Rack pulls, or deads as SS suggests. You'll feel the DOMS in the traps the next day.
Heavy back work in general taxes the traps along with upright rows.
That reminds me, I really need to start doing rack pulls.
How heavy to you hit your traps? Back in college, I got enormous traps doing really high weight. Not to mention, I had to do an ASS load of cleans.
EDIT: Don't judge my current avay... I was a monster for my bone frame. It's too bad I got away from that hardcore style of lifting.
I don't know how I forgot cleans.
Yeah, cleans too! :clean: I can't even think about attempting a clean. My wrist is too f'd up.
As far as how heavy for deads... sets w/ 75+ % 1RM I think are most effective.
+1 with the opinions of all these FINE YOUNG GENTLEMEN!
I'd revert to that old thumb rule type thing, where compound lifts are always the best way to go for size.. body just adapts better due to the much heavier weight (in comparison to isolation lifts that is).
No "Men's Health" BS here, only solid advice on this thread.
This is a good way of doing it:
1 week regular deadlifts
1 week rack deads go reeeaal heavy
1 week regular deadlifts
1 week rack deads
and keep alternating.
nice replies all... so heaviest weight possible? what about ramping up until fatigue... shoulder shrugs.. 50's, 60's, 70's 80's... or ramping down?
To really get my traps to pop I worked them out 2x a week.
Deads or Racks
Barbell Shurgs supersetted with behind the back shurgs
Clean and press- I need to get back to doing these
DB shurgs supersetted with barbell shurgs
All as heavy as I could go for at least 6-10 reps
Sometimes I would superset rows or deads with shurgs. I like to change things alot. I superset alot too. Also I used drop sets after my last set.
"Heaviest" weight possible implies that in your compound movements, you can do more weight. Not exactly balls out big time 1-rep deadlifts. Just the fact that your body will allow you to do more weight during the compound lifts.
For isolation exercises, I've never seen the purpose to drop the reps below 8 reps. In this case, I'd even say to drop shrugs entirely. You just won't need them if you do a solid 5 sets of good deadlifting/powercleaning.
But, if you really want to, 1 set after the powerlifting could top it off for you. IMO, 1 set of 10-12 reps is good after the compound lifts, with a relatively easy weight that allows the ENTIRE motion correctly done.
I'd say to try more powerlifting techniques for a few weeks, and I think you'll really see some results!
Cleans, close grip upright rows.
IMO, heavy shrugs are the best.
Of course, heavy w/ full ROM, not the 2" shrugs I see guys do w/ 315.
great advice on deads and cleans. ever since making these a mainstay in my workouts my traps have grown more and more.I have found that alt deads and rack pulls and alt full clean/press with power cleans has helped alot. i like to do those and then do high rep stuff like DB shrugs, DB pulls into the armpits,cable rope rows to the neck(getting a good flex in the romboids).you can also try progressive pulls where you start with a couple of full clean/presses add weight do cleans add weight do high pulls add weight do deads until you cant go anymore.but beware of overtraining as these really tax you.do them every other week use squats on the other week 20 rep heavy bar resting on your traps type squats. good luck and may your traps grow over your ears!
if ur gym has a smith i jsut put on 2 45s and do reverse grip for 3 sets and reg grip for 3 sets..u will feel it with the reverse alot. try em
High Pulls 3x10, heavy
You will see unbelievable growth if you do these consistently for a month