- 12-14-2013, 07:50 PM
- 12-14-2013, 10:28 PM
12-14-2013, 11:04 PM
12-15-2013, 02:08 AM
Rack pulls, shrugs (lolz) , any dead lift and all the rowing you do for back usually hits traps as well
12-15-2013, 02:23 AM
12-15-2013, 03:09 AM
12-15-2013, 10:34 AM
2 that have already been mentioned, snatch grip deads and facepulls. another awesome 1, farmers.
you can call me "ozzie" for short.
12-15-2013, 10:49 AM
Have you tried different variations of shrugs? Or different tempo?
Using a little less weight but holding the shrug for a three count at contraction makes using heavier weights unnecessary. Shrugging 150's for twenty with a slight pause doesn't even hold a candle to shrugging 90's for twelve with a three second contraction.
My new favorite is using db's and holding them behind my back instead of at my sides. Ohhhhh boy. Talk about squeeze.
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12-15-2013, 10:57 AM
besides what's already been said, more explosive lifts like cleans, high pulls, etc blow up your traps.
12-15-2013, 11:06 AM
The thing to remember that is most important IMO, (just like any other muscle) is that the more focus or effort you give it, the more it will most likely respond and or grow.
Traps are one of those groups, that get hit at the end of a W/O after one is kinda burnt upp from the session and they just mail in a few half arsed sets. If one puts in the effort on the stuff mentioned, they should respond.
Some guys have luck with higher reps 20-30+ and I know guys who do power shrugs with very low reps ie; 3-5. They all seem to work, depending on focus and determination, which will be key.
Since say a shrug is a very short ROM move, it seems it can be trained 2-3 times per week too.
12-15-2013, 12:39 PM
I do super shrugs. 5 reps of Deadlift 60-70% of 1rm and shrug 5 reps each lift. 3-4 sets. I do this after my back workout before i start shoulders. It works well for me.
12-15-2013, 12:46 PM
12-15-2013, 12:57 PM
Heavy ass deadlifts. Powershrugs (use more weight than your max deadlift and straps). Farmers walks with heavy ass dumbbells. Really heavy rack pulls. I sense a theme here...
12-15-2013, 03:32 PM
Barbell shrugs in the front and behind the back.. Get on a cable machine meant for shoulders, stand up and do drop set shrugs untill you do the entire stack... Press a barbell above your head like a shoulder press once you are at the top hold it and shrug until you are exhausted... also upright rows
All of these are some of favorite trap exercises.
12-15-2013, 04:07 PM
12-16-2013, 09:48 AM
12-17-2013, 01:27 PM
12-18-2013, 07:55 PM
12-18-2013, 09:55 PM
Sorry for the intro. These hit the middle traps real nice he has some other nice variations in his other videos.
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02-08-2014, 02:59 AM
Behind / front barbell shrugs. Frying the traps with farmer walks sit them up too. The 3 that have worked for me.
02-08-2014, 11:16 AM
For everyone that put behind the back shrugs? Wtf? Seriously. How do you even think that a movement that is not natural and trying to work a muscle not going with its grain of movement is effective.
The traps don't just pull the shoulders up, they also hold the shoulder blades in places and can squeeze them together.
IMO, shrugs are the smith machine of trap exercises. Drop them for more efficient ones. Farmers, frame carries are even better. Snatch grip deeds especially from blocks. High pulls. Muscle hang power snatch. Face pulls. All far superior to shrug.
you can call me "ozzie" for short.
02-08-2014, 12:05 PM
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