MESO-Rx

Anabolic Steroids

dem traps

insaiyan93 said:
Ive tried the hook things, i prefer just the standard strap myself.
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I've seen some where the strap have loops that are position in certain spots for those who have small and large hands. But I need to get use to using straps reason why I say that is because I never used them before.
 
brezuno85 said:
I've seen some where the strap have loops that are position in certain spots for those who have small and large hands. But I need to get use to using straps reason why I say that is because I never used them before.
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Man straps will deff take those muscle pumps to the next level.....of soreness;):D
 
brezuno85 said:
And as do I. To bad I don't work them out till Wednesday.
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That's your problem. Until Wednesday?

Think about what you think you know about chicken. And then divide your body as such.

Traps, arms, calves, and neck are dark meat. Work those fuckers EOD. Abs too. . .

Traps take work, if they aren't there genetically. Three days per week, minimum.
 
D-Ballin said:
That's your problem. Until Wednesday?

Think about what you think you know about chicken. And then divide your body as such.

Traps, arms, calves, and neck are dark meat. Work those fuckers EOD. Abs too. . .

Traps take work, if they aren't there genetically. Three days per week, minimum.
Click to expand...

Thanks for the info brotein shake. Tomorrow I'll hit them hard. And that's a good way to put it. My traps don't stay sore long so I have no problem working them more often.
 
I noticed a lot of you guys suggested the 45 plate method for traps, I tried it yesterday after some heavy shrugs and holy fucking Christ:eek:. The pump was unreal I will definitely be adding this to my trap days :D
 
Going to do traps today along with my schedule muscle groups I am going to hit. I will be going heavy and finishing with 45 plates. Eager to see how I will feel when I am all done.
 
ChuckSipes said:
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
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I switch them up, and train them 2x a week in an isolated sense (of course they are trained with high t-bar rows, deads, etc.).

Here are a few of my recent routines, rarely do I hit the same workout for traps 2x in a row:

Dumbbell shrugs- 4 sets of 12 with a 3 second hold/flex at the top
Barbell shrugs- 5 sets of 25
Barbell shrugs- Work up to your 8 rep max (135, 185, 225, 275, 315, 365 for example) then do a drop of the last weight, dropping it 4 times till failure on each weight.
 
My traps were biggest when I did them. 3 times a week on chest back n shoulder days. Would super set traps using smith rack behind the back and Dumbbells to the side. good weight med to high rep feel best on the snith rack behind the back when you let the weight hang dropping the shoulder stretching the trap then. Nice pull n squeEze. Feel real heavy weight take away from traps personally. Warm up with 135 20-30 reps. Get up to 225 15-20 reps 275 10-15 reps. N Dumbbells just to completely exhaust them after.
 
Man I rarely work out traps and all people ask me in gym is what I do for them lol. Genetics of peace.

I work traps once a week, 3 sets of dumbbell shrugs for 12 reps.

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I alternate trap exercises (usually 2-3) every week with shoulders.

DB shrugs palms facing
DB shrugs with DB's front of thigh (think barbell shrug)
Rear barbell shrugs on smith press

Some exercises I interchange:

Overhead trap press: Hold a light barbell overhead (varying your hand distances on bar to find sweet spot) and shrug up and hold a squeeze at the bottom.

Basically a reverse of a regular shrug.

Go very light so that you lessen secondary muscle groups jumping in.

Short bar pull: Using a short bar instead of a long bar for lat pulldowns. I usually use the pin selector stack side without a seat that you can also adjust the pulley height.

Find the sweet spot for your in terms of height of pulley.

I bend at the waist forward and then do what will look similar to a lat pull down to the rear.

Light weight, squeeze shoulder blades and traps then pull behind neck and hold for a count. Slowly release and repeat.

These work great for me and perhaps something to test out for some of you.

*Its really what has helped my lower Traps on back pop out...ie: refer to picture*
 
Recently saw a video that said to use heavy weight since your traps have so much strength potential and focus more on the stretch at the bottom than the contraction
 
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