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Trapezies Training

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Posted by: RCfootball87

I haven't really done much training for my traps in the past, what exercises other than shrugs can i do, preferably with dumbells or barbells, since our school's weightroom is limited. Also, should I put traps with my shoulder workout? And how many sets should I do for them?


Posted by: Mudge

The only thing other than shrugs, is upright rows. There is also a behind the back shrug. A less direct method is deadlifts, but without direct shrug work I dont get hardly any stimulation at all, my traps are a beach. I need roughly 5-6 sets a week.


Posted by: Diesel

how much do u shrug rc?


Posted by: dg806

http://www.exrx.net/WeightExercises/...r/DBShrug.html
http://www.exrx.net/WeightExercises/...r/BBShrug.html
All shoulders exercises will work the traps to a degree also. So I would do them with shoulders.
Remember you have anterior,lateral and posterior heads.


Posted by: Diesel

if its low try upping the weight like i used to shrug 70lbs during lifting but i couldent feal anything wene i did it so my football coach told me to up it to 100lbs and they really gave me a good work


Posted by: CJB

Try cleans - hang cleans, power cleans, clean & press.

Upright rows are also a good exercise, but can be suspect due to the strain they put on the rotator cuff and the wrists. Some people like them. Others don't.


Posted by: MeanCuts

I love upright rows they work great for me


Posted by: RCfootball87

Quote:
Originally posted by Diesel
how much do u shrug rc?
I'm not exactly sure. I use a machine at school. But I'll try some barbell shrugs tonight and see what I do.


Posted by: RCfootball87

Quote:
Originally posted by dg806
http://www.exrx.net/WeightExercises/...r/DBShrug.html
http://www.exrx.net/WeightExercises/...r/BBShrug.html
All shoulders exercises will work the traps to a degree also. So I would do them with shoulders.
Remember you have anterior,lateral and posterior heads.
It says there that Db and BB work the same part of the muscle, sohuld i do like 3 sets of both plus some upright rows?


Posted by: dg806

I would switch them up if I was you. Do barbells one week and dumb bells the next. Don't do too many sets.


Posted by: CaptainDeadlift

Make sure you are doing them correctly. I see many people lifting the bar by bending their arms. Keep the arms straight, and lift with the traps.


Posted by: RCfootball87

Quote:
Originally posted by dg806
I would switch them up if I was you. Do barbells one week and dumb bells the next. Don't do too many sets.
Okay, thanks for all the advice guys.


Posted by: gr81

deadlifts, powercleans, upright rows, overhead b-bell press, db/b-bell shrugs, behind b-bell shrugs, cable shrugs.
Of course there are more but these are all pretty good exercises for the traps.


Posted by: wraith

i usally add weight after every set of shrugs to really try and get em sore like start for example with 75bls do 8 shrugs then rest 30 seconds and go up to 80 do 8 more then rest 1 minute then and go up to 85 then do as many as possible which should be about 4 or 5 just make sure you do enough weight that you can get all the reps in on the last set ,see how that works for you


Posted by: DaDaMan1010

instead of using a straight bar i use a curlbar i think is a better grip. how may sets would you recomend? i workout at home and i'm very limited!


Posted by: Mudge

4-6 for me.







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