Overdoing it with Trap Exercise?? Whatya think?

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  1. 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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  2. Yes behind the back barbell shrugs are great!

  3. Quote Originally Posted by VolcomX311 View Post
    The whole of the traps covers half of your back. Not a big muscle group? The reason dead lifts are so much more effective then shrugs is because deads take tax the traps in a greater ROM. The traps primary function is shoulder girdle retraction, which you stimulate with the the ROM in the dead lift. Shrugs only tax their very minimal function of shoulder girdle elevation. The traps are a HUGE muscle group.

    That said, a lot of people perform shrugs wrong. They simply lift their shoulders, as oppose to pulling the entire shoulder girdle up.
    awesome post... i do deads and then just burn out on shrugs.. but i feel like i dont even need the shrugs after deads lol

    good post bro. upper and lower traps make up a big portion of the back, i agree

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  4. Deads then burning out on shrugs sounds like a killer exercise!

  5. Quote Originally Posted by jcr1 View Post
    DANG that pic is hardcore, didnt know the trap muscle was that big!!
    Exactly...do dead-lifts start light and go heavy. They are the hardest because they stimulate and stretch the most fibers! Don't waste your time with sissy stuff.

  6. purebred
    purebred's Avatar

    Quote Originally Posted by jcr1 View Post
    Deads then burning out on shrugs sounds like a killer exercise!
    [email protected] burning out.Mad muscles.

  7. Ill give it a go!

  8. Quote Originally Posted by jcr1 View Post
    Just wanted some input and advice on my Trap exercise. I think i may be overdoing cause i get really sore for like 3 days after i do my trap exercises (mainly my traps and neck). And i only do this once a week. Dumbbell shrugs i pyramid up to about 120 130 5 sets. And ez bar shrugs i pyramid up to about 180 and do about 7 sets of those. Been working out for a little over a year now. I do a lot of sets cause my traps R lacking (they are finally getting bigger though)! Am i over training my traps? Whatya think? Lighter weight, fewer sets? And of course i do other shoulder exercises when i am working out shoulders. Just wanna know what ya think about my trap exercises, thanks!
    Way too much in my opinion.

    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.

  9. 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. 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

  11. 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

  12. GOT IT!

  13. 3 heavy sets of what?

  14. 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.

  15. 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.

  16. Lets keep this good thread going people! Anyone else wanna put in there 2cents!? Cmon!

  17. 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

  18. 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.

  19. 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.

  20. I do traps and calves every other day... just two to three sets, plus my neck routine. Not much fatigue until after back day.

  21. Farmer walks are good!


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