TRAPS?

at1010

Active member
hey guys....anyone have any killer trap exercises i normally superset barbell shrugs with dbs shrugs...anyother good ones
 
Go heavy on barbell, i was hitting tapering up with 5 sets of 8-10 reps starting at 225 and ending at 595. doing this twice a week yeilded great results for myself. Everyones different but the universal similarity ive always seen with delts is that those who lift like madmen get the best size...
 
Get a neck harness and do neck raises, your traps will grow more after a month than they have in years.
 
pmiller383 said:
Get a neck harness and do neck raises, your traps will grow more after a month than they have in years.
Click to expand...


Should this exercise be done sitting or standing? And, say the wt. is in front of you, do you use a full ROM, all the way forward & then all the way back. Or do you stop where your head is facing straight ahead?

Same goes for if the wt. is behind you. Tks.

Also, do all neck harneses move once they're on your head performing the exercise? Mine...from BFS moves like crazy on my head, rubbing against my ears, my nose. **** is terrible. Is mine crap or are they all like that?

Thanks.
 
REEVESDIESEL said:
Should this exercise be done sitting or standing? And, say the wt. is in front of you, do you use a full ROM, all the way forward & then all the way back. Or do you stop where your head is facing straight ahead?

Same goes for if the wt. is behind you. Tks.

Also, do all neck harneses move once they're on your head performing the exercise? Mine...from BFS moves like crazy on my head, rubbing against my ears, my nose. **** is terrible. Is mine crap or are they all like that?

Thanks.
Click to expand...

I got mine from APT, it has a little chin strap so it doesn't move around to much. The only problem is the strap on my left side slides a bit which messes with my ear but its bearable.
I do the exercise two different ways, if Im feeling good I will take a dumbbell and sit on a bench. From there I will put the dumbbell in the harness so the wt.s in front and then go full ROM up and down, aka look at my balls look at the ceiling. I usually stop the weight at the bottom with my hands though, kind of like a box squat. The other way is just using a cable machine hooked up to the neck harness with a shorter range of motion, going both ways.
 
Front bbell shrugs ss with behind back upright rows. you can only go up about half way with behind back upright rows, but they will get ya for sure.
 
ever since i lifted when i was 8 and now im 17, my favorite exercise was upright rows. The one muscle that i have bigger than anyone in my school without a doubt are my traps. I just started to do shrugs a couple months ago but upright rows made my traps the monsters they are today. They are 4 inches tall, almost the length of my neck when i flex them. So i would do close grip barbell upright rows and shrugs and they shoud get somewhat big
 
deadlifts, shrugs upright rows are pretty much staples. Lately, I've been doing front BB shrugs w/ nice results. Also, try some wrestling style "neck bridges".
 
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