what r some good exercises for traps

Gsus · 01-14-2006, 07:25 PM

what r some good exercises for traps im thinking shoulder shrugs and upright rowing?

**bubba g** · 01-14-2006, 07:34 PM

Quote:

Originally Posted by Gsus

what r some good exercises for traps im thinking shoulder shrugs and upright rowing?

Shrugs.. Close grip builds the height of them, while a nutral grip shoulder width makes them thicker.

Dumbbell shrugs are great, behind the back shruggs are also great...

you can use the calf raise machine too which is really good becasue it really isolates your traps... the calf raise machine where the pads rest on your shoulders.

Gsus · 01-14-2006, 07:36 PM

r u suppose to row your shoulders or just bring it up and down

Lift · 01-14-2006, 07:38 PM

http://www.exrx.net/Lists/Directory.html

That site will give you an explanation and often a short clip of how to perform exercises

its extremeley useful

~~2Ripped4U~~ · 01-14-2006, 08:07 PM

Hise shrug

AYung · 01-14-2006, 08:15 PM

Mulitiple variations of barbell shrugs. Dumbbell Shrugs, Upright Rows, and Deadlifts are great massbuilders aswell.

**bubba g** · 01-14-2006, 08:20 PM

Quote:

Originally Posted by Gsus

r u suppose to row your shoulders or just bring it up and down

do not row your shoulders... straight up and down is the right way.......

AYung · 01-14-2006, 09:03 PM

Yeah, for sure do not roll your shoulders. I see a lot of people in my school gym doing that when shrugging. A lot of shoulder problems can arise from that.

**DarkFalcon** · 01-14-2006, 09:03 PM

Quote:

Originally Posted by bubba g

you can use the calf raise machine too which is really good becasue it really isolates your traps... the calf raise machine where the pads rest on your shoulders.

Major bump to this!!! My traps have doubled in size in just a few months of using the calf raise machine. Very similar to the Hise Shrug that KW talks about. :nosthumbs

AYung · 01-14-2006, 09:14 PM

Hmm, so you guys recommend doing shrugs on the calf raise machine. Do you keep your arms down while shrugging? Or do you continue to hold onto the bars?

**DarkFalcon** · 01-14-2006, 09:20 PM

Quote:

Originally Posted by AYung

Hmm, so you guys recommend doing shrugs on the calf raise machine. Do you keep your arms down while shrugging? Or do you continue to hold onto the bars?

I clasp my hands in front of me and raise my shoulders up and forward. You want to lean into it a bit.
http://www.exrx.net/WeightExercises/...GripShrug.html

AYung · 01-14-2006, 09:24 PM

Thanks. That site has a lot of great info.

Would you recommend these over curl bar shrugs?

**DarkFalcon** · 01-14-2006, 09:28 PM

Quote:

Originally Posted by AYung

Thanks. That site has a lot of great info.

Would you recommend these over curl bar shrugs?

Absolutely! I tried every type of shrug know to man with average to little result. I've seen more growth doing these in a few months then in years of DB and BB shruging. It takes your hand and arm strength out of the equation and allows your traps to do all the work. This way when you fail it's because your traps are done not because your grip or arms give way.

AYung · 01-14-2006, 09:31 PM

Cool. I'll be sure to try these next trap session.

Is there a target rep range? Say, 10-12?

**bubba g** · 01-14-2006, 09:32 PM

Quote:

Originally Posted by DarkFalcon

Absolutely! I tried every type of shrug know to man with average to little result. I've seen more growth doing these in a few months then in years of DB and BB shruging. It takes your hand and arm strength out of the equation and allows your traps to do all the work. This way when you fail it's because your traps are done not because your grip or arms give way.

I can't remember if I told you this before bro.. But you can increase the effectivness even more by bending your knees, and then raising your shoulders lift with your legs, then do a nice slow negative... You do this for a few reps once you fail a regular rep... Or you could use more than your regular weight and just do some heavy negatives to increase your strength...

**bubba g** · 01-14-2006, 09:35 PM

Quote:

Originally Posted by AYung

Cool. I'll be sure to try these next trap session.

Is there a target rep range? Say, 10-12?

TUT is the most important part if you are looking to add mass.. use a weight that is heavy enough to make you fail after 30 to 70 seconds...

**DarkFalcon** · 01-14-2006, 09:36 PM

Quote:

Originally Posted by AYung

Cool. I'll be sure to try these next trap session.

Is there a target rep range? Say, 10-12?

I usually do a high rep warm up say 15-20 x 135 then I pyramid down 1x225x12 1x275x10 1x295x8 2x315x6. I've found that works pretty good for me. Sometimes I'll strip the weight and add a final high rep set to really burn out my traps.

**DarkFalcon** · 01-14-2006, 09:37 PM

Quote:

Originally Posted by bubba g

I can't remember if I told you this before bro.. But you can increase the effectivness even more by bending your knees, and then raising your shoulders lift with your legs, then do a nice slow negative... You do this for a few reps once you fail a regular rep... Or you could use more than your regular weight and just do some heavy negatives to increase your strength...

Nice sounds like a good way to break new ground. :nosthumbs I'll try that next time I'm bulking

01-14-2006, 07:25 PM	#1
Gsus Amateur Join Date: Oct 2005 Posts: 43 Recipes: 0 Rep Power: 0	what r some good exercises for traps what r some good exercises for traps im thinking shoulder shrugs and upright rowing?

01-14-2006, 07:38 PM	#4
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 840 Recipes: 0 Rep Power: 11	http://www.exrx.net/Lists/Directory.html That site will give you an explanation and often a short clip of how to perform exercises its extremeley useful __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

01-14-2006, 08:15 PM	#6
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,279 Recipes: 0 Rep Power: 41	Mulitiple variations of barbell shrugs. Dumbbell Shrugs, Upright Rows, and Deadlifts are great massbuilders aswell. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

01-14-2006, 09:03 PM	#8
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,279 Recipes: 0 Rep Power: 41	Yeah, for sure do not roll your shoulders. I see a lot of people in my school gym doing that when shrugging. A lot of shoulder problems can arise from that. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

01-14-2006, 09:14 PM	#10
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,279 Recipes: 0 Rep Power: 41	Hmm, so you guys recommend doing shrugs on the calf raise machine. Do you keep your arms down while shrugging? Or do you continue to hold onto the bars? __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

01-14-2006, 07:36 PM	#3
Gsus Amateur Join Date: Oct 2005 Posts: 43 Recipes: 0 Rep Power: 0	r u suppose to row your shoulders or just bring it up and down

01-14-2006, 08:07 PM	#5
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Hise shrug

01-14-2006, 09:24 PM	#12
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,279 Recipes: 0 Rep Power: 41	Thanks. That site has a lot of great info. Would you recommend these over curl bar shrugs? __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

01-14-2006, 09:31 PM	#14
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,279 Recipes: 0 Rep Power: 41	Cool. I'll be sure to try these next trap session. Is there a target rep range? Say, 10-12? __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

01-15-2006, 04:12 AM	#19
Wedgylx Amateur Join Date: Dec 2005 Posts: 43 Recipes: 0 Rep Power: 0