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.

08-10-2002, 12:08 AM	#1
SVB99 Registered User Join Date: Aug 2002 Location: Ft. Worth, Tx Posts: 54	How to maximize the trapezius workout? 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

08-10-2002, 12:30 AM	#2
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,639	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. Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

08-10-2002, 10:56 AM	#3
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	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! All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

08-10-2002, 11:27 AM	#4
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	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. Cool

08-10-2002, 12:28 PM	#5
Sub-Zero Master of ICE Join Date: May 2002 Location: The Underworld Posts: 181	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 Cold as ice !!

08-11-2002, 11:33 PM	#7
SVB99 Registered User Join Date: Aug 2002 Location: Ft. Worth, Tx Posts: 54	What's a CG upright row?

08-12-2002, 02:47 AM	#8
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	You could try Power Cleans supsetted with shrugs.

08-15-2002, 10:46 PM	#9
wanablifter Registered User Join Date: Jul 2002 Location: P.A. Posts: 56	im sure if u do deadlift as well u could do shrugs when u have the deadlift up.

08-17-2002, 09:50 AM	#11
mick01 Phyical Cultural-ist Elite Member Join Date: May 2002 Location: AK (a.k.a middle of no where) Posts: 162	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. To refuse to learn anything that could prove beneficial to yourself is a working definition of stupid! High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment’s available. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude"

08-20-2002, 10:44 PM	#12
wanablifter Registered User Join Date: Jul 2002 Location: P.A. Posts: 56	i know what u mean mich

08-21-2002, 07:23 AM	#13
EarWax Top Banana Join Date: Jan 2001 Location: ...in a galaxy, far, far, away Posts: 872	I switched from DB to smith presses and it made a world of difference. "Love is a fruit in season at all times, and within reach of every hand." -Mother Teresa

08-21-2002, 05:17 PM	#14
miamiguns Registered User Join Date: Jul 2002 Location: Miami Posts: 133	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.

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Write-Up on The Texas Method	Andalite	Training	3	07-06-2007 05:00 PM
Official westside thread.	Double D	Training	74	03-21-2007 10:45 PM
Reasons	TJ Cline	Open Chat	2548	03-13-2006 09:04 PM
The Bas Rutten Mixed Martial Arts Workout	Arith	Training	9	09-23-2004 11:48 AM
Tank..........ONE / ONE+	kuso	Supplements	27	07-05-2003 12:14 AM