Building the traps. Best exersise?

[RabidWolverine3]

Please help!

[chazzy1864]

Shrugs.

[Tostru]

Heavy barbell shrugs work best for me.

[PatFel]

Any kind of shrugs. DB, BB, Machine. It's more important how you do them though. Use plenty of weight and get a good squeeze.

[LSXdr]

Try heavy underhand BB shrugs and db shrugs (3 sets each)
Hold them up top as long as you can and they will grow super fast!

[foreverSNAFU]

Shrugs
Heavy Deadlifts
Farmers Walks

[LSXdr]

Shrugs
Heavy Deadlifts
Farmers Walks

YEAH!!! Can't forget good ol' deadlifts!! Rack pulls too!

[ipod4444]

I'm lucky enough to have a purpose built shrug rack in my gym!, but if you don't, hit the shrugs, up and squeeze!!!

[MichaelCJ]

Shrugs
Heavy Deadlifts
Farmers Walks

Excellent list. I'd only add Power Cleans, and done.

[jd2967]

heavy barbell shrugs

[GeneralSerpant]

Put shoulders under standing calf-raise machine, and raise shoulders.

[Lackeos]

Madcow2 would say power shrugs
http://www.elitefitness.com/forum/we...ml#post4712284

Wendler would say deadlifts and power cleans
http://www.t-nation.com/free_online_...ks_big_weights

[Belly_007]

What kind of rep range do you guys use for shrugs? Do you just go to failure?..

[PatFel]

What kind of rep range do you guys use for shrugs? Do you just go to failure?..

I like to use 12-15, sometimes going heavier for something different. But it doesn't really matter as long as you get the squeeze and working hard. Anywhere between 6-20 reps should give good growth

[svartberg]

Hey dude that's a few tips about shrugs that worked for me :
• Stand in a good straight posture, shoulders/head back, etc ...
• Don't push with your biceps, keep your arms straight and let your traps/delt area do the lifting.
• Keep steady posture as your shrug (don't roll your shoulders, let your head sink forward like a tard, push with your legs, etc ...)
• If you find the above too hard, just drop the weights bro.

What kind of rep range do you guys use for shrugs? Do you just go to failure?..

No man, because if you go for failure the next day your neck will be f**ked.
I think about 10-15 2s reps should do the trick, when it gets too easy you just pop heavier weights and work your way up from lower reps if needed.

[Xuaxace]

Put shoulders under standing calf-raise machine, and raise shoulders.

AKA Hise shrugs.

I have done them with a barbell for conditioning. Cool exercise.

[Bluesy]

Upright rows,
Hang clean
Shrugs

[Belly_007]

Cheers for the advice guys.. Never really knew what the go was with shrugs..

[Defiant1]

AKA Hise squats..

I have done them with a barbell for conditioning. Cool exercise.

Assuming you mean Hise Shrugs.

[TigerStealth]

i actually would rank heavy deadlifts as by far the best for traps. longer range of motion than shrugs, more TUT, heavier weight, and you also get the rest of the benefits. just more reason to deadlift!

[Lencho]

Please help!

Just squat traps to grass!

[Defiant1]

An observation: guys with wide straight clavicles often get zippo or little out of shrugs. Upright rows seem to really work well for this body type. There are always exceptions of course.

Guys with more narrow, angled clavs. get a lot out of shrugs and can usually do a ton of weight.

Re: Deads-probably the best traps 2,3,4 exercise for most people. I think most people still need to do shrugs for traps 1, unless you have short torso and remain very upright when deadlifting. Maybe sumos or trap bar deads. Don't do either so that is speculation based on body position.

A wide grip on shrugs tends to hit the traps near the neck; a narrow grip more to the outside ("pop" off the shoulder). Again, an observation.

[ttownrepre]

Close (v-handle bar) grip shrugs with a TUT (shorter ROM and with relatively lower weight) have brought a lot of height to my traps (assuming you already have a solid base from deads or shrugs). Don't know the mechanics of it, but it works

[Xuaxace]

Assuming you mean Hise Shrugs.

correct

[serratus]

To add to the list, high pulls work well for me. I do them sort of like a power upright row.

[4ndrew]

Cleans.
Cleans.
Cleans.
Important that you do them properly though. If done properly, your traps will explode.

[jd2967]

10-12 sets of 1-3 reps 2x a week

[Jonnyg419]

I just started doing behind the back heavy shrugs on the smith machine, 8-12 reps and it has really helped me take the rest of my body out of the equation, I have to try that 1-3 range super heavy though.....and of course deads are the king of all things back!

[comps]

Dumbbell shrugs, focus on TUT.
Search up Rest Paused.

[itwasntme184]

Cleans.
Cleans.
Cleans.
Important that you do them properly though. If done properly, your traps will explode.

this + heavy deads