Besides the bulletproof chest, i want a big set of traps!
ATM i just do front shrugs, problem is I start losing my grip on the really heavy weights before my traps are ripped enough, anyone got any ideas/alternatives to shrugs?
holla back
Posted by: buffed
Wrist strap?
Posted by: Prince
Ever tried bent over laterals or upright rows?
I do not think heavy weight is necessary for traps, I use moderate weight, I train traps with back once per week, and all I do are barbell shrugs and bent over laterals.
Posted by: Mudge
Barbell shrugs for about 5 sets, 1-2 sets of slow upright rows. I do them slowly otherwise my shoulders bitch after a few weeks. I use an alternated grip, and switch between sets.
Posted by: Prince
Mudge do you use heavy weight on traps?
Posted by: Mudge
Honestly under 10 reps I dont feel I can get a complete contraction, so I am between 10-15 except for upright rows, 10-12ish.
I think traps are so used to abuse that like legs they respond fine to higher reps.
Posted by: Prince
yup, same here.
actually I found that when I go heavy on shrugs I end up hurting myself.
Posted by: vanity
I prefer higher reps on trap moves also.
try dumbell shrugs too .
If you want big Traps do Pullups.
Posted by: KataMaStEr
-Barbell Shrugs and clean 4 x 8
-Dumbbell Shrugs 12, 10, 8, 6, 8, 10, 12
-upright rows 4 x 8
