Shaun235
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Who's got the killer routine to blast my traps? They've always lagged, non existent. I'm trying to make it a point to get them to explode.
Any tips fellas
Any tips fellas
I have been switching my grip on rows lately but not for that reason, I'll try to squeeze em out now.Overhand grip rows change the focus from lats to traps. Suitcase rows super set with reverese flys are a great trap combo. Face pulls have become a staple in my trap workouts as well.
best lift ever! lots of other great ones listed above too.No mention of snatch-grip deads? It's one of the few things that works the entire upper-back.
That's how I always felt, but since I put on this weight, good & bad over the last 2 yrs they look really under developed now.I think you work your traps a ton with any overhead exercise; standing military press works them well. As far as direct work, do front barbell and dumbbell shrugs, as heavy as possible; I do them rarely because my traps don't need much work, but I'll do barbell front shrugs with 5-6 plates and behind the back smith shrugs with 3 plates (key)
Yea man, I did some today.Just started doing farmers walks this year. They are amazingly painfully awesome.
Wow. So 30+ sets. And to most were near useless when compared to better choices.Yea man, I did some today.
BB shrugs x 4 in front holding for 3-4
BB shrugs x 2 in rear holding for 3-4
DB shrugs x 3 holding for 3-4
Face Pull x Rear Fly superset x 3
Farmers Walk x 4
Standing Military Press x 2
Seated Smith Miltary x 4
DB press x 3
Arnold Press x 3
Side delt raise x 3 drop sets
My traps and shoulders were defiantly on fire and pumped up. Lots of volume today, pretty limited rest to really get my pump.
here is a great example of opinion vs fact. and everyone is entitled to an opinion with the opportunity to share it with us in this forum.Actually behind the back shrugs are good for middle traps, not so much for upper traps.
I agree there are a lot of exercises that work traps but shrugs are among the best, especially bb with very heavy weight.
Haven't seen many high-level Olympic weightlifters, I take it.Never seen a massive set of traps either that didn't get there from doing some form of shrugs.
Mid-traps are primarily used for scapular retraction and not elevation.So physiologically as long as your arms are outside your shoulders (slightly abducted) you'll activate your upper and middle traps with scapular elevation. http://www.flexonline.com/training/back/trial-front-barbell-shrugs-vs-behind-back
The behind the back bar placement will most likely lead to protraction due to poor leverage.Right which is why a behind the back shrug where you're going to elevate with some retraction will hit it more (especially with a smith machine)
That makes the protraction even more likely especially if the bar is angled.True but I think with a smith machine it tends to work ok because it is further behind you.
I am finding that I like your posts more and more.2 cents...
90% of the time, I agree with ozzie and his basic approach to getting larger and stronger is IMO, the right stuff.
I do disagree that shrugs will not really build traps, (especially if you are pretty much exclusively after trap size, since I know a few guys and one in particular who pretty much only benches, deadlifts, shrugs and rows and he has retarded big traps for the rest of his body under #200 BW. He shrugs heavy and high reps and sets 3x week.
I also believe in heavy deads, rack pulls, high pulls, cleans, etc. etc., but my trap size from those is a by product and I never really do those to exclusively build traps, but I digress.
Anyway, I think oly lifters have good trap size, since a good 80%-90% of their work involves pulling from knees or below with an emphasis on getting the weight up near the shoulders, then o/h. So they enlist some kind of vertical shoulder extension/contraction.
I have never seemed to get much trap work from OHP's without the clean and I have done quite a bit of out of rack pressing over the years.
Personally, I feel you do benefit from some kind of extension and contraction of the upper trapezius, instead of "just" heavy (static) tension, which comes more from carrying and or pulling without some kind of vertical shoulder contraction. Obviously YMMV.
I just think shrugs are pretty easy to add in at the end or as a superset of a W/O especially , have a very short ROM to get the work done, and do not tax the lifter like a long pull, after they have done the major bigger body work.
See also Paul Kelso's book/work on shrugging. Although I may agree with some, that shrugs, might not have the greatest carryover for other strength stuff.
Years from now there will be a meathead religion, Swoleism, and PaulBlack will have a book in it.I am finding that I like your posts more and more.
You are not alone in that sentiment.Haha. I just love coming into a thread with the intention of posting something and then seeing that Paul has already said everything I was about to post.
You get one! You were born in a weight lifting shed, afterall.You are not alone in that sentiment. EDIT: Sean, I want a book in there!
You get one! You were born in a weight lifting shed, afterall.
Good read right there, thanks bro.
If your referring to my 1 session, yea it was.Man, that's a lot of shrugging and delt work!
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