Trap Training..

JAja04 · 06-16-2009, 09:28 PM

I keep a journal when i train.. i am able to document strength gains across the board on all my compound movements and bodyparts etc. However when i train traps i'm stumped.. it seems i can never document whether i'm progressing or not and it makes me wonder if my training is even effective. I know the traps are more of an endurance muscle but i would still expect to see signs of improvement... For shrugs i just grab something heavy and shrug till they fail.. and as far as upright rows i have a hard time getting a feel for how much wt to use.. if i go heavy seem to only feel it in my deltoids.. Do others have this problem? Any insight would be appreciated..

Jay

**Built** · 06-16-2009, 09:40 PM

Upright rows suck on so many levels - lousy on the rotator cuff, there are far better exercises for shoulders and traps that AREN'T lousy on the RC.

Have you tried hang cleans? They're the bomb for traps. Also heavy deads and heavier rack pulls.

**Merkaba** · 06-16-2009, 09:41 PM

i don't really do shrugs. I do moderate weight deads...sometimes up to 405, and heavy rack pulls up to 600. I think you'll get similar advice as the thread grows.

**Merkaba** · 06-16-2009, 09:43 PM

10:40 and 10:41... Great minds think alike! lol...

And don't slouch with the deads or racks. Keep the soulders up and tight and it will hit the traps more.

Well there ya go.

**Built** · 06-16-2009, 09:45 PM

Merk, it's good to be us.

JAja04 · 06-16-2009, 09:46 PM

ya.. i've tried alot.. it just seems as though my traps require direct training. My upper traps are decently gifted muscle.. but happen to be underdeveloped. I tweaked my form on upright rows to where i tuck my chin into my chest and row the wt to my chin.. i can feel the contraction in my traps so much better. if i do them with traditional form.. seems to do little or nothing.. just doesn't hit'em.

as for another note i do high pulls from the ground.. i use 165lb. pull the wt explosively to my chin.. i do 10 reps each time. I never get stronger.. so i quit doing them till today. I tried tucking my chin down and focusing on the ground while pulling the weight.. i could feel the contraction better.. just need to find out now if i get stronger. If i could document a strength gain it would be encouraging.. no luck yet

**Built** · 06-16-2009, 09:53 PM

See, you're doing them from the ground; you can go heavier with them from a hang. Ten reps is too much if you're going heavy. You need to increase the weight and do lower rep ranges from a hang. And not just the pull, do the power clean.

You doing heavy rack deads?

T_man · 06-17-2009, 05:39 AM

I used to do deads and not feel it in my traps, but these days I try use my whole body to pull the weight up rather than just my legs, and also contract my back at the end which seems to hit the traps harder than most things I've done before apart from upright rows which I dont do anymore because of potential RC damage.

Kevsworld · 06-17-2009, 10:54 AM

I'm also not a fan of upright rows--seems like it wouldn't be good for the shoulders.

gtbmed · 06-17-2009, 11:00 AM

Agree with what Built and merk have said - do heavy rack pulls and deads and you should hit the traps, provided you are doing them correctly.

**Merkaba** · 06-17-2009, 11:31 PM

I don't know of any exercise where I wouldn't keep the neck neutral. I see no benefit in tucking the chin. Maybe in moving the neck and head a bit forward. Correct me if I'm wrong.

I did 600 on the rack today. Set of like 6. Probably gonna start bumping this up when i start keeping my calories high. Currently I'm not. I just had a friends wife, haha, comment on my shoulders and traps two days ago. Today i had a fellow real Estate agent comment on my shoulders. They are not that great to me but they are better now than they ever have been.

