who wants huge traps?

Ricky5145

Active member
if you want huge ass traps, switch to reverse grip shrugs instead of overhand. both wide and close grip. i garuntee you'll see results fast.
 
very nice. i will be curious to see how this works for me. i love lifting traps. do u lift them on back day or what day?
 
I have gigantic traps from heavy deadlifts. I don't do any shrugs. If i added them I would look like I had no shoulders haha.
 
I like to do my traps on back day...wish I can do deads but my lower back is shot...chiroprator time...!

Gonna try out the reverse grip to see how that pans out, plus good to switch it up...
 
i have genetically bug traps and never touched a shrug. i looked at them as ego exercises..but was sooooo wrong. i wanted bigger traps, who knows why, and i tried shrugs, did them forever and saw very lil improvement. i switched to reversegrip and they went from big to gigantic. i do them on shoulder day.
 
i personally cant go as heavy. however i still make it as heavy as i can handle but also to where i can concentrate on my form.
 
Ricky5145 said:
i personally cant go as heavy. however i still make it as heavy as i can handle but also to where i can concentrate on my form.
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Got ya...plus since its reverse grip that will throw your shoulders back and isolate the trap muscle more...thanks brotha!
 
i was talking about BB here. i aslo do DB after close/wide grip. i just strap in regualr but do them yates style and bend my elbows a tad like a row and squeeze them up and back. this also makes a big difference. check out dorians trainning vid to see how im talking about if you want. i have the link that has the whole blood and guts video on it
 
i do a few sets of shrugs on DL day. for me doing both works best. i've also heard (i dont know the name) that "reverse shrugs" work well, where the bar is behind you instead of in front.
 
what rep ranges do you do? i incorporate the 5x5 into my weekly workout routine so im thinking about doing it today on 5x5 day...your thoughts?
 
i know what your talking about, ive tried them, not a fan personally. only because my ass it too big and its uncomfotable
 
Ricky5145 said:
i was talking about BB here. i aslo do DB after close/wide grip. i just strap in regualr but do them yates style and bend my elbows a tad like a row and squeeze them up and back. this also makes a big difference. check out dorians trainning vid to see how im talking about if you want. i have the link that has the whole blood and guts video on it
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I do them with dumbells in front of me and then do them out to the side.

urbanski said:
i do a few sets of shrugs on DL day. for me doing both works best. i've also heard (i dont know the name) that "reverse shrugs" work well, where the bar is behind you instead of in front.
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I see guys doing these but I can't do them my butt is too big I have to like come out around my butt or arch my back which looks weird and I'm sure isn't good for my back.
 
I see guys doing these but I can't do them my butt is too big I have to like come out around my butt or arch my back which looks weird and I'm sure isn't good for my back.[/QUOTE]

haha, same problem here man, what i found works though, if you still want to do them, is go in a rack, and turn around so your out of the rack facing away from it. the bar is still in the rack up against the two posts behind you, step forward so the bar slides up and down the posts when you shrug and your ass wont get in the way. mine doesnt and mines gigantic.
 
using a underhand grip is potenially hazardous on heavy deadlifts as a supinated grip shortens the biceps and increases the load on them.possibly leading to a rupture of the muscle or connecting tendons.i know this is for deadlift but if you go heavy on shruggs i would worry about it.
 
Ricky5145 said:
haha, same problem here man, what i found works though, if you still want to do them, is go in a rack, and turn around so your out of the rack facing away from it. the bar is still in the rack up against the two posts behind you, step forward so the bar slides up and down the posts when you shrug and your ass wont get in the way. mine doesnt and mines gigantic.
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Ok I might have to give that a shot when it's back to trap/shoulder day. I have decent sized traps I just want them to be taller not thicker.
 
I tried these last night. They felt good...like more muscle stimulation.

I remember why I don't usually do BB shrugs. Mashing of the "package" is not comfortable.

I followed these up with leaning DB shrugs.

How many sets do you guys usually perform for traps?
 
Most people don't know how to contract anything on their posterior side, which is why underdevelopment is so common. To fully contract the trap, you must pull the weight up and back; many do the up part, but few do the back part.

That being said, the best things I've found for trap size are deadlifts, high pulls, and seated DB shrugs.
 
Rodja said:
Most people don't know how to contract anything on their posterior side, which is why underdevelopment is so common. To fully contract the trap, you must pull the weight up and back; many do the up part, but few do the back part.

That being said, the best things I've found for trap size are deadlifts, high pulls, and seated DB shrugs.
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completely agree, thats why i started this thread and said reverse grip. i dont stand straid up but more or less close to a elevated rowing stance which gives me the oppurtunity to go up and back. sure i cant go as heavy but my traps get more stimulation thus they got huge.

also, helps me avoid hitting my package like the guy mentioned above
 
Seated DB shrugs leaning slightly forward are very effective, as well - you need some forward lean to involve the rhomboids for packing on mass on the high posterior chain.
 
Ricky - That's an excellent tip about using the squat cage to keep the bar hitting the butt cheeks, I'll be using it soon. Repped.

Also, I use a hook grip on heavy shrugs, with the thumb inside the fingers, because it makes it easier to focus on traps and not on grip/wrist slippage. It's a step between doing them raw and using straps. Just my .02.
 
Gizmacho said:
Ricky - That's an excellent tip about using the squat cage to keep the bar hitting the butt cheeks, I'll be using it soon. Repped.

Also, I use a hook grip on heavy shrugs, with the thumb inside the fingers, because it makes it easier to focus on traps and not on grip/wrist slippage. It's a step between doing them raw and using straps. Just my .02.
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thanks man i had to figure something out to get around my butt. how do you mean about this grip? i am very interested, thumb inside the fingers?
 
Ricky5145 said:
thanks man i had to figure something out to get around my butt. how do you mean about this grip? i am very interested, thumb inside the fingers?
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Yes, that's exactly it. If you want a quick picture, just google "hook grip deadlift" and you will get some good pictures. It's a trick used to lift heavy dead lifts, cleans and snatches, but I use it for shrugs too.
 
i know what your talking about, ive tried them, not a fan personally. only because my ass it too big and its uncomfotable
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Thats my problem to, i cant get the bar over my ass lol
 
Gizmacho said:
Yes, that's exactly it. If you want a quick picture, just google "hook grip deadlift" and you will get some good pictures. It's a trick used to lift heavy dead lifts, cleans and snatches, but I use it for shrugs too.[/Quote

ohhh i seee. thats very interesting. im going to try that grip and see what i think. i dont know how ive never heard of that before. thanks man
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Holy friggin smokes, it works! I used the underhand grip today, and for the first time my wife said, "you look like a football player." I think that said it all.
 
Gizmacho said:
Holy friggin smokes, it works! I used the underhand grip today, and for the first time my wife said, "you look like a football player." I think that said it all.
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hell yeah man, im glad you liked them, keep it up and watch a huge size increase in the weeks to come
 
R1balla said:
bro, im diggin my new trap routine thanks to you!
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thanks man, its kind of funny because in another post these two dudes are negging me saying i dont know what im talking about. im not preaching anything just putting out info i wish i heard earlier. not saying everyone has to do it you know? anyways im gald you liked it man i hope it works wonders for you
 
Also include 4 sets of behind the back smith machine shrugs keeping your hands along side your body. I perfer going inside and outside the smith machine for intense ROM

Here's my traps workout
4x of 225lbs

4x of 185lbs

to falure 135lbs
 
Ricky5145 said:
thanks man, its kind of funny because in another post these two dudes are negging me saying i dont know what im talking about. im not preaching anything just putting out info i wish i heard earlier. not saying everyone has to do it you know? anyways im gald you liked it man i hope it works wonders for you
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Anyone who neggs you for trying to help someone out is an insult to douchhe bags. Jackaasses who start piddly b.s. internet "fights" deserve to be negged, not the ones who come here to share their knowledge.
 
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