Overdoing it with Trap Exercise?? Whatya think?
- 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
behind the back barbell shrugs, they hit the whole group
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
Yes behind the back barbell shrugs are great!
09-16-2010, 01:56 PM
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09-22-2010, 05:16 PM
Deads then burning out on shrugs sounds like a killer exercise!
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
10-07-2010, 04:44 PM
I know it has been said in here already but deadlifts will help a ton.
My traps were lacking and not growing until I added in deadlifts.
When you are coming up, make sure you focus on the trap squeeze and you will get a pinch that nothing else can give you
10-07-2010, 07:54 PM
you can try doing the top portion of the deadlift like dorian yates. watch his video, it is all over the place. takes out a lot of the glute/leg action and stresses mainly the back.
i usually do deadlift 2 sets, 3 reps then the top portion 2 sets 8 reps
worth a try but dont do it if it feels off.
if you are deadlifting correctly and feeling lots of legs there is not much you can do, it is a anatomical thing. Strengthen those legs even more just make sure your deadlift form is good
10-08-2010, 12:08 AM
10-08-2010, 04:29 AM
10-08-2010, 07:43 PM
shrugs. i used to do that too 4-6 reps on shrugs. Got to almost 7 plates side then my collarbone popped out one side and had enough months of recovery now i play it a little easier.
10-09-2010, 04:23 AM
really wow thats crazy! Yeah ive been doing heavy 4 while and i scared my self one time too. I dont think my collar bone was about to pop out but.. I got this weird painfull feeling around my chest/clavicle area. I think i was just straining my chest and body. I was lifting so much weight i wasnt using proper form and i was also lifting with my chest. It hurt like he//! With bb shrugs.
11-03-2010, 07:49 PM
Lets keep this good thread going people! Anyone else wanna put in there 2cents!? Cmon!
11-17-2010, 10:11 PM
I think that for shrugs it is also about the contraction and the squeeze at the top it seems silly to have a ridiculous amount of weight and barely squeeze at the top of the rep or dont squeeze at all. I see it all the time. Also you can try super high reps I have responded with that as well over 30 reps
11-18-2010, 11:35 AM
Hmmm over 30 reps per set. 3-4 sets? I may have to try that. I think some other people in this thread need to try that 2.. Like the guys that said go big or go home! lol.
12-24-2010, 08:15 AM
Keep going hard man, no pain no gain. Good to hear your getting results. Another good shoulder work out are the farmer lifts. Basically just grab some real heavy dumb bells and walk around. Those are great for shoulders and other body parts too.
12-24-2010, 06:05 PM
I do traps and calves every other day... just two to three sets, plus my neck routine. Not much fatigue until after back day.
12-25-2010, 12:07 AM
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