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?

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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.

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Diesel

how much do u shrug rc?

Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.

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.

1-Andro Rx Pro-hormone

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

Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.

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.

MeanCuts

I love upright rows they work great for me

RCfootball87

I'm not exactly sure. I use a machine at school. But I'll try some barbell shrugs tonight and see what I do.

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RCfootball87

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?

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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.

1-Andro Rx Pro-hormone

Triple Threat

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.

RCfootball87

Okay, thanks for all the advice guys.

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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.

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

when you cant hear the music in your head phones ,cause the guy next to you is grunting out one more rep and cussing at the weights remember .... that guy is probably me

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!

If your feelin froggy then jump!BITCH

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ME I'M JUST ME!

Mudge

4-6 for me.

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MaxCalc Motivation Bench form Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu