traps???

d-red

d-red

Active member
traps???

was wondering what you guys do for traps. or recommend.

i currently do 4 sets of db shrugs on shoulder day. and i will hit them again lightly 2-3 sets on chest day.and thats it.
 
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d-red said:
was wondering what you guys do for traps. or recommend.

i currently do 4 sets of db shrugs on shoulder day. and i will hit them again lightly 2-3 sets on chest day.and thats it.
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I train Traps w/ shoulders! Heavy BB shrugs and upright rows, Deads!
 
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juiced2damax said:
They are my first exercises on shoulder day and I train them light with high reps.
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Pussy! Train Heavy or pack it up..Im just busting your balls..lmao:D

I dont understand how some people believe they will gain w/ high reps and light weight.I know everybody is different + responds differently, But I also Know you will not reach your potential w/out Heavy core lifts and low to moderate reps. I even train my abdominals w/ weight, its a muscle to me and should be trained accordingly! Give your thoughts on this members! This just may be the start of a good thread! We can all learn more from one anothers experience! Lets hear some thoughts people!
 
juiced2damax

juiced2damax

Trusted Member
-NLBB- said:
Pussy! Train Heavy or pack it up..Im just busting your balls..lmao:D

I dont understand how some people believe they will gain w/ high reps and light weight.I know everybody is different + responds differently, But I also Know you will not reach your potential w/out Heavy core lifts and low to moderate reps. I even train my abdominals w/ weight, its a muscle to me and should be trained accordingly! Give your thoughts on this members! This just may be the start of a good thread! We can all learn more from one anothers experience! Lets hear some thoughts people!
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I agree that some of the core lifts require heavy weights...I train alot of my bodyparts with light weights and reps around15-20. THe irony is that the muscles I train with high reps are my most impressive...Delts, back, traps, bis and tris...Maybe I should focus on doing lower reps on some of my lagging muscles. I switch it up once and a while but stick to high reps the majority of my workouts...Call it pussy but it works for me...I use to go heavy on everything and wasn't growing. Focus on form and go till failure.
 
10weeksoff

10weeksoff

New member
5 sets of BB shrugs
5 sets upright rows
5 sets DB shrugs
burn-out sets on a hammerstrength high row machine
 
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strongarm

Trusted Member
i train them heavy and high reps!. each set to i cant get another one out and the bar is falling out my hands. 6 sets straight bb shrugs, if its taking, i hit up db's
 
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fighteveryone

Guest
i do em on shoulder days.

shrugs 3 sets of 10 with 100lb dbs. then i use this shrug machine... 3 sets of 10 with 450lb.
 
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toothpick

New member
My traps are nothing to brag about but I switch between DB and BB. I go heavier for 10-12 reps. Also do upright rows in my shoulder workout and do traps that day.
Started deadlifting again and at the top I make sure I hold the weight for a few seconds to place good stress on traps before I lower the bar. Hope this helps my traps.
 
thick

thick

Moderator
some guys just have genetics for nice traps. Some respond to high reps, some to heavy weight/low reps. You have to find what works best for you and that is through trial and error for the most part IMO
 
B

Baldspot

Trusted Member
shaqdeezl said:
The weight you're deadlifting is too light.

DL heavy for big traps.
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It is I know, I usually work with 365. In the last 2 years I have torn the inner head on both calves (legpress both times), and my left hamstring (non-lifting related -barfight) mentally I'm kinda scared. That kinda shit hurts, and I remember it everytime I bend down to lift that shit lol.
 
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shaqdeezl

Guest
Steve-O said:
It is I know, I usually work with 365. In the last 2 years I have torn the inner head on both calves (legpress both times), and my left hamstring (non-lifting related -barfight) mentally I'm kinda scared. That kinda shit hurts, and I remember it everytime I bend down to lift that shit lol.
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It took 4 months for a hamstring injury to heal last year. I know exactly what you mean. Pulls can be a dangerous exercise if you do not know what you're doing. Throw some weight on the bar, maintain perfect form, and watch your body grow. Deadlifts will work wonders for your physique.
 
-MU-

-MU-

Trusted Member
I have trained them with moderate weight{10-12 reps} for the pst year and made huge progess with it....However I think I have tapped it out and its time to start going heavy on them again.

But it did make a big difference in growth this last year....One thing I find is some people when the go heavy they are going to heavy, and can not properly contract the muscle. If you can't squeeze the muscle correctly when lifting you are wasting your time.
juiced2damax said:
They are my first exercises on shoulder day and I train them light with high reps.
Click to expand...
 
juiced2damax

juiced2damax

Trusted Member
-MU- said:
I have trained them with moderate weight{10-12 reps} for the pst year and made huge progess with it....However I think I have tapped it out and its time to start going heavy on them again.

But it did make a big difference in growth this last year....One thing I find is some people when the go heavy they are going to heavy, and can not properly contract the muscle. If you can't squeeze the muscle correctly when lifting you are wasting your time.
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Agree 110%
 
Corrodo

Corrodo

Trusted Member
Here is what I do for traps and its hardly ever heavy weight... I do deadlift however so that is heavy resistance on the traps. But I do this for traps and I GUARANTEE you will feel it.

These are to be supersetted for 4 sets

Smith Shrugs- 315#
4 sets to failure (usually 15-20 reps)

Seated DB shrugs- 80lb DB (Bent forward slightly with head down focusing on the downward movement stretch.
4 sets to failure (usually 20-25 reps)

Do this with little to no rest in between and I that kills them and my traps have grown tremendously. Give it a try as well as deads and your traps will grow to your ears :)
 
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