Your shoulders should be tight through the whole dead. Your arms do not just 'hang'. (or should not)
I have gotten 'cocky' and shrugged heavier deads for the heck of it. I would not recommend it though. Some times you get fired up when you can rip up something easier then you thought
High rep deads really target the traps better then anything. The heavier the better. "heavy" is a relative thing, but you can really punish yourself on some 15 rep even 20 rep deads. Brutal and you will be sore in places you did not even know existed.
I with regular deads, I dont really see the need for shrugs. I get all the stim from deads and rows. Arguably my traps might be one of my best developed parts....and I would have to attribute that do the deads....
Thread: How do you get big traps?
02-14-2013, 09:54 PM #31
02-14-2013, 10:15 PM #32
Agree with the "stay tight" comment. Relaxing at any time during the dead is a sure recipe for disaster.
Some guys, though, no matter how many deads they do, high or low-rep, will never get that bulging, 'hump' effect to their traps, so they may need a little extra stimulation. Therefore, doing shrugs with lighter (relative to the individual) or upright rows may help a bit more."Don't call me Miss Kitty. Just...don't."--Catnip. Check out the Catnip Trilogy on Amazon.com
"Chivalry isn't dead. It just wears a skirt."--Twisted, the YA gender bender deal of the century!
Check out my links to Mr. Taxi, Star Maps, and other fine YA Action/Romance novels at http://www.amazon.com/J.S.-Frankel/e/B004XUUTB8/ref=dp_byline_cont_ebooks_1
02-14-2013, 10:25 PM #33
Yep....like many muscle groups, there are things we can and can not control. How they tie-in will determine a lot of how they develop over time. I have been lucky in this area, so my advice may not be the best. I do know that deads will work them well, but you are right, some guys may need more stimulation.
I think BTO mentioned farmers. That will really work you if you can find a place to do them. I know this from real world (non-training) lifting. Farmers will work the crap out of your traps.
02-14-2013, 10:43 PM #34
02-14-2013, 10:51 PM #35
+1 on lighter, controlled shrugs. I hate doing them with the barbell because of shoulder impingement, and DB shrugs feel weird, but if you have a shrug bar then they are great.
there are a lot of shrug varients most people should be doing to focus on scapular stability, and straight up and down BB shrugs aren't really high on that list
rack deads, or deads off boxes
powe shrugs destroy the muscles, but they always felt like they could tear something when I did them.. and let's be honest, if you're shrugging more than you can deadlift then you're doing it wrong. There are some awful (or hilarious) youtube vids of smaller lifters doing power seizures with 700+ lbs that make my RC's and lower back hurt just watching them
02-15-2013, 02:38 AM #36
400# Bulgarian bicep curl
02-15-2013, 03:28 AM #37
[QUOTE=BLaaR;1026126793]Not something I would try, but if you can nail down proper form, power shrugs could be awesome working the traps.
I am in on the power shrugs. In conjunction with slower, controlled shrugs (never light; light shrugs are waste of time, IMO), and deads, you should have no trouble developing nice and strong traps.
RayBeware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven... so that your giving may be in secret. And your Father who sees in secret will reward you. Matt. 6: 1-4
02-15-2013, 03:42 AM #38
02-15-2013, 04:51 AM #39
02-15-2013, 03:55 PM #40
- Join Date: Jan 2011
- Location: Dalton, Massachusetts, United States
- Age: 48
- Posts: 54
- Rep Power: 118
02-15-2013, 03:57 PM #41
02-15-2013, 06:55 PM #42
- Join Date: Sep 2012
- Location: Liberty, South Carolina, United States
- Age: 49
- Posts: 2,061
- Rep Power: 11806
02-15-2013, 07:05 PM #43
02-15-2013, 07:10 PM #44
02-15-2013, 07:38 PM #45
02-15-2013, 10:38 PM #46
Er.....neither. The traps need to be punished. And can handle a HELL of a lot of weight. Bill Starr often said a goal is at least 5 or 6 plates a side. And more.
I used to power shrug with moderate weights - I'm not strong - with around 320-330 for 5 reps. And I always figured 5 reps ala Starr style never builds much muscle anyway.
But from starting out shrugging with half of what i mentioned to using the total above.....zero trap development.
And I knew I was hitting it correctly because I had a deep soreness for days. So kinda figured 400+ lbs would be needed to get some growth.
02-15-2013, 11:08 PM #47
- Join Date: Feb 2012
- Location: fort st john, BC, Canada
- Posts: 3,223
- Rep Power: 15030
02-16-2013, 12:56 AM #48
02-16-2013, 04:51 AM #49
5x5 doesn't build much muscle? Holy shiat! Then you quote Bill Starr, the king of mass and strength....who invented the 5x5 programs... 5x5 programs build huge mass and huge strength...That is why so many programs have copied Starr.
