Traps

[pwloiacano]

Looking for some feedback on training traps.

I currently do them after I finish about 10-12 sets of shoulders.

3 sets of barbell shrugs (10-15 reps per set)
3 sets of barbell shrugs with bb behind me (10-15 reps per set)
sometimes add a couple of sets of db's.

Are there any other types of exercises that hit traps better??

Is it better to train them with back vs shoulders??

 

[unclem]

e-z curl bar upright rows hit the traps very good but dont start off with alot of weight as its tough on your shoulders, just bring weight up to ur chin with the bar close to your body. if i didnt explain well you tube upright rows and just use a e-z curl bar instead it takes alot of the stress of the shoulders and wrists, elbows. thats all i used to do was bb shrugs now my traps are lagging until i added upright rows. if anyone else think of more i anmd i am sure the op is waiting for good , proven exercises.

 

[HeavyBomber]

I train them directly with back.

db or bb Bent over Rows
Cleans
db or bb Shrugs

...and of course deadlifts.

 

[gtbmed]

Deadlift heavy
Hang cleans or hang power cleans
Farmer's walks
Bent over DB rows

Those are the things I do for them

 

[Marat]

Deadlift heavy
Hang cleans or hang power cleans
Farmer's walks
Bent over DB rows

Those are the things I do for them

I very much agree with all of those movements. There aren't many guys who have big cleans and deadlifts but small traps.

 

[unclem]

Deadlift heavy
Hang cleans or hang power cleans
Farmer's walks
Bent over DB rows

Those are the things I do for them

i like the db rows, but, how do u do them? will it be on u tube and the hang cleans, also on u tube for a show on how to do?

 

[gtbmed]

hang clean: Hang Clean
bent over rows: Dumbbell Bent-over Row

There are a lot of other good vids on hang cleans. Bent over rows are easy to do.

 

[unclem]

yeah ive done the bent db row. ok. damn the hang clean looks like it will train the whole back if done right. thanks bro. i love this shit new techneques.

 

[gtbmed]

Yeah, hang cleans are awesome for the traps especially. That's what I get from them the most.

 

[ectomorph141]

I train them directly with back.

db or bb Bent over Rows
Cleans
db or bb Shrugs

...and of course deadlifts.

I also train mine with back / bicep day. I just superset dumbell or barbell shrugs or farmer walks with biceps or back. If I dont superset them on back / bicep day then I superset them on other days. Just depends on how I feel. Traps can take one heck of a beating.

 

[MDR]

Deadlifting=traps. I like cleans and Bent d-bell rows, too. Never got much from upright rows. Kinda hard on my shoulders.

 

[07bobber]

T-bar rows

 

[cshea2]

Deads and cleans will def give the best results. I also like face pulls. I like to attach the rope high and lean back a little bit.

 

[Flathead]

"Heavy" Deads & DB Rows would be my top two choices. Hell their aint a muscle in the body I wouldn't reccomend doing heavy deads for. LOL

 

[Phineas]

Rack Pulls.

Basically a partial deadlift, where you rack the barbell on the safety bars at about knee height or slightly below (depending on your goals).

This partial ROM reduces the hip element of the deadlift in favour a bit more of back/trap effort. It's still trains the whole posterior chain, but in the context of bodybuilding these are useful for back and traps. Note that you'll pull a fair bit more than on your deadlifts, due to the shorter distance traveled, and higher angle of the back at the start of the movement (closer centre of gravity = more potential output).

I'll second cleans, rows, conventional deads, farmers walks, etc. Basically, any exercise where you're holding heavy weight will hit your traps hard.

Also, as a minor sidenote, your traps will get a little extra stimulation as a stabalizer in pushing movements like bench and military press.

If, after all these compound/heavy hold exercises, your traps still aren't responding as much as you'd like, then incorporate some isolation.

 

[gtbmed]

Deads and cleans will def give the best results. I also like face pulls. I like to attach the rope high and lean back a little bit.

Yeah, face pulls are great. I seem to get a lot of delt stimulation from them.

 

[unclem]

Rack Pulls.

Basically a partial deadlift, where you rack the barbell on the safety bars at about knee height or slightly below (depending on your goals).

This partial ROM reduces the hip element of the deadlift in favour a bit more of back/trap effort. It's still trains the whole posterior chain, but in the context of bodybuilding these are useful for back and traps. Note that you'll pull a fair bit more than on your deadlifts, due to the shorter distance traveled, and higher angle of the back at the start of the movement (closer centre of gravity = more potential output).

