How to maximize the trapezius workout?

SVB99 · 08-10-2002, 12:08 AM

Hey guys, does anyone in here have a good trapezius workout that I could implement into my shoulder routine? All I do right now is just barbell shrugs but I seem to have hit a plateau(or atleast I think). I basically do the exercise with around 90lbs. Should I just add more weight or increase from reps from 4 sets/8 reps or are there more effective exercises for this muscle group?
Thanks alot,
Sam

Burner02 · 08-10-2002, 12:30 AM

Hey, you could also try dumbell shrugs, machine shrugs, upright rows.
Barbell shrugs behind your back.

http://www.abcbodybuilding.com/
click on the exercise tab and then the trap and neck exercise part.

gopro · 08-10-2002, 10:56 AM

Good reply Burner!

If you really want to see some good trap growth try supersetting a heavy shrug with a CG upright row. With the uprights, use a weight that allows you to bring the bar to almost nose level. And yes, vary your types of shrugs!

Scotty the Body · 08-10-2002, 11:27 AM

I've been told I have nice traps, (genetic

) All I do for them is super set BB shrugs with DB shrugs with a weight I can get 6-8 reps with for two sets.

Sub-Zero · 08-10-2002, 12:28 PM

Hey Scotty, another fellow with good trap genetics

I vary between 8-10 heavy reps, and 15-20 slow controlled , squeezin at the top reps

A great exercise I found was cable shrugs.

Basically attach a V handle (the ones u do cable rows with) to the low pulley.

I prefer sitting down on a bench with the handle between ur legs so u can shrug up. Go for higher reps (15-20) and SLOW

I do these at the end of my w/o and its a great finsher and nice pump

gopro · 08-11-2002, 07:00 PM

Quote:

Originally posted by Scotty the Body
I've been told I have nice traps, (genetic

) All I do for them is super set BB shrugs with DB shrugs with a weight I can get 6-8 reps with for two sets.

C'mon Scotty...you know you have good traps from constantly lifting your shoulders and saying, " I dunno...I dunno."

SVB99 · 08-11-2002, 11:33 PM

What's a CG upright row?

KarlW · 08-12-2002, 02:47 AM

You could try Power Cleans supsetted with shrugs.

wanablifter · 08-15-2002, 10:46 PM

im sure if u do deadlift as well u could do shrugs when u have the deadlift up.

Robboe · 08-16-2002, 10:30 AM

Quote:

Originally posted by SVB99
What's a CG upright row?

Close grip.

The closer the hands, the more the traps are used (compared to delts).

The wider the hands, the more the delts come into use (compared to traps).

mick01 · 08-17-2002, 09:50 AM

Grab the bar shrug as high as you can and hold it. Then perform SLDL's never letting you traps relax.

Be careful. I made my traps soooo sore this way even standing in the shower hurt.

wanablifter · 08-20-2002, 10:44 PM

i know what u mean mich

EarWax · 08-21-2002, 07:23 AM

I switched from DB to smith presses and it made a world of difference.

miamiguns · 08-21-2002, 05:17 PM

I've never heard anyone complain that they pulled or damaged their traps....so put 2 45's on each side and have a go at it!!!Pyramid is recommended.

This a reply for the original poster.