Overdoing it with Trap Exercise?? Whatya think?

[jcr1]

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!

[Moeller]

haha you answered your own question, if they're catching up to your other bodyparts they are most likely benefiting from the extra effort! Good work!

I really like performing eccentric based deadlifts/rack pulls to get that deep tear in the traps, maybe you could just swap out some lifts to keep things fresh?

[jcr1]

Yeah well the thing is working them out hard 4 so long they should be bigger. I think my traps have gotten used to the same 2 shrug exercises, possibly. And am limited to exercises as i work out from home. As far as deadlifts that would be nice, but im not a veteran bodybuilder yet and i hear that if you dont have good form u can really mess up your back from those. I really dont wanna end my bodybuilding career short, lol.

[cowboy007]

I was shown a nice trick by a bb at my gym. He holds 2 dumbells in front of his abs like hes getting read to do DB lateral raises, then he shrugs. It definitely hits the traps at a different angle. What about upright rows? They work traps as well

[gamer2be08]

Hmm, just 3 sets of DB shrugs a week as made my traps blow up.. They are ****in huge now..

[jcr1]

I was shown a nice trick by a bb at my gym. He holds 2 dumbells in front of his abs like hes getting read to do DB lateral raises, then he shrugs. It definitely hits the traps at a different angle. What about upright rows? They work traps as well

Yes i do those as well, thanks 4 the tip though!

[mjr5214]

In my experience traps are one of those muscles that you need to completely destroy with lots of sets and heavy weights. Using wraps also really upped my size and strength drastically. Don't be afraid to hit them from different angles. Traps are on your back technically so I have found it beneficial to do some sets behind the body as well as in front.

[SRS2000]

In my opinion heavy deadlifts and rowing movements will make up the base of your trap training. Shrugs and other isolation movements are then just the finishers for your trap work. Go to any powerlifting meet and you'll see plenty of people with pretty big traps, yet most don't do any more than 2-3 sets of shrugs per week with a moderate weight. They do perform lots of heavy pulls (deadlifts, rack pulls, etc...) and plenty of heavy rowing movements.
If you don't know how to DL correctly, learn how and start deadlifting. If you want other training ideas do an internet search for "The Yoke + Jim Wendler".

[jcr1]

I wish that was an option 4 me. I workout from home in the second floor guest bedroom. I have the equipment but i really dont wanna put a hole through the floor, lol! Im actually making good progress though with the ez bar and dumbell shrugs and rows- (palms up and down). Im up to 200lbs on the ez bar now. I could prob. shrug more but gravity is a Mother F'er! ha. I find it hard to hold that much weight for so many reps and sets. gravity takes a toll on my shrugs!

[VolcomX311]

Consider yourself lucky. I wished my traps still got sore.

[jcr1]

Give em a break for a few weeks then work them out hard, they will prob be sore the next day!

[gamer2be08]

Consider yourself lucky. I wished my traps still got sore.

3 sets of shrugs a week is all my traps need to get sore and xplode

[jcr1]

How much weight r u shrugging? ez bar or dumbell?

[gamer2be08]

How much weight r u shrugging? ez bar or dumbell?

DBs, no straps. Go heavy or go home.

[bkoguy07]

Hmm, just 3 sets of DB shrugs a week as made my traps blow up.. They are ****in huge now..

lol pics or it aint true


and ill post mine if you post yours

[wedlund6]

deads and t bar thats how it's done

[gamer2be08]

lol pics or it aint true


and ill post mine if you post yours

Well I dont have before trap pics, so I cant compare my traps now to how they were previously. Alls I know is what im doing works for me..

[jcr1]

3 sets really aint crap! BUT.. If you do 3 sets a week for years it adds up, your taps will grow. They will grow slow with those few sets but they will indeed grow!

[ambulldog]

i dont do a lot of direct trap work at all. dl's and rows seem to do the trick for me

[Dizmal]

I guess I'm lucky with traps. Heavy bent over rows and DLs are all they need. Shrugging always seemed like such a boring excersize...