I have a shoulders routine that I follow, that was actually taken out of a magazine. But I feel I'm not working my traps enough. Any suggestions. This is my routine:
6 sets each 8-10 reps each
*Behind-the-neck Presses
*Alternating front raises
*Lateral Raises
*Bent Over Lateral Raises
I sometimes do shrugs depends on how I'm feeling, but I know I need to do them more. But any suggestions would be great thank you
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Results 1 to 18 of 18
Thread: Traps
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10-26-2008, 11:57 PM #1Registered User
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Traps
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10-27-2008, 12:10 AM #2Registered User
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do em on back/leg day with your deads.
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10-27-2008, 02:10 AM #3lift like a madman!
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incorporate upright rows as well...free bar or cable or db...w/e
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10-27-2008, 08:53 AM #4Registered User
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traps get hit with deads and cleans, but hit them with really heave shrugs to get them to grow.
Current: (GOALS)
Deadlift: 500x1 (540x1)
Squat: 450x1 (475x1)
Bench: 320x1 (350x1)
Military Press: 230x1 (300x1)
Barbell Row: 290x1 (350x1)
"Well, nothing makes a gallon of milk go down easier than a box of pop tarts"
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10-27-2008, 10:43 AM #5Summer Swolestice
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Drop front raises and do shrugs. Also, I think 6 sets is too much.
akkxn - just lift heavy ****.
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10-30-2008, 11:16 AM #6Registered User
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ok thanks for the helps guys
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10-30-2008, 11:24 AM #7Registered User
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Upright rows, high pulls, rack pulls, heavy shrugs till you die.
Get some straps so your grip strength doesn't mitigate how much weight your traps can lift.
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10-30-2008, 11:56 AM #8I rep what you max!
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don't go too heavy, if you can't pull your shoulders into your ears then its too heavy.
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10-30-2008, 01:27 PM #9Banned
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cleans made my traps grow like weeds
3x5 then a lot of shrugs
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10-30-2008, 01:30 PM #10Registered User
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Just add some barbell or dumbell shrugs into your routine. On all exercises do a couple of warm up sets and no more than two workin sets of 8-10.
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10-31-2008, 05:03 AM #11Registered User
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I would say shrugs, cleans and upright rows are the order of the day, I too agree with dropping the front raises
I'm battling my inner ectomorph
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10-31-2008, 06:04 AM #12Dieting down from 230
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dont do behind the neck anything (presses/ pulldowns)
As a physical therapy major i know the dangers of this and if u want to keep ur rotator cuff working i wouldnt do them.
traps u can do 1 arm low cable shrugs 15-20 reps per side, i persnoaly love these. Heavy shrugs u can do db/bb ~5 reps. Single arm db shrugs i love b/c u can isoloate them, and trap bar shrugs work great too. Vary ur reps/ sets/ rest periods and watch them explode.Just graduated Physical Therapy school and started working in an Outpatient Orthopedic Clinic
Next on the goal list is to get Strength and Conditioning Certified
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10-31-2008, 07:35 AM #13Registered User
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Shoulder Press, Lateral Raises, Bent Over Raises, Shrugs would be a good workout.
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10-31-2008, 08:24 AM #14snooty academic
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Don't "sometimes do" them. Do them often. There are a bunch of shrug variations you can try.Originally Posted by redbeard66
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10-31-2008, 08:28 AM #15Registered User
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deadlifts and BB shrugs are all I've ever done for traps really, for me they always responded better to being hit with heavy loads.
Don't get set into one form, adapt it and build your own, and let it grow, be like water. Empty your mind, be formless, shapeless, like water. Now you put water in a cup, it becomes the cup; You put water into a bottle, it becomes the bottle; You put it in a teapot, it becomes the teapot. Water can flow or it can crash. Be water, my friend. - Bruce Lee
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10-31-2008, 08:37 AM #16chicken
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traps sometimes need overload.
start DB shrugs with the 60s, do 7 reps then go to the 50s and do 7 reps then 40s, 30s, 20s and 10s. wait a minute then repeat 2 more times
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10-31-2008, 10:42 AM #17In the Iron Game
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Deadlifts and shrugs have added a lot of size to my traps.
"Shut up and lift!"
"Eat big to get big."
"Deadlift and grow."
'Train, Eat, Sleep."
"Knowledge is power."
"What does not kill you, will make you stronger."
Ergo sum fortissimus.
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10-31-2008, 11:53 AM #18Registered User
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Originally Posted by redbeard66
6 sets of everything... wtf??
And you aren't doing shrugs so no wonder you aren't feeling them enough...Rugby is better...
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