good trap routines

  1. good trap routines


    traps are one of my favorite muscle groups.
    all i do for now is barbell shrugs on the smith machine and dumbbell shrugs.
    anyone else got any other exercises for this? and if i add more exercises is it gonna be too much and am i gonna be overtraining?
    advice please


  2. hang cleans and super set with shrugs. I garun-freakin-tee that you will be sore as hell.

    if you cant handle the superset that is fine just do them seperately

  3. I get a good burn with upright rows, but you got to concentrate on your traps rather than your delts.
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  4. Quote Originally Posted by boggs67ss View Post
    I get a good burn with upright rows, but you got to concentrate on your traps rather than your delts.
    close grip upright rows target traps pretty well. there's shrugs, behind the back shrugs, t-bar shrugs, and good old deadlifts to start it off.

  5. Rope pulls to your face,... seriously!!!
    Think training's hard,. try losing!

  6. Go to the elitefts website and go to the article section and do a search for "the yoke". It will tell you the essentials for a big neck and traps.

  7. heavy deads, and BB shrugs hit mine perfect. But dont go too heavy on bb shrugs, control the weight, pause at top. Too many people slap on 400 lbs and bounce the weight up and down using body momentum and legs, that does nothing.

  8. Quote Originally Posted by boggs67ss View Post
    I get a good burn with upright rows, but you got to concentrate on your traps rather than your delts.
    Yea I do something like this. I start with upright rows, superset that with side laterals which hit the traps at the top of the movment, and finish off with shrugs. Oh it burns...

  9. Quote Originally Posted by dynomite View Post
    hang cleans and super set with shrugs. I garun-freakin-tee that you will be sore as hell.

    if you cant handle the superset that is fine just do them seperately
    x2 on the cleans! Everytime I oly lift my traps are super sore!

  10. Deads are king for me.

  11. 4 sets upright rows
    5 sets shrugs as follows
    1-25 reps light weight
    2-10 reps heavy
    3-10 reps moderate hold for 3 seconds at top
    4-10 reps heavy
    5- 25 reps light

  12. Trap-bar deadlifts!

  13. Quote Originally Posted by tribaltek View Post
    Trap-bar deadlifts!
    Quote Originally Posted by bonscott View Post
    Rope pulls to your face,... seriously!!!
    These both work very well for me for upper traps. Chin-ups that you pull to your clavicle will work the lower traps very well.

  14. heavy deads and bb shrugs with a good squeeze at top

  15. hise shrugs are the new favorite for me
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  16. good ole' DEADS. I hardly ever work my traps directly and they look better than ever. Just go heavy as **** on the deads and you will be fine...trust me

  17. Quote Originally Posted by msucurt View Post
    good ole' DEADS. I hardly ever work my traps directly and they look better than ever. Just go heavy as **** on the deads and you will be fine...trust me

    I have to agree, when you pull 500lb you should have a nice set of traps on you.

  18. Quote Originally Posted by jcp2 View Post
    I have to agree, when you pull 500lb you should have a nice set of traps on you.
    not necessarily =/

    turn out like me and still be tiny with like 14 inch arms when ur pullin 500

  19. I really like doing a move that is almost like the pull of the hang clean. Stand with barbell in hand arms straight and knees slightly bent.

    Stick your butt out slightly keeping your back flat, elbows extended, and knees slightly flexed. When the bar reaches the top of your knee, extend at the angles, knees, and hips and shrug the bar upward. Do not bring the bar to chest level to make the catch. Keep your elbows extended the whole time allowing your body to do a shrug. I

    ts more of a full body movement but you will be able to shrug heavier weight and its a good change of pace.

    They have similar exercises to this one over at vastmuslce.com. Mainly in the sport specific training section but they have sections for just avg joe workouts. Its awesome.

  20. I agree with every post that mentioned deads as a foundational lift for effective trap development.
    NSCA - CSCS
  

  
 

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