Traps

[NovaFlex]

I don't even do direct trap work, and they are huge. I wish my arms grew like that.
When I do side laterals, I go slightly above PARALLEL however, which brings in the traps.
I do throw in a shrug at the top when warming up on deadlift.
Now, yes, genetics... but here is a caveat.

I recommend using dumbbells more for exercises.

I work in a prison(go figure lol), and the inmates in Level 4 have a small weight pit with dumbbells ONLY.
The level 2 guys have a full weight pit with gym equipment and barbells.
The level 4 guys, even the skinny guys, have immense trap development. Everyone that hits the level 4 weight pit with only dumbbells, has traps, EVERYONE! No matter genetics, trap city.

Their trap development is huge compared to the Level 2 guys that don't use the dumbbells as much.

That’s a pretty crazy observation. I wonder why that is? I use a mixture of both—I always do DB’s as my secondaries after bench / OHP.

since writing this thread, I’ve actually seen some growth in my traps by incorporating some of the snatch grip stuff (I love it now for upper back).

Those DB’s are real interesting tho.

 

[NovaFlex]

-I remembered this thread and wanted to give testament to the advice given. Yeah, I still have a neck, lol...But I’ve only been back in the gym for ~2 months since COVID, and have hit snatch grip HARD. My traps are noticeably larger than they were when I asked for help. So thanks everyone.

 

[Test_Subject]

View attachment 136776

-I remembered this thread and wanted to give testament to the advice given. Yeah, I still have a neck, lol...But I’ve only been back in the gym for ~2 months since COVID, and have hit snatch grip HARD. My traps are noticeably larger than they were when I asked for help. So thanks everyone.

Nice! Glad to hear that it's paying off for you.

 

[Silentlemon1011]

View attachment 136776

-I remembered this thread and wanted to give testament to the advice given. Yeah, I still have a neck, lol...But I’ve only been back in the gym for ~2 months since COVID, and have hit snatch grip HARD. My traps are noticeably larger than they were when I asked for help. So thanks everyone.

Love the snatch grip deads
Been going crazy on them since we talked a few months back.
Only thing is the crazy amount of chalk i need to lift heavy on them or my hands slip lol

Thickening up nicely brother!

 

[Test_Subject]

Love the snatch grip deads
Been going crazy on them since we talked a few months back.
Only thing is the crazy amount of chalk i need to lift heavy on them or my hands slip lol

Thickening up nicely brother!

Try using straps. You just strap up like with a normal deadlift then loosen your grip a bit and slide them out to snatch-width, give the straps a twist to tighten them and you're good to go.

 

[Silentlemon1011]

Try using straps. You just strap up like with a normal deadlift then loosen your grip a bit and slide them out to snatch-width, give the straps a twist to tighten them and you're good to go.

I have an unreasonable dislike of straps
No good reason lol.
I just love grip strength and lifting raw as much as I can.
Not even sure if I own straps anymore, haven't seen them in a dogs age

 

[Test_Subject]

I have an unreasonable dislike of straps
No good reason lol.
I just love grip strength and lifting raw as much as I can.
Not even sure if I own straps anymore, haven't seen them in a dogs age

That's fair. I can totally relate to that way of thinking. Having a grip like a gorilla is pretty beast-mode.

I just hate being limited by grip. It feels like I'm doing my back a disservice if I'm lifting less than I'm capable of handling because my grip is slipping. I mean, it's not like my grip is weak -- I can double overhand 405, but I'll strap up when it starts to fail. I will admit, strapping up does hurt the old ego a bit, though

 

[Silentlemon1011]

That's fair. I can totally relate to that way of thinking. Having a grip like a gorilla is pretty beast-mode.

I just hate being limited by grip. It feels like I'm doing my back a disservice if I'm lifting less than I'm capable of handling because my grip is slipping. I mean, it's not like my grip is weak -- I can double overhand 405, but I'll strap up when it starts to fail. I will admit, strapping up does hurt the old ego a bit, though

I'll definitely get to where you're at, once my DL gete nice and high
But my grip, due to being in construction for so long, is NOT a weak spot lol.(Swinging a framing hammer for 16 hour straight will ensure a good grip)
My back currently gives our before my hands do.

 

[Btcowboy]

I'll definitely get to where you're at, once my DL gete nice and high
But my grip, due to being in construction for so long, is NOT a weak spot lol.(Swinging a framing hammer for 16 hour straight will ensure a good grip)
My back currently gives our before my hands do.

Nice, not for me anymore since being out of the field my grip is the weak point plus I got a strong back. I wont use straps for singles but tend to when I slip on a double or triple or just want to ensure that grip won't be the issue

 

[Silentlemon1011]

Nice, not for me anymore since being out of the field my grip is the weak point plus I got a strong back. I wont use straps for singles but tend to when I slip on a double or triple or just want to ensure that grip won't be the issue

I'd figure your grip is crazy being a firefighter.
But it makes sense if you're not in the field as.much.

Buddy of mine is a firefighter and his grip strength is off the charts, his block pulls dropped my fucking jaw

 

[Btcowboy]

I'd figure your grip is crazy being a firefighter.
But it makes sense if you're not in the field as.much.

Buddy of mine is a firefighter and his grip strength is off the charts, his block pulls dropped my fucking jaw

Yeah I am new to firefighting about a year now so grip strength is going up due to that. I was an electrician for many years and thay helped grip

 

[Silentlemon1011]

Yeah I am new to firefighting about a year now so grip strength is going up due to that. I was an electrician for many years and thay helped grip

Especially if you run tonnes of Ridgid lol

 

[Btcowboy]

Especially if you run tonnes of Ridgid lol

Yup

 

[NovaFlex]

Love the snatch grip deads
Been going crazy on them since we talked a few months back.
Only thing is the crazy amount of chalk i need to lift heavy on them or my hands slip lol

Thickening up nicely brother!

Thanks bro. I’ve been doing snatch grip for everything that involves pulling, lol. Bent over rows, RDL’s, dead’s, high pulls, etc. honestly, that was probably some of the best advice I’ve received on this forum as far as how to build a specific muscle group.