Traps:Need help

[Bill Cosby]

I'm having a hard time developing my Traps and I was wondering what kind of workout would be best. (Also anything that helps develop shoulder strength would be help full)

 

[w0cyru01]

Hise Shrug
Overhead Press

 

[Klotz]

I do shrugs, although you need to use a lot of weight for those. I think they're working for me, as I shrug more than I used to, but I'm not sure I'm doing them right. Is it ok to have the barbells touching your legs?

 

[w0cyru01]

I do shrugs, although you need to use a lot of weight for those. I think they're working for me, as I shrug more than I used to, but I'm not sure I'm doing them right. Is it ok to have the barbells touching your legs?

Put it on your back...look up Hise Shrug

 

[Tom P]

Read "The Lessons of Keith Wassung" sticky, under trap notes and hise shrug. I'm pretty sure Keith also had a really long article on power shrugs...somewhere...

 

[00TLR]

http://www.sherdog.net/forums/showthread.php?t=391478

 

[Standard]

never really been a big fan of the hise shrug, worth trying for sure though there is alot of solid logic backing the design.

for traps i have been using lately is your standard barbell shrug with the bar in front (yeah its going to touch your legs when you go heavy), and really load up the bar because you can handle a very heavy weight, this is the only exercise id use straps for.

Another option is to use the smith machine, the reason being that you don't have to worry about the bar rolling out of your hand so its easier to do reps without re racking.

Dumbells are another good option, they are harder to hold for an extended period of time so their a good forearm builder. You can also place them at your side or in front or inbetween to hit the muscle slightly different each time. i generally do shrugs last on the same day i work shoulders so i'm tired but my forearms should have some life still in them.

but your traps should get some workout with your DL and any overhead press variation that you do, the main thing is go heavy.

 

[TheFCFighter]

I actually first started doing shrugs with the heaviest dumbells i could possibly shrug. and then i moved onto bar shrugs and deadlifts which made em big more my size

so even if my arms are kinda small i do look strong

 

[tinker_190]

Any thoughts on shrugs behind the back?

 

[fat_wilhelm]

Any thoughts on shrugs behind the back?

poop.

 

[muerteverde]

Deadlifts. Deadlifts. Shrugs. Deadlifts.

I don't see you having a problem with the bar slipping out if you are already deadlifting. I cannot shrug close to what I can deadlift, and if the bar is slipping, use altenrating grip and it doesn't slip anymore. Problem solved.

 

[Bubble Boy]

I'm having a hard time developing my Traps and I was wondering what kind of workout would be best. (Also anything that helps develop shoulder strength would be help full)

I used to do upright rows and then discovered I was fem-a-fying myself so I quit.

BTW, your sig is my life plan.

 

[Qester]

You can add clean and jerks into your routine

 

[Urban]

Hey, anyone got an opinion on farmer's walks? If I ever get the bread, I'm going to get the weight to make mine worth while.

 

[juanlawnmower]

Hey, anyone got an opinion on farmer's walks? If I ever get the bread, I'm going to get the weight to make mine worth while.

I have an opinion. Steal that bread, eat it, then steal some money to buy the weight to make them worthwhile and do them. They are a great exercise for every purpose.

 

[Qester]

Hey, anyone got an opinion on farmer's walks? If I ever get the bread, I'm going to get the weight to make mine worth while.

I find my forearms get sore before my traps

 

[TheFCFighter]

mmm..bread

you know whats even better than bread?

 

[SmashiusClay]

Shrugs, hise shrugs, iso deadlifts (see KW's article on them), dynamic shrugs, rack pulls, powercleans and of course overhead shrugs.

 

[bacon]

Shrugs never did much for me. Powercleans made me look like I had my neck amputated (they worked whery well). Try it all, see what works for you.

 

[Keith Wassung]

1. Power Shrugs-far and away the best trap move

2. Power Snatch from the Hang or Snatch High Pulls (thumbless grip)

3. Power Cleans from the hang, use straps, sets of 5

4. Elevated farmers walk ( keep the bells shrugged and walk that way)

5. Overhead Shrugs-somewhat wide grip, sets of 20---Shudders just thinking about them