You wanna know how to build big traps? GTFIH

[Pladzor]

This is one year’s progress, the photo on the right was about 4-5months ago, and since then, my traps keep getting bigger





I don’t get many comments about my other body parts, it’s always about my traps, every fkn time, I fkn love it.


How did I build such traps you say, there is a lift, called the Rack Pull, focusing on your back and traps, this ultimate mass builder excludes your legs unlike the deadlift.
The rack pull can be done many ways, below the knee (most PL's prefer this to help their lock out for deads) and just above the knee, to build dem fkn traps

I discovered the rack pull prolly 4-5months into my lifting, at first I started with deadies, but couldn’t get my form right, and wanted to smash my traps

so that pic your seeing, is basically a 6 month transformation with rack pulls, I kid you not



From my previous thread regarding Rack Pulls over Deadlifts


"
All this deadlifting convo has got me sparked up, come at me boys

Explain what you guys get out of deadlifting? What days do you do it on ? are you working your legs / or your back and traps ? I know you’ll either say both or on back day. Why both? Shouldn’t you be trying to build a bigger back by doing deadlifts? Inb4 “I want overall mass, but I’m barley lifting heavy on my deadlifts.” ???

if I said you could add instantly 60kg (rough figure, prolly more) to your deadlift, by pulling from the knee’s and focusing on your back, why wouldn’t you do it ? lifting heavier weights = more gains????
I use to deadlift. I then discovered the magical Rack Pull and haven’t deadlifted since.

I rack pull, I pull just above the knee, on a good day I’m doing 270-300kg for 8-10 reps, sets. my traps are basically unproportional to my body, and i fkn love it
( do note that isn’t a huge weight for rack pulls TBH) inb4 nate prolly rocking 400++ kg from the knee

why dead lift, when you can rack pull, you add a chit ton more weight straight up and actually focus on your back and not your legs

i squat for legs, why would i sacrifice weight deadlifting to work my back, when I can lift heavier on my back from pulling above the knee
i also can keep my back straighter with rack pulls


L2 RackPull Kunts = Profit.

When I get commented on by people, its for my traps, errr time.
DEM MUTHA FKN RACK PULLS, EVERY SATURDAY BITCHES
Thank me later.

in for possible chit storm
"




PRO TIPS:

One does not simply chuck in a rackpull into their back day, the trap muscles are quite large, i dedicated a whole day to traps / lower back / forearms.

my workout for traps is this

4 sets rack pulls (270kg - 300kg (depends how i feel) 8-10 reps
3 sets shrug machine ( you load free weights onto it ) 8-10 reps
3 sets dumbbell shrugs 8-10 reps
3-4 sets farmers walks
4 sets wrist curls with ez curl bar

Traps build a physique

for example, some poor physique's due to lack of trap development









Notice how he shrugs at the top, this is also great combo

[DrNickabocka]

Nice facial hair to body hair ratio.


Mirin' traps bro in second photo.

[soon2b3olympic]

6'1 240 where the hell do you hide the weight?

[bigmane123]

deadlifting and then shrugging it is the best way it gets 2 things done at once if you wear straps

[Doomster23]

Agreed brah, rack pulls are alpha.

[BEARDofNORRIS]

But who was delts?

[rhadam]

Standing shoulder press, and push press, were the 2 best things for my traps. I've never done a shrug in my life, but i have great traps. And yes i agree, rack pulls are legit and very underrated.

[ChaseB1991]

Nice traps OP.



ANy better shots of your facial hair?

[Azza84]

Good advice brah thanks

[TotalGymFreak]

Give us some back pics OP
If your traps are what you say they are, we'll see a nice bulging trapezius going all the way along the top of your shoulders

[mmaoz]

ended up smashing traps last night after seeing these pics in the other thread, mirin

[Pladzor]

6'1 240 where the hell do you hide the weight?

its fkn bizzare aye, i weight so much, yet i dont look like it, i also eat 6.5k calories a day. havent gained weight in 1 1/2 weeks. DA FUK

deadlifting and then shrugging it is the best way it gets 2 things done at once if you wear straps

avi.jpg

i think you could use some rackpulls mate. just sayin

[Curdsnwhey92]

Something SUS about the before and after pics probs though dude huge gains mirin hard and agree 100% rack pulls destroy traps brb always waking up the next day with deep muscle soreness!!

[EctoSkinnyFat]

Why not just Deadlift and shrug on the way back up?
EDIT: what was your weight in the first pic

[JordanBrah]

Repped, my traps are shyt, started like your first pic but slowly improving, will try rack pulls.

[Pladzor]

Why not just Deadlift and shrug on the way back up?
EDIT: what was your weight in the first pic

beacuse i bet you cant deadlift 300kg


you will ALWAYS be able to lift more from the knee then the ground

[usama92]

Intredasting, thanks for the tip OP. I think I have pretty good traps, but maybe doing heavy rack pulls can help me achieve Tom Hardy levels.

[EctoSkinnyFat]

beacuse i bet you cant deadlift 300kg


you will ALWAYS be able to lift more from the knee then the ground

What about deadlifts being the best overall compound and compounds = growth.

[Pladzor]

What about deadlifts being the best overall compound and compounds = growth.

FKN ROFL

BRO SCIENCE AT ITS BEST

you've obviously never rack pulled

[marin3muscl3]

Barbell shrugs = 12 reps x 6 sets

All I do and traps are easily my best muscle group. My traps have been easy to grow

[305heavyw8er]

What if one were to do both rack pulls AND deadlifts in their routine?

[Pladzor]

Wanna bet?

:P

you cheeky kent !! im onto you nate!!

What if one were to do both rack pulls AND deadlifts in their routine?

you could implode.

[showmustgoon]

nice pissing in your pants *******

[dcbone30]

Is a rack pull just the second half of a deadlift? Sorry new to these.

[sus2k]

nice thanks OP.

[752]

Yes, your traps go all the way to your back, so many people are unaware.
I think shrugs are fine, as long as you pull them back up.
not just up and down.

[NZninja101]

Good thread OP, thoroughly enjoyed reading.

Wanna bet?

:P

Nate please don't do rack pulls when the gym is busy. There won't be any plates left for anybody else.

[powahshake]

Great thread OP. Thanks for the info. Peeps remember to shrug back and up, not just up too. Big difference between the two.

[Isthisreality]

Good thread OP, thoroughly enjoyed reading.

Nate please don't do rack pulls when the gym is busy. There won't be any plates left for anybody else.

lulz. reminds me of Ronnie Coleman.

Imagine trying to do squats and you're thinking 'what the fuk man, where are all the plates'

then you hear from the otherside of the gym

'YEAHHHHHHHHHHHHHHHHHHHH BUDDAYY LIGHTWEIGHT'

and you think 'oh fuk, ronnie's here'

[skinpoppin]

Brah, you're traps are cool but you need to work on your shoulders and lats. Try and figure out a wicked exercise for them as well.