dem traps

[ChuckSipes]

what are your favourite trap exercises?

i find I'm training traps EOD. I've also found that lower weight higher reps seems to encourage more growth for me over high weight low reps.. i dunno if it makes much difference but i also limit my time between sets to 15-20 seconds to keep the burn fairly intense.


i usually superset face pulls with barbell shrugs and then drop sets of dumbbell shrugs.

I'm keen to learn some more?

also I don't know if this is an actual exercise or not but after doing a superset i grab the barbell with a wide grip and use an upright row like motion but only lift the bar about 2 inches up and down whilst focussing on my traps.. doing this for 30 seconds fucking SMOKES them. then straight after i do the same thing but with a close grip

this dude has some pretty unique trap workouts.. never tried em personally

 

[gr8whitetrukker]

Like any muscle group it may require personalized workouts to get the most out of them.

For traps. I used compound movements on back day. My favorite is palms up pulldowns. Primarily for lats but it gives traps a good work load too.

Traps will have their separate day usually 2-3 days after back day. The main exercise I use solely for traps and neck is 45 plate shrugs. Pretty light weight but effective. Occasionally dumbbell upright rows.

 

[Izk]

Barbell rear shrugs add height for me but nowdays they grow from just taking the groceries from the car to the kitchen.
Like trukker said, everyones different.
Try rears, i enjoyed them.

 

[Demondosage]

45 lb plates is all Ive used for traps for the past 5-6 years and my traps are very large and striated from the back. The plates get the load closer to your body and directly in line with your traps, allowing you to feel the pull more and pull higher. The secret to large traps is all about pulling high and squeezing. Do a set of 15 reps on these with a full stretch and maximum pull/squeeze/ pause, and you wont go back to heavy barbell shrugs when you start seeing the results

 

[Demondosage]

just grab a 45 in each hand with plate against your quads

 

[gr8whitetrukker]

45 lb plates is all Ive used for traps for the past 5-6 years and my traps are very large and striated from the back. The plates get the load closer to your body and directly in line with your traps, allowing you to feel the pull more and pull higher. The secret to large traps is all about pulling high and squeezing. Do a set of 15 reps on these with a full stretch and maximum pull/squeeze/ pause, and you wont go back to heavy barbell shrugs when you start seeing the results

I learned these from you. It has absolutely made a quantum leap in my trap development

 

[Mayne]

 

[Gymjunkie70]

I'll do a heavy set with the barbell or dumbells and then grab the 45 pound plates and rep out as many as I can for three sets.Crazy pump when I'm done

 

[Easyroller]

Where are his traps? I dont think this guy understands the function of the traps hes a fucking chode and this video sucks

 

[Flex14]

All great advice on here. I personally surf the rack with the dumbbells. 10-15 reps all the way through. Pyramid up as heavy as possible and then back down. Hold the weight in a contracted position with each rep and your traps will be on fire! Plus the wicked pump.

 

[Bradly]

farmers walk superset w shrugs 6 x 10
kelso shrugs 4 x 12
upright row narrow grip 4 x 12

 

[Ozzy619]

If you own a child 5yrs or older, put them on your shoulders and walk around all day. Bet you cant last an hour.

Besides that I lift heavy shit and a few accessories, like dd 45 plates recommendation

 

[MindlessWork]

If you own a child 5yrs or older, put them on your shoulders and walk around all day. Bet you cant last an hour.

Besides that I lift heavy shit and a few accessories, like dd 45 plates recommendation

But they'll love the ride though haha.

 

[Ozzy619]

But they'll love the ride though haha.

Yea and Im a sucker for my daughter, can never say no

 

[MindlessWork]

Yea and Im a sucker for my daughter, can never say no

When I gave my baby niece a ride on my shoulders she loved to hold onto my hair (yikes!)

 

[Ozzy619]

When I gave my baby niece a ride on my shoulders she loved to hold onto my hair (yikes!)

Luckily my daughter is past that stage, my son is right at that age but I have very short hair now. Its a real workout carrying my son with a baby pouch on the front and having my daughter on my shoulders at the same time. Its all about turning my children into a workout lol.

 

[MindlessWork]

Luckily my daughter is past that stage, my son is right at that age but I have very short hair now. Its a real workout carrying my son with a baby pouch on the front and having my daughter on my shoulders at the same time. Its all about turning my children into a workout lol.

At least you and your kids had some fun out of it lol

 

[penche]

45 lb plates is all Ive used for traps for the past 5-6 years and my traps are very large and striated from the back. The plates get the load closer to your body and directly in line with your traps, allowing you to feel the pull more and pull higher. The secret to large traps is all about pulling high and squeezing. Do a set of 15 reps on these with a full stretch and maximum pull/squeeze/ pause, and you wont go back to heavy barbell shrugs when you start seeing the results

Thanks man I'm going to try this in my routine.

 

[Joeblack]

I havent shrugged more than 135lbs in 4 years and my traps are good size. Nice and slow and right form

 

[brutus79]

The 45 plates is all I do directly... I also do static holds with deadlifts. Take 75% of your 1rm and hold it for a minute at the top. Once you drop it at 30 second because you are shaking like you have cerebral palsy get ready for traps to hurt for days