I'll second cleans, rows, conventional deads, farmers walks, etc. Basically, any exercise where you're holding heavy weight will hit your traps hard.

Also, as a minor sidenote, your traps will get a little extra stimulation as a stabalizer in pushing movements like bench and military press.

If, after all these compound/heavy hold exercises, your traps still aren't responding as much as you'd like, then incorporate some isolation.

so phineas, if i do rack deads ill pull with my traps the weight off the bar? as from knee height? i dont want to fuck myself up as to why iam asking and ill start with 135 lbs i got one gtg one from gtbmed, is that about right? let me no bro?

 

[Phineas]

so phineas, if i do rack deads ill pull with my traps the weight off the bar? as from knee height? i dont want to fuck myself up as to why iam asking and ill start with 135 lbs i got one gtg one from gtbmed, is that about right? let me no bro?

No, you perform the movement as the top portion of the deadlift. So, you'll be bent at the hips (knee joint compound), and use your hamstrings and glutes (like in a deadlift or clean) to initiate the pull. There's no shrugging in the lift at all. The traps just get hit hard the same way as in a regular deadlift, but even more because you'll be using more weight than on a deadlift.

It's still technically a hip-dominant movement, and really is a deadlift variation. However, by eliminating the bottom phase of the deadlift concentric -- at which point the hams/glutes are fully contracted and work the hardest -- you shift the emphasis of the lift from the hips more to the back.

 

[Merkaba]

heavy deads and heavier rack pulls. Keep the shoulders up and don't let the weight just pull your shoulders down.

 

[pwloiacano]

Thanks to all for your feedback. My question on this is that I see a lot of receommendations for farmer walks, hang cleans, heavy deadlifts, etc. Arent those more for exercise programs that emphasize power lifting??

Also to Phineas: what isolation exercises do you do for traps??

 

[unclem]

No, you perform the movement as the top portion of the deadlift. So, you'll be bent at the hips (knee joint compound), and use your hamstrings and glutes (like in a deadlift or clean) to initiate the pull. There's no shrugging in the lift at all. The traps just get hit hard the same way as in a regular deadlift, but even more because you'll be using more weight than on a deadlift.

It's still technically a hip-dominant movement, and really is a deadlift variation. However, by eliminating the bottom phase of the deadlift concentric -- at which point the hams/glutes are fully contracted and work the hardest -- you shift the emphasis of the lift from the hips more to the back.

thnx phineas!

 

[Phineas]

Thanks to all for your feedback. My question on this is that I see a lot of receommendations for farmer walks, hang cleans, heavy deadlifts, etc. Arent those more for exercise programs that emphasize power lifting??

Also to Phineas: what isolation exercises do you do for traps??

Yes, they're common powerlifting exercises, but bodybuilding, too. The thing is all of them work the traps harder than any isolation will. Also, isolations like shrugs work only the upper trap fibres, neglecting the mid and lower fibres, which make up the majority of the whole muscle group. The compounds listed above will train the entire muscle group, giving your traps developement not only viewed from the front (upper traps) but side and back (the entire muscle group).

 

[unclem]

i used to laugh at you guys because i thought the exercises where fucking not good for bbing but hey again i learned from of u powerlifters and hey thnx brothers for going outta of your way to help me and the op. i got 2 exercises for my traps that iam going to work on plus another one is my fucking fat ass cant do not 1 pullup now at 290 lbs guys should i still do negatives? but i still think u have to in bbing u have to train the arms real good. but u guys got alot of tricks ill rely on more and more when i hit a sticker point. but is doing neg for pullups at 290 going to help anything much as i think ill be 305 by the middle of november bro. i can really use a ton on bent rows like 315 for reps, and the stack and 45lb plates to the pulldown, so, obovously iam not strong in one of the back muscles that deal with the pullups. anyone no?

 

[Phineas]

i used to laugh at you guys because i thought the exercises where fucking not good for bbing but hey again i learned from of u powerlifters and hey thnx brothers for going outta of your way to help me and the op. i got 2 exercises for my traps that iam going to work on plus another one is my fucking fat ass cant do not 1 pullup now at 290 lbs guys should i still do negatives? but i still think u have to in bbing u have to train the arms real good. but u guys got alot of tricks ill rely on more and more when i hit a sticker point. but is doing neg for pullups at 290 going to help anything much as i think ill be 305 by the middle of november bro. i can really use a ton on bent rows like 315 for reps, and the stack and 45lb plates to the pulldown, so, obovously iam not strong in one of the back muscles that deal with the pullups. anyone no?

