traps

[huskie2020]

hey fellas im trying to get my traps and neck bigger what is a good workout for these two areas.....thanks guys

[herm]

Cool, my neck is a bit of a lagging body part, good post.

Herm

[b-real]

Exactly. Nothing hits the traps harder than heavy shrugs.

[herm]

Originally Posted by jas0nwilkins

hey fellas im trying to get my traps and neck bigger what is a good workout for these two areas.....thanks guys

Wow! You really have 3% body fat?

3 percent?

LOL,

Herm

[huskie2020]

thanks guys i do the shrugs but it feels like all the tention is in my shouldersi cant feel it in my traps its weird.

[admin]

Let your arms hang. Make sure you don't have too much weight and you can't even move it.

Deadlifts will help as well.
As well as cleans. Both are great exercises that are great to incorporate into any routine.

[Eureka]

Originally Posted by KINGMERC

Thats because your not doing them right...Lift the weight with your traps not your shoulders..your shoulders should barely move at all......Shoot those traps up and have them flexed non stop every rep and set.....Keep the arms stiff and slightly bent holding the weight...Dont use arms to lift any of the weight...The hands and arms are just holding the weight for you.......A few inches of shrug is all it takes to jack them traps up....Remember to get neg and pos aswell.

KINGMERC is right!! Try to keep your head tilted foward a little as you do these. This will really give you a peak on the traps. With your head tilted foward a little your traps have more space for upword motion thus giving it more range of motion for a higher peak... NO GYRATEING or TWISTING THE SHOULDERS AROUND as this will only get you hurt (i hate when i see people doing that). Just a natural up & down motion of your shrugs.

[bigjay357]

some shoulders workouts work your traps to do some shrugs the same day as shoulders try this for 6wks you should see great results

[huskie2020]

great info guys thanks alot i think that was the prob i keep lifting with my shoulders this should be fun i just have to get my neck biger now it looks out of place from the rest of my body.

[zidane9979]

i do real heavy standing shrugs , 3 sets and then i go down in weight a little and do 2 sets of seated shrugs , i use the shoulder press chair and then i do 2 sets of of shrugs with the squat bar and i do the shrugs toward the bone at the base of your neck ......

[basiclute009]

i have been lacking on my traps as well, I just started doing traps twice a week and damn have i seen a big change!! I think working out the muscle you lack on twice a week 1 heavy 1 medium light, you will get great results. I am doing straight bar shrugs with 6 sets!! 225 warm up for like 20/ 245@18/
285@15/ 285@15/ 285@12/ 285@10/ 225@15
then you can hit some side or forward dumbell raises, i use 30-35 lbs and hit anywhere from 12-15 @ 3-4 sets and the next exercise you can switch the barbell to bumbell shrugs and switch the side raises to the front, this should be a good help bro, traps grow as long as you hit and abuse the shit out of those sets. 1-2 min break in between sets is all you need. WATER WATER WATER!!

[Under-Radar]

i have never had a problem building traps. when i use to go to Lee Haneys camp back when he was mr. olympia he would teach us that to many folks go wrong when doing traps. they do them on shoulder day and thats okay; but your traps are built mostly in the back of you. and when working you may want to swtch up your trap work to be done on back day and making sure the mind and muscle are linked together. when i do traps personally i always do them on back day. i do a 2 second sweeze and deadlifts have also been my stable. just my two cents.

[powerman]

Originally Posted by Under-Radar

i have never had a problem building traps. when i use to go to Lee Haneys camp back when he was mr. olympia he would teach us that to many folks go wrong when doing traps. they do them on shoulder day and thats okay; but your traps are built mostly in the back of you. and when working you may want to swtch up your trap work to be done on back day and making sure the mind and muscle are linked together. when i do traps personally i always do them on back day. i do a 2 second sweeze and deadlifts have also been my stable. just my two cents.

This makes a lot of sense gonna have to give it a go next week....Big fan of deadlifts and dumbell shrugs..Never had much trouble with traps myself

[powerman]

Originally Posted by Under-Radar

i have never had a problem building traps. when i use to go to Lee Haneys camp back when he was mr. olympia he would teach us that to many folks go wrong when doing traps. they do them on shoulder day and thats okay; but your traps are built mostly in the back of you. and when working you may want to swtch up your trap work to be done on back day and making sure the mind and muscle are linked together. when i do traps personally i always do them on back day. i do a 2 second sweeze and deadlifts have also been my stable. just my two cents.

