Monster Traps Wanted: What's Best?

Big Smoothy · 01-25-2004, 04:55 AM

I'm aware of DB and smith bar Shrugs, and Upright rows.

What other excersizes can I add to focus on the traps as much as possible. My genetics allow my traps to respond very favorably. Thanks.

**P-funk** · 01-25-2004, 06:28 AM

hgh pulls
explosive shrugs
behind back shrugs
deadlifts
deadlifts
deadlifts

X Ring · 01-25-2004, 07:09 AM

screw the smith bar use a real bar and put some heavy heavy weight on it

M.J.H. · 01-25-2004, 08:06 AM

Yeah there are a bunch of exercises that you can do, DB shrugs are always one of my favorites. Deadlifts, of course, are another great exercise for your traps. Be sure to really flex them hard at the top of each rep of deadlights, though.

odin52 · 01-25-2004, 08:27 AM

Mine respond great to olympic lifts like hang clings with heavy shrugs right after. Like they said though use a real bar and alot of weight.

Premo55 · 01-25-2004, 10:36 AM

Have you tried olympic pulls, snatch grip pulls, clean grip pulls (basically they're explosive cheating upright rows where you start with your butt out, elbows turned out, arms straight, bar at just below knee level, knees and hips bent, then explode upwards with your entire body and pull the weight up to your chin like an upright row), overhead shrugs (hold bar above your head, grip bar with a wide snatch grip, and shrug as normal), snatch grip deadlifts etc.? All of these are great for trap development. I find that traps react best to higher reps and lower weights, higher volume workouts.

Peace.

**Mudge** · 01-25-2004, 01:08 PM

I use the smith for upright rows, never for regular shrugs.

Darkkmind · 01-25-2004, 01:23 PM

i do heavy dumbell shrugs.

FortifiedIron · 01-25-2004, 02:29 PM

Anytype of shrug with an isometric. Trying doing this:

Try this 5x5 5 (5 second isometric per rep) then do power shrugs for 5 sets of 5

Kc

**Mudge** · 01-25-2004, 04:10 PM

I do 5-6 sets of barbell shrugs, 15-20 reps
Upright rows on an angled smith 2-3 sets 12-15 reps

I seem to respond better to higher reps and volume.

JerseyDevil · 01-25-2004, 05:32 PM

Deadlifts and power cleans.

Big Smoothy · 01-26-2004, 05:51 AM

Thanks to each and everyone of you. I am going to start of some new exercises tomorrow.

Larva · 01-30-2004, 12:41 PM

Quote:

Originally posted by Mudge
Upright rows on an angled smith 2-3 sets

which one is that?

Nate · 01-30-2004, 12:58 PM

nothing fries my traps like a good heavy set of deadlifts.

**Mudge** · 01-30-2004, 05:02 PM

Its quite simply a smith with about a 15º angle to it.

Larva · 01-30-2004, 05:59 PM

thanks

01-25-2004, 04:55 AM	#1
Big Smoothy Windy City Elite Member Join Date: Jan 2004 Location: Chicago Posts: 2,639	Monster Traps Wanted: What's Best? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I'm aware of DB and smith bar Shrugs, and Upright rows. What other excersizes can I add to focus on the traps as much as possible. My genetics allow my traps to respond very favorably. Thanks.

01-25-2004, 06:28 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	hgh pulls explosive shrugs behind back shrugs deadlifts deadlifts deadlifts
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-25-2004, 08:06 AM	#4
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Yeah there are a bunch of exercises that you can do, DB shrugs are always one of my favorites. Deadlifts, of course, are another great exercise for your traps. Be sure to really flex them hard at the top of each rep of deadlights, though.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

01-25-2004, 10:36 AM	#6
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	Have you tried olympic pulls, snatch grip pulls, clean grip pulls (basically they're explosive cheating upright rows where you start with your butt out, elbows turned out, arms straight, bar at just below knee level, knees and hips bent, then explode upwards with your entire body and pull the weight up to your chin like an upright row), overhead shrugs (hold bar above your head, grip bar with a wide snatch grip, and shrug as normal), snatch grip deadlifts etc.? All of these are great for trap development. I find that traps react best to higher reps and lower weights, higher volume workouts. Peace.
	T DOT O.

01-25-2004, 01:08 PM	#7
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,966 Photos: 1	I use the smith for upright rows, never for regular shrugs.
	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

01-25-2004, 07:09 AM	#3
X Ring training to be Goku Join Date: Sep 2003 Location: New England Posts: 696	screw the smith bar use a real bar and put some heavy heavy weight on it

01-25-2004, 08:27 AM	#5
odin52 Member Elite Member Join Date: Jun 2003 Location: wa Posts: 234 Photos: 2	Mine respond great to olympic lifts like hang clings with heavy shrugs right after. Like they said though use a real bar and alot of weight.

01-25-2004, 01:23 PM	#8
Darkkmind Registered User Join Date: Aug 2003 Location: Houston Posts: 161	i do heavy dumbell shrugs.

01-25-2004, 02:29 PM	#9
FortifiedIron Registered User Join Date: Mar 2003 Location: Earth Posts: 144	Anytype of shrug with an isometric. Trying doing this: Try this 5x5 5 (5 second isometric per rep) then do power shrugs for 5 sets of 5 Kc
	Http://www.FortifiedIron.com RKM Training Solutions, LLC l Per Ferrum, as Astra-Mel Siff

01-25-2004, 04:10 PM	#10
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,966 Photos: 1	I do 5-6 sets of barbell shrugs, 15-20 reps Upright rows on an angled smith 2-3 sets 12-15 reps I seem to respond better to higher reps and volume.

01-25-2004, 05:32 PM	#11
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Deadlifts and power cleans.

01-26-2004, 05:51 AM	#12
Big Smoothy Windy City Elite Member Join Date: Jan 2004 Location: Chicago Posts: 2,639	Thanks to each and everyone of you. I am going to start of some new exercises tomorrow.

01-30-2004, 12:58 PM	#14
Nate Registered User Join Date: Jul 2003 Location: here Posts: 321	nothing fries my traps like a good heavy set of deadlifts.
	www.projectnothing.com

01-30-2004, 05:02 PM	#15
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,966 Photos: 1	Its quite simply a smith with about a 15º angle to it.

01-30-2004, 05:59 PM	#16
Larva Senior Member Elite Member Join Date: Sep 2003 Location: LI NY Posts: 646 Photos: 11	thanks

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