The problem with your posts is your blindly making statements like "3000 calories will make you fat" or "400# for big traps" or even better, "5x5 doesn't build much muscle". You have much to learn, I would sit back, read and hit the journals before you start making these types of statements.400# Bulgarian bicep curl
02-16-2013, 05:37 AM #50
- Join Date: Sep 2012
- Location: Michigan, United States
- Age: 54
- Posts: 2,189
- Rep Power: 2351
I hated dead for years and didn't do them. just in the last couple weeks I started doing them again with my kids. we use a Hex bar. your hands stay down to your side more like a dumbbell shrug. I can rep 350 8 times and then after a couple sets of them I did a one rep max of 395. I thought that wasn't bad for only two weeks doing them again. I can see improvement in my traps already. since my shoulder surgery I can't reach back for conventional squats so I gave them up and have been looking for a good alternative. the Hex bar is the way to go in my case.Yetti
Farmers Walks for distance.
44lb kettle bell work out, 1 set is 1 each of suit case carry right side, then left side, then 1 handed waiter walk(over head carry)each side up and down the hill.
the key is finding a mild hill 4-6% grade approx 300 feet each way. 2 trips up and back = 1 set x 4. Goal for August was 65lb waiter walks. never made it due to injury. I did manage to work my way to the 53lb'r for 4 sets before my hip acted up.
02-16-2013, 06:48 AM #51
02-16-2013, 08:27 AM #52
02-16-2013, 08:41 AM #53
- Join Date: Dec 2005
- Location: Bronx, New York, United States
- Age: 52
- Posts: 37,651
- Rep Power: 87543
<----- Count this guy in that deads do nothing for my traps.
I have to hit them more directly with shrugs and farmers and upright rows.
Deads just don't stimulate my traps enough to make them grow.Rather run with 5 lions than 100 sheep....
GOD IS GOOD.....
HATERS WILL SEE YOU WALK ON WATER AND SAY " MAN HE DOES THAT BECAUSE HE CAN'T SWIM"
02-16-2013, 08:56 AM #54
- Join Date: Feb 2006
- Location: Florida, United States
- Age: 58
- Posts: 11,518
- Rep Power: 25100
02-16-2013, 09:15 AM #55
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 45
- Posts: 3,849
- Rep Power: 25456
02-16-2013, 09:49 AM #56
- Join Date: Jun 2010
- Location: Wisconsin, United States
- Posts: 13,034
- Rep Power: 73818
Farmers and Shrugs for the win! I do farmers all the time and am the only person that does them, or at least I never see anyone else ever doing them. Have even had people ask me wtf i'm doing and when I explain they thank me and claim they will try them but never do. Our db's only go to #145 but that's ok since I can't make a complete lap of the gym without my grip giving out while using those anyways. The #120's are plenty for now but then when I started out 3 yrs ago I could barely use the 70's.
And I honestly credit shrugs as well as behind the back shrugs with my trap development so far. Start out with 135 and work up to 405, what's weird though is I can only do 5 reps with the bar in front before my grip gives out whereas with the bar behind me I can do 10 reps with 405."You know that little thing in your head that keeps you from saying things you shouldn't? Yeah, well, I don't have one of those."
02-16-2013, 11:11 AM #57
As for any muscle I will always believe in direct work for maximum benefit. Since upright rows, deadlifts, face pulls etc... should already be in the "plan" of training sessions already..... I'm going to have to say shruggs are going to help build them even that much more.Every day counts.
I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
02-16-2013, 11:12 AM #58
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Age: 25
- Posts: 10,527
- Rep Power: 14606
02-16-2013, 11:15 AM #59
02-16-2013, 06:27 PM #60
- Join Date: Jun 2009
- Location: La Crosse, Wisconsin, United States
- Age: 43
- Posts: 2,065
- Rep Power: 3553
By Merc009 in forum ExercisesReplies: 62Last Post: 10-04-2013, 10:59 AM
By Ravskie in forum Teen BodybuildingReplies: 9Last Post: 11-09-2012, 07:35 AM
By newbodybuilder2 in forum Misc.Replies: 100Last Post: 03-10-2009, 09:35 PM
By FWCMuZiK in forum ExercisesReplies: 41Last Post: 08-27-2008, 11:25 AM
By welterracer in forum Workout ProgramsReplies: 36Last Post: 05-08-2006, 07:17 PM