Bump this ive been doing traps with back for a couple weeks its the way to go..Shrugs and deadlifts for your traps..Seated ,standing ,behind the back shrugs

[FullThrottle]

Hey supy I got my trap work out for you!LOL I take the staright bar and put 5 wheels on it. Then I grip out wide to drag the trap out long ways. I do 2 sets of 10. then I go 5 wheels and move my hands on the inside for tallness and thickness. Do 2 sets of 10. Then for pain I will go back to wide start at 6 wheels and do 10 reps each and strip it of 3 wheels. So 30 reps in total. droping 90lbs at a time. Give that a try once Brothers!!!

[powerman]

Originally Posted by FullThrottle

Hey supy I got my trap work out for you!LOL I take the staright bar and put 5 wheels on it. Then I grip out wide to drag the trap out long ways. I do 2 sets of 10. then I go 5 wheels and move my hands on the inside for tallness and thickness. Do 2 sets of 10. Then for pain I will go back to wide start at 6 wheels and do 10 reps each and strip it of 3 wheels. So 30 reps in total. droping 90lbs at a time. Give that a try once Brothers!!!

Again your tryin to hurt me bro...remember im 47 want make it to at least 48..lol..Your an animal bro..I just started doin shruggs recently well seee how this works ill let you know..Mybe 2 wheels for a couple weeks..Are you doing theese behind the back grip?

[FullThrottle]

Of course but with 5 wheels. It is a short movement but it reallt hits the back side of the traps. What do you Mean you are JUST starting to do traps????? LOL Thats like eating mashed patato's and forgeting the gravy!!! LMAO

BRO Use your wrist straps on these and go up to 3 wheels. Then do 2 sets out grip and to sets in grip. Then the 3rd and final set go in between grip and do a strip off. Do 10 reps then pull off a wheel. If your pulling wheels on dead lift your traps can do this easy.

Then turn around and do the behind the back grip. Make sure you have your belt on. Plus when picking up the weight. Make sure your bending at your knees and not with your back. Get under the bar with your knees so your back is straight. Then stand up using your legs!!! This will save your back over time Bro and Brothers!!

[powerman]

Originally Posted by FullThrottle

Of course but with 5 wheels. It is a short movement but it reallt hits the back side of the traps. What do you Mean you are JUST starting to do traps????? LOL Thats like eating mashed patato's and forgeting the gravy!!! LMAO

BRO Use your wrist straps on these and go up to 3 wheels. Then do 2 sets out grip and to sets in grip. Then the 3rd and final set go in between grip and do a strip off. Do 10 reps then pull off a wheel. If your pulling wheels on dead lift your traps can do this easy.

Then turn around and do the behind the back grip. Make sure you have your belt on. Plus when picking up the weight. Make sure your bending at your knees and not with your back. Get under the bar with your knees so your back is straight. Then stand up using your legs!!! This will save your back over time Bro and Brothers!!

How bout in the power rack so i dont have to do a full dead..lol

[FullThrottle]

Only if I get to use it too!!! LOL

[powerman]

Originally Posted by FullThrottle

Only if I get to use it too!!! LOL

actually i used a Smith Machine for em

[b-real]

Originally Posted by FullThrottle

Of course but with 5 wheels. It is a short movement but it reallt hits the back side of the traps. What do you Mean you are JUST starting to do traps????? LOL Thats like eating mashed patato's and forgeting the gravy!!! LMAO

BRO Use your wrist straps on these and go up to 3 wheels. Then do 2 sets out grip and to sets in grip. Then the 3rd and final set go in between grip and do a strip off. Do 10 reps then pull off a wheel. If your pulling wheels on dead lift your traps can do this easy.

Then turn around and do the behind the back grip. Make sure you have your belt on. Plus when picking up the weight. Make sure your bending at your knees and not with your back. Get under the bar with your knees so your back is straight. Then stand up using your legs!!! This will save your back over time Bro and Brothers!!

My god ur a big mother******!!!

[powerman]

Originally Posted by b-real

My god ur a big mother******!!!

He sure is bro