Overdoing it with Trap Exercise?? Whatya think?
- 08-08-2010, 05:47 PM
- 08-08-2010, 10:55 PM
08-16-2010, 11:31 PM
I do 3 exercises for my shoulders/delts and my traps grow fine. I keep seeing more and more people listing their routines that are way to much. Like six different exercises per body part, three sets each. More work and precious calories burned than needed. More is not better.
08-17-2010, 12:30 AM
08-18-2010, 07:26 PM
08-26-2010, 12:20 PM
09-01-2010, 04:13 AM
09-01-2010, 07:07 AM
09-01-2010, 08:42 AM
09-02-2010, 11:21 AM
I dunno I have to disagree with some here... I here people preach all the time go super heavy on traps..and that may work for them..
but IMO traps are not a large muscle group. I see people all the time with 4-5 plates each side shruging (or rather bouncing) away..with virtually no trap development. so really, what muscles are being worked? legs? calves? delts? In reality look at your biceps or even your pecs..they are a larger muscle group then your traps...can you bench 5 plates? Once again, IMO, Traps need to be isolated and hit hard. I have seen my traps grow far larger from doing shrugs with 225 and having no movement in my body except extreme trap isolation, then shrugging with 495 and honestly looking pretty ugly. I honestly have never seen anyone shrug 500 with PERFECT form. If you like going heavy, thats great...if you get good development, keep doing it. But you might try rotating workouts with extreme isolation on the traps and going super heavy. My days of going superheavy are over.. I have a rod and 6 screws in my back...Surprisingly my surgery has forced me to focus more and more on no movement whatsoever and perfect form...and my traps have actually grown.... Legs are another story, as I am only 16 weeks out from surgery and cant put to much pressure on my back that is needed to work legs correctly...
so for thoose of you that shrug and shrug and get no growth..just reducing the weight a bit and focus on form and being super strict till you feel that burn deep in the muscle. You might be surprised. As I always say "check your ego at the door".. I do have to say i always find it amusing when I am doing strict curls with 40lbs and some 150'lbr pulls up next to me and does his full body curls with 45lbs. sorry, just can't preach Form enough.
09-02-2010, 12:31 PM
09-02-2010, 08:21 PM
i used to be 6-7 plate shrug guy.. as i've gotten older, i've lightened the weight, tightened up the form, and my trap size hasn't suffered at all. a medium to medium heavy weight, with nice crisp form, isolating the traps, IMO works as well if not better than going heavy, and leaves you at much less risk of low back injury...
09-02-2010, 08:31 PM
09-03-2010, 01:10 AM
09-03-2010, 02:40 AM
09-05-2010, 04:14 PM
Deadlift and then without rest, immediatly superset into shrugs. Maybe try working directly on your traps every other week.
09-15-2010, 03:48 PM
That said, a lot of people perform shrugs wrong. They simply lift their shoulders, as oppose to pulling the entire shoulder girdle up.
NSCA - CSCS
09-15-2010, 06:01 PM
09-15-2010, 06:17 PM
09-15-2010, 09:46 PM
09-15-2010, 09:52 PM
09-15-2010, 09:56 PM
Something I learned from Larry Scott too big Traps makes the shoulders look smaller. Sure you look like a monster with the massive traps they overpwoer the shoulders though
I would rather have my shoulder width appear wider.
I don't do any direct trap work, with the exception on dead lifts, rack pulls, the only time I do do trap work is pre contest and usually seated dumb bell shrugs and pausing at the top for two seconds.
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09-16-2010, 02:53 AM
09-16-2010, 01:56 PM
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09-22-2010, 05:16 PM
09-24-2010, 12:34 AM
09-25-2010, 01:08 PM
09-27-2010, 10:07 PM
10-07-2010, 01:23 AM
I do 2 sets of traps a week. So 2 sets barbel to front or back, or 2 sets dumbell
and yeah deadlift hits them big time
take a look at an anatomy picture of what the traps actually are. look up some bodybuilders doing it. As you reach the top squeeze the traps up and back, pause it, and control down.
Concentrate more on the weight you are doing (increasing it) rather than the sets. your traps can handle 180. traps can take massive weight. If you can pyramid up to 180 you would be better off warming u then doing 225 for 6-8 reps.
I would say for you do 2 sets barbell then 2 sets dumbell. Get some straps for the barbell and go heavy with good form. Then on DB go lighter and get that massive squeeze in there.
10-07-2010, 04:33 PM
I have been doing heavier shrugs BB. Its been working out great! I have also been doing DL cuz a lot of people have been saying it hits the traps well, and the only muscles that seem to get sore were my legs, Gluteus Maximus, and lower back... no trap soreness
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