need help on traps.....
I am having a really hard time fully exhausting my traps. On a normal day I will do 4-5 sets of front barbell shrugs 8-10 reps. And rear barbell shrugs for 4 sets 8-10 reps. I will also mix it up and toss in some dumbell shrugs as well, but I can never seem to be consistent with my trap work outs. any help will be appreciated. thanks
You may want to try shrugs on the Smith machine. Load that bar up heavy and try that. I do barbells to warm them up, but find that the Smith really isolates them because you're not using other muscles that are normally involved.
Heavy deadlifts should prime them nice, then follow that up with shrugs. Thats all I do.
have you tried upright rows with the barbell? for my traps i do the hammer strength shrug machine and the upright row primarily. 3x8 on each. err one thing that ticks me off is on the shrug machine ppl loading it too high and then not doing the exercise right. dont be that guy. do a weight where you can lift the handles smoothly and hold it at the top, and come down slowly. you're trying to inflate muscles not your ego
Try really super heavy partial deadlifts with straps. That will totally kill your traps, your upper back, etc. I'm serious, if you can dead 500 from the floor, do 600 for partials from the knee up. Hold it for a while. The stress on your traps will cause them to grow. Then go do your dumbell shrugs or your smith machine shrugs. You're traps will be dead and overloaded. Later, pinus strobus aka the big tree
thanx a lot bros. I am hitting traps tommorow and will be trying out deads with dumbell shrugs to follow.
slow the reps down and see if that helps.. pause for a sec or two at peak and then lower over 4 or 5 seconds.. the ROM is really short so its hard to do slow... that and the deadlifts made my traps come up to par with everything else.
Originally posted by Raul42 Power Cleans! Go as heavy as you can, then follow up with heavy high pulls. Then do the shrugs. If that doesn't annhillilate your traps, nothing will. Hang cleans (power) definately the best you'll be feeling it in the morning. Although if never done, might need someone to show you right way. Straps are good for lots of weight but not using them makes your grip stronger and forearms bigger.
Only dropsets gives me results with the traps
Heavy dumbell or trap bar with hands held slightly behind the front of your hips . Bend your knees slightly to keep pressure off your lower back . Pull the weight up, keeping elbows as straight as possible. Hold and contract your traps at the top of the movement. Keep the hands slightly behind the front of your hips the entire time ( even at the bottom of the movement) . This movement hits the upper and middle traps very well . You will feel them burn, and DOMS (delayed onset muscle sorness ) will let you know what muscles were worked within a day or two . If you are using steroids you might not get the DOMS . I do not get sore from any intensity workout while on steroids . But man do I feel every workout in the off time .