I'm not exactly a powerlifting. Nor am I really a bodybuilder. I'm somewhere in the middle. I'm after both, and both can achieved together.

I use isolation sometimes, but only when I want to further develop a muscle group. Compounds really do work better for building muscle. It's no lie. Arm curls and whatnot are useful if those muscles are developing behind all others. I've been training purely compound for a year and my body has developed exactly like a bodybuilder. I just want more mass still. I squat and deadlift a lot, but I also do rows and pullups, etc. So, while my legs and back are huge, my arms are proportionately large too, as are my chest and delts.

 

[gtbmed]

A lot of these exercises are used by powerlifters.

And powerlifters are known to have huge backs...

 

[unclem]

I'm not exactly a powerlifting. Nor am I really a bodybuilder. I'm somewhere in the middle. I'm after both, and both can achieved together.

I use isolation sometimes, but only when I want to further develop a muscle group. Compounds really do work better for building muscle. It's no lie. Arm curls and whatnot are useful if those muscles are developing behind all others. I've been training purely compound for a year and my body has developed exactly like a bodybuilder. I just want more mass still. I squat and deadlift a lot, but I also do rows and pullups, etc. So, while my legs and back are huge, my arms are proportionately large too, as are my chest and delts.

wat is the size of your arm? ill take your word ok, i dont need pictures as i no people dont like doing that so wat is your arm size cold?

 

[Phineas]

wat is the size of your arm? ill take your word ok, i dont need pictures as i no people dont like doing that so wat is your arm size cold?

I got 15 inches. That's 2 years training, no drugs, no isolation for year 2, lots of cardio, and very clean bulking. I think that's pretty good for no arm curling or tricep extensions.

 

[MDR]

Yes, they're common powerlifting exercises, but bodybuilding, too. The thing is all of them work the traps harder than any isolation will. Also, isolations like shrugs work only the upper trap fibres, neglecting the mid and lower fibres, which make up the majority of the whole muscle group. The compounds listed above will train the entire muscle group, giving your traps developement not only viewed from the front (upper traps) but side and back (the entire muscle group).

Great answer. Basic foundational compound exercises build your body in a balanced, functional manner. Too many new lifters are concerned with individual muscles, when the focus should be to build a strong body overall. Most bodybuilders begin by working on overall strength and power, and worry about refinement when they have some muscle to refine. Best way to gain size and power is through basic movements done with proper form and heavy weight.

 

[Phineas]

Great answer. Basic foundational compound exercises build your body in a balanced, functional manner. Too many new lifters are concerned with individual muscles, when the focus should be to build a strong body overall. Most bodybuilders begin by working on overall strength and power, and worry about refinement when they have some muscle to refine. Best way to gain size and power is through basic movements done with proper form and heavy weight.

Exactly.

There's nothing wrong with isolation. It's just that everyone assumes you have to do curls and whatnot to develop the smaller muscles, when that's not at all true. You'll develop awesome mass with compounds, so long as you eat sufficient calories/macros. Use isolation down the road to "sculpt", in the sense that you're singling out certain muscle groups to make them a little bigger because you feel they're lagging. You won't change their shape; you won't change the "definition" (as we all know that comes with low BF); and you won't produce more striations. All isolation really does it add mass to one particular muscle group, so it has the exact same effect as compounds in terms of adding muscle -- only on a significantly smaller scale.

So many people think heavy compounds build flat mass, and isolatios "chizzle" muscles to make them look differently. No -- both build muscle, and the muscles will look the way they look based on genetics and how much fat you have. Compounds just make the process faster and more productive, and also do you the favour of developing the muscles -- not to mention functionality -- in natural proportions. The only downside is compound lifting takes a hell of a lot more effort and mass in the testicles region. It's a lot easier to rape your biceps and triceps with cable attachments for an hour than it does to squat heavy in a rack for 15 minutes.

If you happen to want extra big biceps, or extra big pecs, or extra big quads, then by all means throw in some sets at the end of your workouts for curls, flies, and leg extensions. No problem with that. Just don't think you need those all the time right off the bat.

Think about it: when you bent-over row 200 lbs are your lats doing all that work? No...if that were the case you'd be straight-arm pulldowning 200 lbs. All those smaller muscles help, and that's a hell of a lot more strain on them than 30 lb curls.

And, don't even get me started on growth hormone secretion.

 

[pwloiacano]

A question on hang cleans because I have never done them before. I plan to try them in my back workout this week. I plan to get started at a low weight in order to get the proper form down. How many sets would you receommend and how many repetitions per set would be a normal guideline?