if you want huge ass traps, switch to reverse grip shrugs instead of overhand. both wide and close grip. i garuntee you'll see results fast.
I'm the same why...want huge traps...but now would you be able to go heavy with reverse or moderate and just concentrate on form?i ment big not bug...silly me
Got ya...plus since its reverse grip that will throw your shoulders back and isolate the trap muscle more...thanks brotha!i personally cant go as heavy. however i still make it as heavy as i can handle but also to where i can concentrate on my form.
either or...but prob better and easier with barbellI'm confused are you talking about doing this with a barbell or dumbells?
I do them with dumbells in front of me and then do them out to the side.i was talking about BB here. i aslo do DB after close/wide grip. i just strap in regualr but do them yates style and bend my elbows a tad like a row and squeeze them up and back. this also makes a big difference. check out dorians trainning vid to see how im talking about if you want. i have the link that has the whole blood and guts video on it
I see guys doing these but I can't do them my butt is too big I have to like come out around my butt or arch my back which looks weird and I'm sure isn't good for my back.i do a few sets of shrugs on DL day. for me doing both works best. i've also heard (i dont know the name) that "reverse shrugs" work well, where the bar is behind you instead of in front.
i do reps betwen 6-10 with traps. i try and pause at the contraction aswell.what rep ranges do you do? i incorporate the 5x5 into my weekly workout routine so im thinking about doing it today on 5x5 day...your thoughts?
haha, same problem here man, what i found works though, if you still want to do them, is go in a rack, and turn around so your out of the rack facing away from it. the bar is still in the rack up against the two posts behind you, step forward so the bar slides up and down the posts when you shrug and your ass wont get in the way. mine doesnt and mines gigantic.
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.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.
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?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.
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.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?
Thats my problem to, i cant get the bar over my ass loli know what your talking about, ive tried them, not a fan personally. only because my ass it too big and its uncomfotable
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 themThats my problem to, i cant get the bar over my ass lol
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
hell yeah man, im glad you liked them, keep it up and watch a huge size increase in the weeks to comeHoly 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.
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 youbro, im diggin my new trap routine thanks to you!
yeah close grip (closer than shoulder width) and wide( wider than shoulder width) on a BBCan you explain to me what do you mean by close grip/wide grip? Do you mean while using a BB?
its palms facing in front of youreverse grip is palms up or knuckles up while gripping the barbell
thats alternate grip isnt it?I thought reverse grip was one palm towards you and one facing away?
thats alternate grip isnt it?
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.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