Overdoing it with Trap Exercise?? Whatya think?
06-27-2010 12:37 AM
Overdoing it with Trap Exercise?? Whatya think?
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!
06-27-2010 12:40 AM
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?
06-27-2010 01:29 AM
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.
06-27-2010 02:23 PM
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
06-27-2010 02:27 PM
Hmm, just 3 sets of DB shrugs a week as made my traps blow up.. They are ****in huge now..
06-27-2010 07:20 PM
Yes i do those as well, thanks 4 the tip though!
Originally Posted by cowboy007
07-28-2010 11:28 AM
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.
07-28-2010 01:44 PM
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".
07-28-2010 05:58 PM
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!
07-28-2010 06:32 PM
Consider yourself lucky. I wished my traps still got sore.
07-28-2010 10:24 PM
Give em a break for a few weeks then work them out hard, they will prob be sore the next day!
07-28-2010 10:26 PM
3 sets of shrugs a week is all my traps need to get sore and xplode
Originally Posted by VolcomX311
07-29-2010 12:45 AM
How much weight r u shrugging? ez bar or dumbell?
07-29-2010 12:46 AM
DBs, no straps. Go heavy or go home.
Originally Posted by jcr1
07-29-2010 10:31 AM
lol pics or it aint true
Originally Posted by gamer2be08
and ill post mine if you post yours
Bench - 355
Squat - 405
Deadlift - 600
07-29-2010 10:46 AM
deads and t bar thats how it's done
07-29-2010 11:10 AM
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..
Originally Posted by bkoguy07
07-29-2010 10:28 PM
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!
07-30-2010 02:28 PM
i dont do a lot of direct trap work at all. dl's and rows seem to do the trick for me
07-30-2010 02:43 PM
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...
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