Huge Traps

[sumairq]

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.

[Fang]

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).

[Levrone2000]

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

[BigLiTTlEJohn]

super heavy shrugs try and get your shoulders to touch your ears

[cramron]

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

[Levrone2000]

STOP RIGHT THERE!!! U READ ADVISE FROM FLEX!!! ARGH!!! AND YOU LISTENED!!! *falls down dead from a stroke*

[The MYTH]

shrugs, shrugs, and more shrugs use DBs and Barbells

[Retardo-pex]

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.

[cramron]

@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

[cramron]

oh wait a second, u dropped dead, so i guess u did shut up lol

[Robert]

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

peace

[peterb]

DEADLIFT!!!!!

[cramron]

yes, deadlifts are awesome for traps

[gardo]

do you guys train traps on back or shoulder day?

[Retardo-pex]

i like to do it with my back.

[phog]

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.

[im2manly]

nothing hits my traps better than farmer's walks

[JohnLulz]

Nothing hits my traps like bumping threads from 2001.

[rayr2010]

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.

[BG5150]

Nothing hits my traps like bumping threads from 2001.

Ha, ha. I just noticed that. +1 to you, sir!

[Mr.Cooper69]

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).

[2Burnt]

Nothing hits my traps like bumping threads from 2001.

your the same guy who says to use the search function to new threads, right?

[dvdwindsor]

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

[palumboism]

[quote]

[Tyciol]

front raises do NOT work your rear heads

Dude, reread his 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

[brianhorne3]

[QUOTE=palumboism;653035633]Dat dere......

[fantasticmike]

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

[ttownrepre]

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

[Bruce912]

bumped from 2001 lololol

[terman1]

Sorry to add to the 10 year old post but check out the Johnnie Jackson shrug video. Dude has some crazy big traps: