who wants huge traps?

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  1. 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.


  2. 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.
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  3. 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?

  4. 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.

  5. 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

  6. 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

  7. [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

  8. 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.

  9. 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

  10. bro, im diggin my new trap routine thanks to you!
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  11. 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

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

  13. 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

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

  15. 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

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

  17. 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?

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

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

  19. 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

  20. 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.

  21. Quote Originally Posted by stj553 View Post
    Beyond deadlifts, nothing has worked better for me than power shrugs. I guarantee this will make your traps sore for a week the first time you do them.

    google bill starr power shrug
    Will do. Will reply with results Saturday.

  22. trying this tomorrow.

  23. deadlifts, i don't even do shoulder exercises anymore. Zero, and my shoulders-traps-are probablyb my best bodypart.

  24. Quote Originally Posted by Psychabinol View Post
    deadlifts, i don't even do shoulder exercises anymore. Zero, and my shoulders-traps-are probablyb my best bodypart.
    i never did a deadlift/shrug before and the biggest thing on me was my traps. genetics are great, but its always nice to improve, even in areas that may not feel like they need it.

  25. Quote Originally Posted by Ricky5145 View Post
    i never did a deadlift/shrug before and the biggest thing on me was my traps. genetics are great, but its always nice to improve, even in areas that may not feel like they need it.
    yo, yo...did the reverse trap grip workout a few days ago...sheit isolated the muscles and felt great...its gonna be a staple going forward...thanks bro!

  26. Quote Originally Posted by Blacktail View Post
    I have gigantic traps from heavy deadlifts. I don't do any shrugs. If i added them I would look like I had no shoulders haha.
    than obviously you have no shoulders than why do people make up this excuse?

  27. Quote Originally Posted by bulldogz View Post
    yo, yo...did the reverse trap grip workout a few days ago...sheit isolated the muscles and felt great...its gonna be a staple going forward...thanks bro!
    hell yeah man, awesome.

  28. Quote Originally Posted by Ricky5145 View Post
    hell yeah man, awesome.
    just gotta work myself up in weight since it was kinda awkward first time around...but pratice makes perfect

  29. Quote Originally Posted by bulldogz View Post
    just gotta work myself up in weight since it was kinda awkward first time around...but pratice makes perfect
    yeah i drastically cut the weight the first few times. it gets better fast though

  30. Post pics of your traps, I thought mine were big but I bet you guys beat me
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