Overdoing it with Trap Exercise?? Whatya think?
- 07-30-2010, 06:11 PM
Don't worry. My back is the only body part on me that appears to be like that. Everything else needs direct work after the compound movments.
Sometimes I wish it was other parts(delts/arms). But being that I like big traps and that I find shrugs so boring. I'm glad my traps do well enough without them.
- 07-30-2010, 06:16 PM
08-07-2010, 08:33 PM
I feel your pain as my traps don't seem to want to grow very well. I too have to do a lot of work for them to get any bigger. I would suggest that you do a variety of trap type exercises, and to take from Jim Wendler, on stuff like triceps pushdowns, also be shrugging your traps real hard the whole time. In addition, stuff like upright rows (if your shoulders can handle them), incline shrugs, etc are useful. Don't JUST shrug for traps.
08-08-2010, 05:18 PM
08-08-2010, 05:44 PM
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
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