good trap routines
- 05-31-2009, 04:46 AM
- 05-31-2009, 04:55 AM
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
05-31-2009, 06:48 PM
I get a good burn with upright rows, but you got to concentrate on your traps rather than your delts.
05-31-2009, 07:00 PM
05-31-2009, 09:21 PM
05-31-2009, 09:25 PM
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.
06-01-2009, 02:05 AM
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.
06-01-2009, 03:15 AM
06-02-2009, 05:04 PM
06-02-2009, 05:24 PM
06-02-2009, 05:56 PM
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
06-02-2009, 06:02 PM
06-03-2009, 09:24 AM
06-03-2009, 11:36 PM
06-09-2009, 11:30 AM
hise shrugs are the new favorite for me
Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
06-09-2009, 12:26 PM
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
06-09-2009, 02:52 PM
06-14-2009, 12:46 AM
06-14-2009, 03:27 AM
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.
06-14-2009, 04:00 AM
I agree with every post that mentioned deads as a foundational lift for effective trap development.
NSCA - CSCS
01-04-2017, 04:19 PM
01-04-2017, 10:51 PM
Just ideas you can YouTube later:
▪️Farmer Carries/Upright Rows
▪️Facepulls/ 6-ways (5lb Dbs)
▪️Scapular Dips/Incline Shrugs
▪️OH carry/Db Shrug
Bb Shrugs, Olympic Lifts, OH Press are usually separate for me. I like to Focus on these movements 100% and challenge the muscle appropriately. Variety is the spice of life but sometimes just being specific and consistent lends to something amazing.
Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295
01-05-2017, 08:21 PM
Superset narrow grip upright rows with db shrugs, elbows bent. 3 sets of 8-10. Leaving the traps on fire.
01-05-2017, 10:00 PM
Am I the only one who never shrugs? I know we all develop differently but my traps are well proportioned to my body by just doing deadlifts, t bar rows and the other basic back movements.
01-06-2017, 02:46 PM
I used to try to isolate my traps and do many different shrug routines, butthe most development I've seen has come from rack pulls and dead lifts
01-06-2017, 02:49 PM
01-06-2017, 03:33 PM
In my opinion, I wouldn't waste time doing db shrugs, Smith machine shrugs, upright rows etc. If you want seriously thick traps, do heavy ass farmers walks and deadlifts. It's that simple.
"Love it for what it is because if you didn't fail you would never be able to appreciate success"
01-06-2017, 09:46 PM
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