ive tried them, not a fan personally. only because my ass it too big and its uncomfotable
    Thats my problem to, i cant get the bar over my ass lol

  11. Quote Originally Posted by hog928 View Post
    Thats my problem to, i cant get the bar over my ass lol
    did you read my section on how to do it effectively without hitting your ass? scroll back a bit incase you didnt, thats only if you still want to do them

  12. [QUOTE=Gizmacho;2290720]Yes, that's exactly it. If you want a quick picture, just google "hook grip deadlift" and you will get some good pictures. It's a trick used to lift heavy dead lifts, cleans and snatches, but I use it for shrugs too.[/Quote

    ohhh i seee. thats very interesting. im going to try that grip and see what i think. i dont know how ive never heard of that before. thanks man

  13. Holy friggin smokes, it works! I used the underhand grip today, and for the first time my wife said, "you look like a football player." I think that said it all.

  14. Quote Originally Posted by Gizmacho View Post
    Holy friggin smokes, it works! I used the underhand grip today, and for the first time my wife said, "you look like a football player." I think that said it all.
    hell yeah man, im glad you liked them, keep it up and watch a huge size increase in the weeks to come

  15. bro, im diggin my new trap routine thanks to you!
    Performax Labs Product Specialist


  16. Quote Originally Posted by R1balla View Post
    bro, im diggin my new trap routine thanks to you!
    thanks man, its kind of funny because in another post these two dudes are negging me saying i dont know what im talking about. im not preaching anything just putting out info i wish i heard earlier. not saying everyone has to do it you know? anyways im gald you liked it man i hope it works wonders for you

  17. Can you explain to me what do you mean by close grip/wide grip? Do you mean while using a BB?

  18. Quote Originally Posted by cheloz28 View Post
    Can you explain to me what do you mean by close grip/wide grip? Do you mean while using a BB?
    yeah close grip (closer than shoulder width) and wide( wider than shoulder width) on a BB

  19. reverse grip is palms up or knuckles up while gripping the barbell

  20. Quote Originally Posted by qwerty33 View Post
    reverse grip is palms up or knuckles up while gripping the barbell
    its palms facing in front of you

  21. I thought reverse grip was one palm towards you and one facing away?

  22. Quote Originally Posted by tward18 View Post
    I thought reverse grip was one palm towards you and one facing away?
    thats alternate grip isnt it?

  23. Quote Originally Posted by Shane0Mac View Post
    thats alternate grip isnt it?

    yeah, reverse grip is palms facing away from you (both)

  24. Also include 4 sets of behind the back smith machine shrugs keeping your hands along side your body. I perfer going inside and outside the smith machine for intense ROM

    Here's my traps workout
    4x of 225lbs

    4x of 185lbs

    to falure 135lbs

  25. Quote Originally Posted by Ricky5145 View Post
    thanks man, its kind of funny because in another post these two dudes are negging me saying i dont know what im talking about. im not preaching anything just putting out info i wish i heard earlier. not saying everyone has to do it you know? anyways im gald you liked it man i hope it works wonders for you
    Anyone who neggs you for trying to help someone out is an insult to douchhe bags. Jackaasses who start piddly b.s. internet "fights" deserve to be negged, not the ones who come here to share their knowledge.
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