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Thread: Huge Traps

  1. #1
    Member sumairq's Avatar
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    Question Huge Traps

    Guys just needed to find you what would be the best workout routine for TRAPS and Sholders emphasizing more on TRAPS..
    Any input would be appreciated.
    And life is what we make it. Always has been, always will be.

  2. #2
    Member Fang's Avatar
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    shrugs and upright rows are your best bet for big traps

    as far as shoulders, the most important thing is to remember that the shoulders have three heads: front, middle and rear. you've got to train them all. hit them with compound movements like military presses, arnold presses and shoulder presses and then move on to isolation movements like front raises, side raises and bent over raises (which work your rear heads).
    Strap on a pair

  3. #3
    Member Levrone2000's Avatar
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    front raises do NOT work your rear heads, you will probably have to do a lot of rear movements to keep your rear head from lagging like mine did when i 1st started training

  4. #4
    Member BigLiTTlEJohn's Avatar
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    super heavy shrugs try and get your shoulders to touch your ears

    the greatest trick the devil ever pulled was convincing the world he didn't exsist
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  5. #5
    Banned cramron's Avatar
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    advise i got last month in FLEX magazine about traps was that heavy weight, and high reps work better, it sounds strange but im doing it now, ill let yall know if it works, one thing about rear delts-use really light weight, im talking 5 pounds or less maybe, dont use medium or heavy weights, what happens is that u get your back involved. its kinda hard to do this but when doing rear delts try to swing the weight up without contracting the traps, once u start doing that, u start feeling the burn

  6. #6
    Member Levrone2000's Avatar
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    STOP RIGHT THERE!!! U READ ADVISE FROM FLEX!!! ARGH!!! AND YOU LISTENED!!! *falls down dead from a stroke*

  7. #7
    Member The MYTH's Avatar
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    shrugs, shrugs, and more shrugs use DBs and Barbells

  8. #8
    Strength Enthusiast Retardo-pex's Avatar
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    all i do for my traps are a few hard sets of dumbbell rows. I think i have genetically gifted traps though cuz they are my fastest growers so u may want to add another excersize or two.

  9. #9
    Banned cramron's Avatar
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    @levrone, shut up dude i dont read flex all the time it was just a good theory and i dont take in all the stupid advise from flex i take in anything that sounds useful to me

  10. #10
    Banned cramron's Avatar
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    oh wait a second, u dropped dead, so i guess u did shut up lol

  11. #11
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    Flex isn't all that bad I find get info from them.

    peace
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  12. #12
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    DEADLIFT!!!!!

  13. #13
    Banned cramron's Avatar
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    yes, deadlifts are awesome for traps

  14. #14
    Member gardo's Avatar
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    do you guys train traps on back or shoulder day?

  15. #15
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    i like to do it with my back.

  16. #16
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    i used to do it with my back as well...but now i find that my traps respond better with shoulder workouts such at barbell presses.

  17. #17
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    nothing hits my traps better than farmer's walks
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  18. #18
    Do it for the me JohnLulz's Avatar
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    Thumbs up

    Nothing hits my traps like bumping threads from 2001.

  19. #19
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    Originally Posted by gardo View Post
    do you guys train traps on back or shoulder day?
    shoulder day (day after back)....i start with shoulder press, then shrugs, then my laterals.

  20. #20
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    Originally Posted by JohnLulz View Post
    Nothing hits my traps like bumping threads from 2001.
    Ha, ha. I just noticed that. +1 to you, sir!
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  21. #21
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    deadlift and muscle clean for traps. shoulder press and lateral raises for shoulders (assuming you row on back day, and bench press on chest day).

  22. #22
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    Originally Posted by JohnLulz View Post
    Nothing hits my traps like bumping threads from 2001.
    your the same guy who says to use the search function to new threads, right?
    "2Burnt takes AlphaMax to the Max" log
    http://forum.bodybuilding.com/showthread.php?t=157974513&p=1170521023#post1170521023


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  23. #23
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    anyone have any other exercise ideas for traps? i need mine to growwwww

  24. #24
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  25. #25
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    Originally Posted by Levrone2000 View Post
    front raises do NOT work your rear heads
    Dude, reread his post:
    Originally Posted by Fang View Post
    the most important thing is to remember that the shoulders have three heads: front, middle and rear. you've got to train them all. isolation movements like front raises, side raises and bent over raises (which work your rear heads).
    Nobody said anything about front raises hitting the rear heads.

    Though I'm gonna be a controversial feces-stirrer and say that front raises can hit the medial head =P

  26. #26
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    [QUOTE=palumboism;653035633]Dat dere......
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  27. #27
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    Originally Posted by Fang View Post
    shrugs and upright rows are your best bet for big traps

    as far as shoulders, the most important thing is to remember that the shoulders have three heads: front, middle and rear. you've got to train them all. hit them with compound movements like military presses, arnold presses and shoulder presses and then move on to isolation movements like front raises, side raises and bent over raises (which work your rear heads).
    pretty much what this guy said...i prefer dumb bell shrugs and don't gotta do super heavy either. just go up as far as you can squeeze and hold for a sec. go all the way down and do the rep range that feels best for you. 4 sets

  28. #28
    Registered User ttownrepre's Avatar
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    try this:
    get two 45plates and lay them on the floor
    then get the barbell and load it up with weight
    then put your heels on the end on the plate, so only your heel is elevated, wile your toes are on the ground (similiar to when people use this for squats due to poor flexibiilty in hamstrings and hips)
    then perform shrugs on this

    this position has two main benefits:
    1) cheating is removed since you can use momentum to rock up through your heels as your feet are locked into the position
    2) the calf raise position gives you a natural lean forward which saves your penor and allows for greater range of motion, while not impeedeing the correct straight p angle

  29. #29
    Registered User Bruce912's Avatar
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    bumped from 2001 lololol
    Limits are only for those who have them.

  30. #30
    -=SUPER USER=- terman1's Avatar
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    Sorry to add to the 10 year old post but check out the Johnnie Jackson shrug video. Dude has some crazy big traps:


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