Whats your TRAP workout look like?

Tha Don · 11-14-2003, 10:21 AM

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

buffed · 11-14-2003, 10:23 AM

Wrist strap?

**Prince** · 11-14-2003, 12:21 PM

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.

**Mudge** · 11-14-2003, 12:27 PM

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.

**Prince** · 11-14-2003, 12:32 PM

Mudge do you use heavy weight on traps?

**Mudge** · 11-14-2003, 12:34 PM

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.

**Prince** · 11-14-2003, 12:36 PM

yup, same here.

actually I found that when I go heavy on shrugs I end up hurting myself.

vanity · 11-14-2003, 12:50 PM

I prefer higher reps on trap moves also.

try dumbell shrugs too .

If you want big Traps do Pullups.

KataMaStEr · 11-14-2003, 12:52 PM

-Barbell Shrugs and clean 4 x 8
-Dumbbell Shrugs 12, 10, 8, 6, 8, 10, 12
-upright rows 4 x 8

11-14-2003, 10:21 AM	#1
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	Whats your TRAP workout look like? 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

11-14-2003, 12:21 PM	#3
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,743 Blog Entries: 25 Photos: 320	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.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

11-14-2003, 12:27 PM	#4
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	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.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

11-14-2003, 12:32 PM	#5
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,743 Blog Entries: 25 Photos: 320	Mudge do you use heavy weight on traps?
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

11-14-2003, 12:36 PM	#7
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,743 Blog Entries: 25 Photos: 320	yup, same here. actually I found that when I go heavy on shrugs I end up hurting myself.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

11-14-2003, 10:23 AM	#2
buffed Registered User Join Date: Jul 2003 Location: Tucson Posts: 133	Wrist strap?

11-14-2003, 12:34 PM	#6
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	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.

11-14-2003, 12:50 PM	#8
vanity Registered User Join Date: Oct 2003 Posts: 1,218 Photos: 1	I prefer higher reps on trap moves also. try dumbell shrugs too . If you want big Traps do Pullups.

11-14-2003, 12:52 PM	#9
KataMaStEr -==♠==- Elite Member Join Date: Jun 2001 Location: Sunshine State Posts: 1,960 Photos: 6	-Barbell Shrugs and clean 4 x 8 -Dumbbell Shrugs 12, 10, 8, 6, 8, 10, 12 -upright rows 4 x 8

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