Jim Brewster - Total Trap Training!

[webmaster]

If you have ever wondered about how to train the traps then look no further. This article is 100% about training the traps. Bonus material includes a beginning to advanced program.

http://www.bodybuilding.com/fun/brewster16.htm

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[Squats]

I didn't like it.

Some of the chosen exercises were dangerous to the RC. Plus the only way to grow Traps is to deadlift and eat.

[Chamrock]

i just deadlift and shrug like a mofo...

Upright rows- there's an injury waiting to happen.

Doing upright rows 'other than with light weight' could ruin your 'RC's'.

The behind the back shrugs are great. Newbies, have a partner check your form, or you will suffer back problems.

I have found the following to be very effective.

Dumbells shrugs, light poundage to warm up <-----1-15-20 reps, then increase as heavy as you can, 1-8-12.

Then the best of all...The trap bar...This is the 'Daddy' of shrugs. Pile on the plates and watch em grow.

Hint; As you increase the weight, allow the weight to pull your arms/traps down, then shrug up..hold for 3 secs.

2-3 months later, your traps will look like they are growing out of your ears.

[gilontheweb]

Hanging Cleans rule for traps. Shrugs and upright rows are just the hanging clean broken into two segments. And if you want to get the trap/shoulder tie-in like an Olympian, then you have to try the barbell clean and jerk, awesome!

I've been including these olympic style movements in my training, and I can now wear my Affliction t-shirts and have them "hang" correctly off my shoulders...lol!

Good article. Traps are the hallmark of the true bodybuilder. I see way too many "bodybuilders" with the geek-neck syndrome.

Gil