Better Traps

  1. New Member
    flamini's Avatar
    Stats
    5'6"  145 lbs.
    Join Date
    Feb 2013
    Posts
    154
    Rep Power
    5142
    Level
    12
    Lv. Percent
    29.19%

    Better Traps


    I need better traps anyone have any suggestions , I can't lift shoulders due to an injury and can only do moderate weight on shrug variations , I feel like traps are like calves in a sense can I hit them more often ?

  2. Professional Member
    drewsicle3210's Avatar
    Stats
    5'10"  191 lbs.
    Join Date
    Jan 2013
    Age
    32
    Posts
    3,932
    Rep Power
    2870705
    Level
    75
    Lv. Percent
    2.18%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting Pro

    Ever try 6 ways? Or horizontal shoulder presses?
    Those are money.
  3. Senior Member
    Wrivest's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Jun 2012
    Age
    33
    Posts
    2,349
    Rep Power
    172492
    Level
    41
    Lv. Percent
    76.02%
    Achievements Activity ProPosting Pro

    Snatch grip deads, lat pull downs
    •   
       

  4. Professional Member
    EatMoar's Avatar
    Stats
    5'8"  193 lbs.
    Join Date
    Sep 2012
    Posts
    3,435
    Rep Power
    1162437
    Level
    58
    Lv. Percent
    42.4%
    Achievements Activity ProActivity AuthorityPosting Pro

    Rack pulls, shrugs (lolz) , any dead lift and all the rowing you do for back usually hits traps as well
  5. Board Sponsor
    wicked442's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Feb 2013
    Posts
    6,263
    Rep Power
    1829147
    Level
    69
    Lv. Percent
    34.1%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Dip shrugs
  6. Senior Member
    BLaQz's Avatar
    Stats
    5'9"  182 lbs.
    Join Date
    Jul 2012
    Posts
    2,209
    Rep Power
    143152
    Level
    37
    Lv. Percent
    96.23%
    Achievements Activity ProPosting Pro

    Face Pulls...
  7. Senior Member
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    40
    Posts
    1,213
    Rep Power
    103754
    Level
    29
    Lv. Percent
    30.99%
    Achievements Posting Pro

    2 that have already been mentioned, snatch grip deads and facepulls. another awesome 1, farmers.
    you can call me "ozzie" for short.
  8. Elite Member
    Montego1's Avatar
    Stats
    6'1"  236 lbs.
    Join Date
    Apr 2010
    Posts
    8,586
    Rep Power
    7366199
    Level
    96
    Lv. Percent
    10.89%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    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.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
  9. New Member
    anonymous_bur's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Dec 2013
    Age
    31
    Posts
    38
    Rep Power
    32
    Level
    5
    Lv. Percent
    64.18%

    besides what's already been said, more explosive lifts like cleans, high pulls, etc blow up your traps.
  10. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115626
    Level
    38
    Lv. Percent
    47.87%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by flamini View Post
    I feel like traps are like calves in a sense can I hit them more often ?
    Traps can be trained with a very short movement ie: a shrug and or statically, like a DL.
    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.
  11. New Member
    overworked's Avatar
    Join Date
    Dec 2012
    Posts
    86
    Rep Power
    839
    Level
    9
    Lv. Percent
    6.43%

    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. Board Sponsor
    wicked442's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Feb 2013
    Posts
    6,263
    Rep Power
    1829147
    Level
    69
    Lv. Percent
    34.1%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Synthol. Solved!
  13. Advanced Member
    broken bottle's Avatar
    Stats
    6'3"  231 lbs.
    Join Date
    Apr 2013
    Posts
    655
    Rep Power
    765914
    Level
    40
    Lv. Percent
    55.52%
    Achievements Activity Pro

    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...
  14. Advanced Member
    tcslick's Avatar
    Stats
    6'0"  202 lbs.
    Join Date
    Nov 2013
    Posts
    864
    Rep Power
    166798
    Level
    28
    Lv. Percent
    52.93%

    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.
  15. New Member
    flamini's Avatar
    Stats
    5'6"  145 lbs.
    Join Date
    Feb 2013
    Posts
    154
    Rep Power
    5142
    Level
    12
    Lv. Percent
    29.19%

    Thanks everyone ! I'm going to give all these alternative techniques a try !
  16. Senior Member
    mountainman33's Avatar
    Stats
    6'1"  201 lbs.
    Join Date
    Nov 2012
    Age
    36
    Posts
    1,986
    Rep Power
    512078
    Level
    46
    Lv. Percent
    95.12%
    Achievements Activity ProPosting Pro

    Suitcase rows burn out my traps at the end of a back day like crazy.
  17. New Member
    dds's Avatar
    Stats
    6'0"  280 lbs.
    Join Date
    Aug 2012
    Posts
    271
    Rep Power
    2348
    Level
    14
    Lv. Percent
    62.55%

    Quote Originally Posted by wicked442 View Post
    Synthol. Solved!
    hahahahahahahahahaha
  18. Professional Member
    iparatroop's Avatar
    Stats
    5'9"  177 lbs.
    Join Date
    Apr 2010
    Posts
    4,502
    Rep Power
    6785862
    Level
    89
    Lv. Percent
    1.06%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting Pro

    Carries/walks
    Deads
    Reeves variation DL
    Cage presses
  19. Advanced Member
    madripper32's Avatar
    Stats
    5'7"  183 lbs.
    Join Date
    Feb 2013
    Posts
    541
    Rep Power
    323567
    Level
    29
    Lv. Percent
    71.52%

    http://youtu.be/cM9dNHVco8o

    Sorry for the intro. These hit the middle traps real nice he has some other nice variations in his other videos.
    Check out my LG Bulk Kit log.
    http://anabolicminds.com/forum/supplement-reviews-logs/238159-getting-my-bulk-2.html#post4242169
  20. New Member
    Beefeater71's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Feb 2014
    Posts
    77
    Rep Power
    72
    Level
    9
    Lv. Percent
    17.5%

    Behind / front barbell shrugs. Frying the traps with farmer walks sit them up too. The 3 that have worked for me.
  21. Senior Member
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    40
    Posts
    1,213
    Rep Power
    103754
    Level
    29
    Lv. Percent
    30.99%
    Achievements Posting Pro

    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.
  22. Senior Member
    mountainman33's Avatar
    Stats
    6'1"  201 lbs.
    Join Date
    Nov 2012
    Age
    36
    Posts
    1,986
    Rep Power
    512078
    Level
    46
    Lv. Percent
    95.12%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by asooneyeonig View Post
    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.
    And most type of overhand grip rows have decent trap activation as well.
    Gettin' "Jiggy" wit it With Celtic
    http://anabolicminds.com/forum/supplement-reviews-logs/257453-mountainman-dances-jig.html
  

  
 

Similar Forum Threads

  1. Replies: 31
    Last Post: 09-24-2009, 08:30 AM
  2. Im Sick. Help Me Get Better.
    By ex_banana-eater in forum Weight Loss
    Replies: 14
    Last Post: 02-13-2003, 01:26 AM
  3. Replies: 3
    Last Post: 02-08-2003, 06:18 PM
  4. Dione better than Diol?!?!
    By u4ik_rage in forum Anabolics
    Replies: 41
    Last Post: 01-29-2003, 10:56 PM
  5. A Better Way To Eat? USDA Food Pyramid
    By jweave23 in forum Weight Loss
    Replies: 1
    Last Post: 01-13-2003, 12:51 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in