What I constantly see in the gym, is people putting way too much weight onto the bar. That is the first mistake. They then proceed to lift the bar up, barely even getting a decent contraction and then repeating and so fourth. The proper way to get decent traps is to not overload the weight, but simply use a moderate weight where you can complete 12 reps at maximum but also be able to control your muscle connection and feel the contraction, all the way up and all the way down. As much as those people wan't big traps, they simply don't get them. This has been a course over a long time too, they have made no progress where as mine just grow like bamboo. Some may say it's genetics, but I say it's the way they train. Mind muscle connection is above all.
11-09-2012, 06:28 AM #1
Do you want big traps? Here's how.
Last edited by Ravskie; 11-09-2012 at 06:35 AM.
11-09-2012, 06:32 AM #2
- Join Date: Mar 2012
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11-09-2012, 06:33 AM #3
11-09-2012, 06:33 AM #4
11-09-2012, 06:39 AM #5
This apply's to every muscle lolIf you don’t have a dream… then you have nothing to work for… nothing to get up in the morning for… No reason.. and no purpose to be. but friends we do have a dream and dreams do come true not because we keep believing but we keep Working Hard. -Kai Greene
11-09-2012, 06:40 AM #6
11-09-2012, 07:02 AM #7
This is true, but the reason why people usually use alot of weight on shrugs is because traps can hold a ****load of weight. As long as you have decent form, you should go heavy as possible.Goals for 2015:
Cut to single digit bf% and bulk while staying lean.
6 plate deadlift
5 plate squat or/and 3 1/2 plate front squat
3 plate bench or/and 2 1/2 plate incline bench
3 plate pendlay row
1 1/2 plate OHP or/and 2 plate push press
11-09-2012, 07:02 AM #8
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I think it's a mixture of both, and also how your body responds. Some people do better with really heavy weight With no full ROM. Some people don't get anything from it. I know for me personally, Deadlifts have built mine. When I do throw in extra trap work (Shrugs, upright rows, etc.)
I always do 3 sets of good form, gettig full contraction, then do 2 sets of heavyweight where I focus on just moving the weight as many times as I can.
Exp. 405x3x12 then 500x2x10. And the 500 looks absolutely horrendous, but I always feel it the next day.
And this is after experimenting with different things. I tried going heavy for all 5 sets bet didn't get a ton out of it. I tried focusing on the contraction all 5 sets and the same happened. For ME PERSONALLY. A mixture of both (and lots of heavy deadlifts) works best.
Just thought I'd throw my two cents in.
11-09-2012, 07:11 AM #9
11-09-2012, 07:35 AM #10
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