so the program I'm following doesn't include direct trap work, I want to build them but is it necessary to include them or are they already hit fairly hard on other lifts?
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12-29-2020, 04:08 PM #1
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12-29-2020, 04:16 PM #2
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12-29-2020, 04:43 PM #3
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12-29-2020, 05:03 PM #4
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12-29-2020, 06:19 PM #5
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12-30-2020, 03:42 AM #6
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
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If you partake in combat/contact sports..
Neck & trap work can be preferable to include.
But weigh up the risks of less concussion/neck injury vs sleep conditions.
As for trap development? I'm not saying I'm super hench or shredded or anything, but traps are easy as hell to grow indirectly.
https://ibb.co/mGV2sSS
Just deads, pendlay rows and band upperback pull variations (usually all get lumped in together as "Facepulls")
Virtually no vertical press or pulls and zero shrugs.
*I do more row variations now.. I need more resources for deads *FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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12-30-2020, 09:02 AM #7
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12-30-2020, 09:14 AM #8
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
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19" got measured for a dress shirt 😂 the size of a shirt for that neck is like a tent before they have to take it in.
Certainly can't fasten a shirt off the rack for my size.
I think my sleep is interrupted by it..
But i do need to drop bf too.. So that's probably gonna help.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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12-30-2020, 09:18 AM #9
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12-30-2020, 01:31 PM #10
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12-30-2020, 04:52 PM #11
I'm following a full body 3 day split alternating between workouts A and B:
WORKOUT A:
Bench press 3 sets
Squat 3 sets
Pulldown 3 sets
Romanian deadlift 3 sets
Standing DB shoulder press 3 sets
Facepulls 2 sets
Curls 3 sets
WORKOUT B:
Deadlift conventional 1 set 5 reps
Incline DB bench 3 sets
Squat 3 sets
Chest supported BB row 3 sets
Lateral raise 3 sets
OH triceps extension 3 sets
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12-30-2020, 06:11 PM #12
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12-30-2020, 06:19 PM #13
Yep. Apart from the fact it’s unnecessary unless you have a genetic weakness - and the fact overdeveloped traps create the illusion of narrow shoulders - this is why I avoid “direct” trap/neck work.
If you’re doing:
Vertical presses
Horizontal pulls
A pull from the floor
It’s practically impossible to not have traps. And overdeveloped neck/traps can result in the need for a CPAP machine.*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
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12-30-2020, 07:07 PM #14
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12-30-2020, 07:23 PM #15
I personally think big traps look bad lol. Doesn't look athletic at all. Normal proportional traps are fine, and I personally can count on my fingers the number of times I've done direct trap stuff and I have what I consider pretty proportional traps.
2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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12-30-2020, 08:57 PM #16
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12-31-2020, 09:21 AM #17
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
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You have 5 lifts there that stimulate the traps very well..
And a few also ran's.
You are more than good without shrugs for now /ever.
Unless it's for a contact athlete ofc.. That really changes up the risk:reward
Plus its mostly just neck curls or sides that are the issue. Neck Exts and big traps really aren't a big apnea risk without excessive fat too
Truth...
I have a certain circle of lifting friends who insist cutting is easy xD... Funnily enough The same people who can't put on any size to begin with and shrink if they even think about cutting out junk food.Last edited by MyEgoProblem; 12-31-2020 at 09:30 AM.
FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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12-31-2020, 09:48 AM #18
I've always included direct trap work in my routine regardless of what other exercises I'm doing. Heck, I train forearms directly too. If you aren't seeing the development you want doing the exercises you are, maybe adding in some isolation work could help bring them up.
- Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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12-31-2020, 10:17 AM #19
Get a stronger deadlift, back squat, strict shoulder press standing or seated, strict barbell bent over row, pullups and pushups, incline bench press, bench press, front squat. These are the bare minimum. Get ridiculously strong at the basic movements and you will get bigger traps or even neck. To look strong you have to be strong. The stupid trap isolation stuff will give you bigger traps if you use enough weight and full range of motion not short and choppy reps but it is dumb to do if you are not strong all over.
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12-31-2020, 12:01 PM #20
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01-02-2021, 07:17 PM #21
I think nice traps can give your physique a wow factor.
The trap machines at the gym did nothing for me, slightly better was seated shrugs, but by far the best exercise I've encountered are farmers walk shrugs with 50 pound dumbbells. Do like sets of 40. My traps responded so fast.
I learned the tip from kinobody when he was talking about his f*ck me now physique lol, and it was super effective.
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01-02-2021, 08:30 PM #22
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