How do I get Brock Lesnar Looking Traps?

[FWCMuZiK]

I really want stronger traps how can i make them big?

[XxDecayxX]

Front and Rear Shrugs. Alternate with Dumbbells and Barbell.

[XxDecayxX]

Combine traps with shoulder day.

[Vitalshok44]

Front and Rear Shrugs. Alternate with Dumbbells and Barbell.

+1^

[Creature83]

Sorry for the ribbing, seriously though behind the back shrugs have been giving me good results. On my first few sets of deads b4 I go heavy I throw a shrug in at the top. You can load up the weight either by using straps or the smith machine(to prevent grip strength from holding you back). I keep hearing about people doing traps with shoulders, I might have to look into that( I guess the blood would be pumping through the same area that way).

[plumher]

power cleans

[Pump Freak 86]

After you do your shrugs, do a couple of sets of farmers walks. Use a weight that you can bear to carry for 30-60 seconds. They'll take your traps to hell.

[DoubleWide]

Farmer walks and deads. When shoulders and arms are about to fall off, your traps have to take over.

[ironman1964bc]

glad to see this site hasnt changed any

Yeah, 180lb guy wanting to look like Lesnar. Some things never change. At least he doesn't want to go on a cutting diet like that 132lb guy did last week.

Anyway, the best traps builder of all is heavy heavy rack pull holds. I wish someone would have told me this when I was younger, so I wouldn't have waited until I was 44 to do them.

Load up a ton of weight at knee level (I use 750lbs), pick it up, do a few partial shrugs, and then hold the weight as long as you can. When your shoulders come out of their sockets, you will know you have held it long enough.

[singyay4ed]

The book Beyond Bodybuilding recommends doing shrugs with the barbell on your back, ie squat positioning. I've never tried this myself so I can't really endorse it, but it might be worth a try.

[FWCMuZiK]

Yeah, 180lb guy wanting to look like Lesnar. Some things never change. At least he doesn't want to go on a cutting diet like that 132lb guy did last week.

Anyway, the best traps builder of all is heavy heavy rack pull holds. I wish someone would have told me this when I was younger, so I wouldn't have waited until I was 44 to do them.

Load up a ton of weight at knee level (I use 750lbs), pick it up, do a few partial shrugs, and then hold the weight as long as you can. When your shoulders come out of their sockets, you will know you have held it long enough.

I'm not trying to get big I just want my traps stronger for basketball so when i get fouled i have more power shooting from the top of my body. Thanks for being so sarcastic.

[chazzy1864]

The way to get Brock Lesnar traps is to get Brock Lesnar's parents.

However, to help work on your traps, I suggest looking into doing a few exercises.

Deadlifts
Muscle Cleans (slight variation of Hang clean, more upper body and even less leg drive involved)
Barbell shrugs (front and rear as others said)

[killatiger]

The way to get Brock Lesnar traps is to get Brock Lesnar's parents.

However, to help work on your traps, I suggest looking into doing a few exercises.

Deadlifts
Muscle Cleans (slight variation of Hang clean, more upper body and even less leg drive involved)
Barbell shrugs (front and rear as others said)

X2 + I would like to add you need to eat a lot of good clean food. He probably has close to 100 lbs on you. Its hard to get traps like that with out being big all over unless your are predisposed to the horse collar look, which I know a guy who is but he looks retarded cuz he only has big traps.

[du3ce]

farmer walks is walking with dumbells right?

[battousai216]

aside from variations of shrugs, which IMO is planty, hang cleans are my favorite.

[chazzy1864]

farmer walks is walking with dumbells right?

Yep, or anything else you can hold. To work out your grip even better, do it with sand bags (or something without a conventional handle).

[FWCMuZiK]

I see Brock does the farmer walks in this video

http://www.youtube.com/watch?v=nTczMKtmvdQ

http://youtube.com/watch?v=wwwnpo3VQZU

[Big Arm Big Pay]

My traps are pretty huge i do 4 heavy sets of upright rows and about 10 sets of shrugs for atleast 15 reps heavy as i can go.

[J.L.C.]

I'm not trying to get big I just want my traps stronger for basketball so when i get fouled i have more power shooting from the top of my body. Thanks for being so sarcastic.

Then your thread title is a little misleading. You said you want Lesnar looking traps. I guess you mean 'How do I get Brock Lesnar's Trap Strength'??

Low rep work is typically good for strength, rack pulls, power shrugs, OH shrugs.

I didn't know the traps were all that integral in a basketball shot.

[DoubleWide]

The way to get Brock Lesnar traps is to get Brock Lesnar's parents.

Everyone knows a hacksaw will work too. What you do with them and how you evade the police is your own business.

[FWCMuZiK]

Then your thread title is a little misleading. You said you want Lesnar looking traps. I guess you mean 'How do I get Brock Lesnar's Trap Strength'??

Low rep work is typically good for strength, rack pulls, power shrugs, OH shrugs.

I didn't know the traps were all that integral in a basketball shot.

its upper body strength that helps to adjust your shot after your feet have already left the ground

[SquatDeadPress]

Big Arm Pay Day is right...

Upright Rows FTW. Do Upright Rows and Shrugs and watch your traps grow.

Personally I think upright rows are much better for getting big traps then doing simple shrugs.

[PrisonerDilemma]

I like power cleans

[ironman1964bc]

I'm not trying to get big I just want my traps stronger for basketball so when i get fouled i have more power shooting from the top of my body. Thanks for being so sarcastic.

Really though, the heavy rack pull holds are the best. What I meant was your shoulders will feel like they are falling off when you do them right. I have been holding 750lbs for over a minute and nothing fries my traps like that. I also do power cleans and shrugs but you need to do something real heavy too. I could never stimulate my traps as much doing power cleans since I am using 500lbs less than my rack pull holds. Doing partial cleans to your stomach is good too but go heavy. If you can get your holds up to 600lbs and be able to pull 400lbs to your upper stomach, your traps will get alot bigger than just doing 200lb power cleans.

[FWCMuZiK]

Really though, the heavy rack pull holds are the best. What I meant was your shoulders will feel like they are falling off when you do them right. I have been holding 750lbs for over a minute and nothing fries my traps like that. I also do power cleans and shrugs but you need to do something real heavy too. I could never stimulate my traps as much doing power cleans since I am using 500lbs less than my rack pull holds. Doing partial cleans to your stomach is good too but go heavy. If you can get your holds up to 600lbs and be able to pull 400lbs to your upper stomach, your traps will get alot bigger than just doing 200lb power cleans.

thanks

[ExtremistPullup]

genetic r-engineering

[hokiebird]

I really want stronger traps how can i make them big?

300 barbell/dumbbell shrugs a week for 10 years.

[Steeltoe]

why lesnar? goldbergs traps are like 2348560283476 times bigger.

[stealth_swimmer]

X2 + I would like to add you need to eat a lot of good clean food. He probably has close to 100 lbs on you. Its hard to get traps like that with out being big all over unless your are predisposed to the horse collar look, which I know a guy who is but he looks retarded cuz he only has big traps.

I actually find that with good training, most people's traps grow pretty quickly. they may not be as big as another person's with huge traps but it's the PROGRESS that matters for each individual.

I also find that direct traps work doesn't really need lots of volume. 6 sets per week is usually enough. 8 for some folks, but personally I find it a big difference to move from 6 sets to 8 for some reason,lol. And 9 just killed me so I try not to go over 8. Though if you're doing the exercises pretty heavy, with good form of course, and using a weight you can just barely get 6-10 reps with, then 6 sets is usually enough.

[therorschach]

The way to get Brock Lesnar traps is to get Brock Lesnar's parents.

Go on...