06-16-2009, 09:28 PM	#1
JAja04 Registered User Join Date: Feb 2008 Location: Pitts/ PA Posts: 50	Trap Training.. I keep a journal when i train.. i am able to document strength gains across the board on all my compound movements and bodyparts etc. However when i train traps i'm stumped.. it seems i can never document whether i'm progressing or not and it makes me wonder if my training is even effective. I know the traps are more of an endurance muscle but i would still expect to see signs of improvement... For shrugs i just grab something heavy and shrug till they fail.. and as far as upright rows i have a hard time getting a feel for how much wt to use.. if i go heavy seem to only feel it in my deltoids.. Do others have this problem? Any insight would be appreciated.. Jay

06-16-2009, 09:40 PM	#2
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Upright rows suck on so many levels - lousy on the rotator cuff, there are far better exercises for shoulders and traps that AREN'T lousy on the RC. Have you tried hang cleans? They're the bomb for traps. Also heavy deads and heavier rack pulls. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-16-2009, 09:41 PM	#3
Merkaba "King of Cheat Meals" Moderator Join Date: Jan 2008 Location: sc Posts: 1,625	i don't really do shrugs. I do moderate weight deads...sometimes up to 405, and heavy rack pulls up to 600. I think you'll get similar advice as the thread grows. Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

06-16-2009, 09:43 PM	#4
Merkaba "King of Cheat Meals" Moderator Join Date: Jan 2008 Location: sc Posts: 1,625	10:40 and 10:41... Great minds think alike! lol... And don't slouch with the deads or racks. Keep the soulders up and tight and it will hit the traps more. Well there ya go. Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

06-16-2009, 09:45 PM	#5
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Merk, it's good to be us. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-16-2009, 09:46 PM	#6
JAja04 Registered User Join Date: Feb 2008 Location: Pitts/ PA Posts: 50	ya.. i've tried alot.. it just seems as though my traps require direct training. My upper traps are decently gifted muscle.. but happen to be underdeveloped. I tweaked my form on upright rows to where i tuck my chin into my chest and row the wt to my chin.. i can feel the contraction in my traps so much better. if i do them with traditional form.. seems to do little or nothing.. just doesn't hit'em. as for another note i do high pulls from the ground.. i use 165lb. pull the wt explosively to my chin.. i do 10 reps each time. I never get stronger.. so i quit doing them till today. I tried tucking my chin down and focusing on the ground while pulling the weight.. i could feel the contraction better.. just need to find out now if i get stronger. If i could document a strength gain it would be encouraging.. no luck yet

06-16-2009, 09:53 PM	#7
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	See, you're doing them from the ground; you can go heavier with them from a hang. Ten reps is too much if you're going heavy. You need to increase the weight and do lower rep ranges from a hang. And not just the pull, do the power clean. You doing heavy rack deads? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-17-2009, 05:39 AM	#8
T_man Registered User Join Date: Mar 2009 Location: Leeds, England Posts: 1,244 Photos: 1	I used to do deads and not feel it in my traps, but these days I try use my whole body to pull the weight up rather than just my legs, and also contract my back at the end which seems to hit the traps harder than most things I've done before apart from upright rows which I dont do anymore because of potential RC damage. Cheat on your girlfriend, not on your meal.

06-17-2009, 10:54 AM	#9
Kevsworld Registered User Join Date: Apr 2009 Location: Manila, Philippines Posts: 93	I'm also not a fan of upright rows--seems like it wouldn't be good for the shoulders. Kevin StrongandFit.net

06-17-2009, 11:00 AM	#10
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Agree with what Built and merk have said - do heavy rack pulls and deads and you should hit the traps, provided you are doing them correctly. gtbmed's strength journal

06-17-2009, 11:31 PM	#11
Merkaba "King of Cheat Meals" Moderator Join Date: Jan 2008 Location: sc Posts: 1,625	I don't know of any exercise where I wouldn't keep the neck neutral. I see no benefit in tucking the chin. Maybe in moving the neck and head a bit forward. Correct me if I'm wrong. I did 600 on the rack today. Set of like 6. Probably gonna start bumping this up when i start keeping my calories high. Currently I'm not. I just had a friends wife, haha, comment on my shoulders and traps two days ago. Today i had a fellow real Estate agent comment on my shoulders. They are not that great to me but they are better now than they ever have been. Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

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