dem traps

[Savagesteve]

No shit I hit them everyday and they barely grow. Damn

I know right!! Same shit with my calves!

 

[TorroXL]

I built big traps years ago in the joint doing cleans and deads.

 

[Leangains4life]

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

Smith machine after a workout eod i do full range of motion make shure to go stretch out the traps every rep for 2-3 second

 

[PogO]

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

Kelso shrugs, interesting.
Anyone know if this actually hits a different cross section of the traps more intensely, in a way that regular upright shrugs do not?

 

[Daddymcd]

I don’t even train them directly anymore because they get massive enough just by deadlifting, and all the other workouts I do. If I targeted them directly I’d start to look freakish.

 

[Hightower]

View attachment 60453 I built big traps years ago in the joint doing cleans and deads.

These are good exercises, I will say so effective from the old school.

 

[Hightower]

I don’t even train them directly anymore because they get massive enough just by deadlifting, and all the other workouts I do. If I targeted them directly I’d start to look freakish.

For me, too, they grow simply from traction, I don’t do anything extra.

 

[Hightower]

Kelso shrugs, interesting.
Anyone know if this actually hits a different cross section of the traps more intensely, in a way that regular upright shrugs do not?

I'm not sure that they are more effective, rather it is a variation and variety, but no more.

 

[Frozen]

Pull from the ground movements

 

[Hightower]

Pull from the ground movements

Could you explain in more detail what you mean?

 

[Frozen]

Could you explain in more detail what you mean?

Heavy pull from the ground movements, dead lift, rack pull, barbell row, hell even a 2 hand db bent over row. If you are bent over and pulling from the ground , you will be utilizing your traps

 

[Frozen]

Could you explain in more detail what you mean?

Watch Dorian Yates, train back, or Jordan peters or James Hollingshead, all pull from the ground guys with thicccccc upper backs, I was kinda blessed with traps like a brother so they grow easily, hell my whole back does, I have trouble growing push muscles

 

[Hightower]

Heavy pull from the ground movements, dead lift, rack pull, barbell row, hell even a 2 hand db bent over row. If you are bent over and pulling from the ground , you will be utilizing your traps

Now I understand, but I couldn't understand.

 

[Hightower]

Watch Dorian Yates, train back, or Jordan peters or James Hollingshead, all pull from the ground guys with thicccccc upper backs, I was kinda blessed with traps like a brother so they grow easily, hell my whole back does, I have trouble growing push muscles

Yes, the old school knew a lot about a thick back and quality muscle mass. I'll have to watch the video for more details.

 

[Frozen]

Yes, the old school knew a lot about a thick back and quality muscle mass. I'll have to watch the video for more details.

If you haven’t watched blood n guts I suggest you do so, your nuts will fully drop afterwards

 

[Hightower]

If you haven’t watched blood n guts I suggest you do so, your nuts will fully drop afterwards

LOL:

 

[malfeasance]

usually when i did shrugs i would move my shoulders up and down whilst flexing my traps, it works but now I've been bending forward slightly and shrugging slightly up and backwards, shit has been smoking my traps

Sounds like how Mike Wyk says to do them. It's hard to learn if you have been just loading up the bar heavy and squeezing straight up to your ears.


View: https://www.youtube.com/watch?v=k9qAVQ-j3X8

 

[BCBuilder]

I am going to next time. Have you seen thoughts straps with the hooks? I have been thinking of getting a pair just for shrugging.

Try those infinity straps, goes around your wrist, around the bar and back around your wrist

 

[Hightower]

Try those infinity straps, goes around your wrist, around the bar and back around your wrist

View attachment 175800

I didn't like them because it feels like the bar is hanging on the edges of the fingers. I like it when you're strapped but tightly wrapped around the bar.

 

[BCBuilder]

I didn't like them because it feels like the bar is hanging on the edges of the fingers. I like it when you're strapped but tightly wrapped around the bar.

AFAIK you can twist them more to tighten them up more