- 02-13-2008, 04:22 PM
Alright the other day I was at my local college. I went to workout with a couple of friends of mine. I always like going there because there is a good amount of really strong people. I was doing some back work, and some traps. I seen this guy doing shrugs seated on a bench. He was seating at the end of the bench, facing where the bar is racked. Then there was a bar on the ground, right behind him, he would let his back round a little, and pick the bar up. So the bar was behind him, and he started doing shrugs, real slow, with a thumbless grip. I asked him could I try them, and I did about 20 with 135. I got the worst burn in my traps ever, and today they are very sore. I was just wondering has anyone ever tried this exercise before??
- 02-13-2008, 04:43 PM
Yes seated db shrugs. They make me soreFacebook John Smeton Fitness
02-13-2008, 05:20 PM
02-13-2008, 06:04 PM
No, they werent DB shrugs, he was using a bar, and it was behind the back. They worked about 10x better than any shrug I have ever done. Yes, I agree that deadlifts do make you traps bigger, but they make one trap larger than the other if you use a under hand grip. Mark
02-13-2008, 06:20 PM
02-13-2008, 08:30 PM
yes, that's what I meant over/under hand grip. What dont you agree with not trying to pick a fight, just curious. Mark
02-13-2008, 08:38 PM
My traps are the only muscle i ever quit working every now and then from getting "too big"My shoulders are pretty good too,but traps will get "too big".........................s o HA!
02-18-2008, 09:44 AM
Deads are still king for trap workouts it mainly about the range of motion and the stretch. Dumbell Shrugs I just don't get the weight or range of motion to get a good pull on the traps. I also like close grip upright rows.
02-18-2008, 10:06 AM
i stay away from trap work as well.. they grow too easy.. i wish the rest of my muscles grew like my traps.
02-18-2008, 10:34 AM
Behind the back shrugs work well because most don't properly contract the trap while training. With the BtB grip, the trap has more tension on it and it is easier to bring the traps up and back for a proper contraction.
M.Ed. Ex Phys
02-18-2008, 10:53 AM
02-18-2008, 10:53 AM
I like btb shrugs too.Thay emphasize the back of the traps more than regular shrugs.I and most people need to bring the back of their traps up.I have been doing btb (lee haney)shrugs one workout,then get on the chest supporterd row machine and shrug that way,where it's mainly,if not all the back of your traps working.Been seeing good results and am very happy,my traps are taking on a whole new full look
02-19-2008, 02:30 PM
02-23-2008, 06:01 PM
The biggest traps I ever had was from just doing heavy deadlifts . I do like seated shrugs though!
02-23-2008, 09:27 PM
02-23-2008, 09:33 PM
02-23-2008, 10:39 PM
02-23-2008, 11:15 PM
Andy Bolton 1003 deadlift
Benedikt Magnusson 971
Konstantins Konstantinovs 948
Ed Coan 901 (heaviest sumo pull of all time.)
02-23-2008, 11:17 PM
02-23-2008, 11:31 PM
02-24-2008, 02:48 AM
I only do DB shrugs, cant do deads as I have a bad lower back and barely even do squats now between my back and knees.
Ill have to try these behind the back seated shrugs. 135lbs eh? Ill start there I guess.
02-24-2008, 09:01 AM
02-24-2008, 12:20 PM
Power lifters do train assistance. But most of there energy goes into the main lift, the squat, bench, deadlift. The assistance they do is just to complement there main lift. They dont spend 30 minutes doing dumbbell flys bring up the outer portion of there chest. If they just benched they might do some triceps for strength, and recovery, then some forearms thats probably it. They're assistance is used to help them increase there core lift. If you do to much direct benching you'll get over trained, so you have to do some assistance. Hope that helps. Mark
02-24-2008, 12:24 PM
Monday- Heavy squat, deadlift, GHR, shrugs.
Tuesday- Bench press, skull crushers, pressdowns, forearms.
Thursday- squat, deadlift. light weight. upper back work.
Firday- speed bench, and then lock out work. forearms
02-24-2008, 04:55 PM
02-24-2008, 07:28 PM
02-24-2008, 07:42 PM
Yeah I do them behind the back on the smith machine sometimes, but I do traps maybe twice a month because they grow to easy and huge traps make you look narrow.
02-26-2008, 10:09 AM
I'm surprised no one has even mentioned power cleans. By far (at least for me) the best exercise for traps I have ever done.
02-26-2008, 10:17 AM
02-26-2008, 11:46 AM
The only trap exercises I've ever done until very recently were power cleans and upright rows, and I've got to say, my traps are by far my best body part. Overpoweringly so. I've just been doing behind the back shrugs and some db shrugs as of late to build more thickness on the back/trap/rhomboid tie ins because from the front they're almost TOO big.
I need to poney up some dough for a digital cam to show you what I mean but I keep dropping all my spare cash on food and supps
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