Traps

[Phineas]

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?

Low reps, high intensity.

Something like 6-12 x 1-3. You can do the classic 5 x 5, but it's hard to maintain form and speed as reps progress -- despite how much weight is on the bar.

 

[gtbmed]

8x3 is a pretty good rep range for them. It really depends on the weight you use.

 

[stfuandliftbtch]

honestly, traps are my largest bodypart... i have people comment on them almost every day or so..

I do them after my back workout...

barbell shrugs
135X50-warm up
225X30-warm up
315X25
405X15
495X10

Make sure you go ALL the way up and hold it for a good second..also at the bottom you can let it hang for second to get a good stretch..dont jsut drop it on the way down, slow down, quick up.. On the negative imagine you that the inside of your traps are a giant spring that is compressing, and for the lift imagine the spring is Exploding up..(that is if you are into visualization while lifting)

After the barbell shrugs I might go and do a few sets of dumbell shrugs, but don't always find it necessary because of my already thick traps..

also if im looking to get some volume in, ill pyramid with the dumbells..

All for 10 reps... 40's, 50's, 60's, 70's, 80's, 90's, 100's and so on if i am at a gym that has higher dumbells and then back down..Highest ive seen was 170's.

And if i really want to fuck my shit up...

Ill go pyramid up and down, then up and down again, leading to about a 300rep set! You will not believe the pump after even 1 pyramid!

Try this and let me know how your traps felt after!

 

[pwloiacano]

I tried the hang cleans today with my back workout. I have just started them, so it was a little awkward at first. However, once I finished them, I could really feel it in my traps and upper back. Exactly where I wanted to feel it!!!
Thanks to all who recommended this exercise.

 

[Gissurjon]

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

where are they?

 

[gtbmed]

where are they?

Not sure I understand the question.

 

[Gissurjon]

Not sure I understand the question.

your traps. just bein an asshole

 

[MDR]

where are they?

Gtbmed put a good video on the previous page showing people how the exercise is performed. Just look for the post with hang cleans highlighted in blue. My bad. Thought you were asking an actual question.

 

[gtbmed]

your traps. just bein an asshole

Ha, I'm not a big dude at all. I'm 175 lbs. in my pic and not all that cut either. But I never bulk so I couldn't care less. I'm just saying my traps get a ton of fatigue after doing hang cleans.

 

[klc9100]

i had never heard of "face pulls" before reading this post yesterday. today is my shoulder day, so i decided to try them. i started with light weight, as recommended. i set the cable machine to 30lbs, to get the feel of it. on my very 1st rep, i hit myself in the mouth with the EZ bar attachment :-/ LOL. the taste of blood got me pumped-up though. i did another set with 50lbs, then another set with 70lbs and then a burn-out set with 90lbs. (which at that point, i could only do 2 reps). i really like the exercise. now, about 15 hrs. later, i can really feel it in my traps. i will be adjusting my weight/set/rep ratios and including it in my shoulder workouts from now on. thanks. . .

 

[fredlabrute]

I always had good traps but i'm not getting a good burn with bbll shruggs...I prefer a lot dbll shruggs, i let the dbll roll on each side when going down and i contract a second or two on top of the movement. The two others exercices from my trap routine are behind-the-neck bbll press and close-grip bbll rows,this bodypart is train on same day as shoulders.

 

[min0 lee]

your traps. just bein an asshole

Good job.

 

[unclem]

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.

good job phineas, 15" is good size. with no drugs. and thnmx for honesty.

 

[Phineas]

good job phineas, 15" is good size. with no drugs. and thnmx for honesty.

Although I should admit that I just started using some minor isolation work because I'm using Built's Baby Got Back program. It's only a few sets a week of bicep and tricep work, but because my body is not at all used to that anymore I've had immediate growth lately, or at least really good pumps, lol.

This is a case where isolation has actually been useful. I used my base of compounds for ages, and when I decided to use a little isolation work to augment certain muscles I've seen good results.

Though I always perform isolation at the end of a workout. Compounds get priority.

 

[unclem]

oh, yeah phineas, if your not use to doing the arms they will grow like wild, and its the pumps, well i dont have to tell u , u no.

 

[Merkaba]

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?

Well you still kinda don't get it. The tricks aren't tricks. They seem like tricks because everyone else is busy doing bullshit or less than optimal work. A deadlift is picking up heavy shit, with form. It's a basic movemnt pattern of life.

 

[tyciol]

Do you guys think that overhead pressing would work the traps, since the upper and lower traps work with the serratus anterior to upwardly rotate the scapuale?

 

[gtbmed]

Do you guys think that overhead pressing would work the traps, since the upper and lower traps work with the serratus anterior to upwardly rotate the scapuale?

Yes

Pretty much anytime you support a barbell overhead your traps are going to have to be working. You can't hold a weight directly overhead without scapular elevation.

 

[tyciol]

Even though all 3 of those muscles work, I wonder how the load is split, it always seems like the upper trap might work harder. I get how the lower trap helps with the rotation but it stills seems like the line of force is upper trap dominant...

Lower traps are a pain to target, it's hard to visualize where they are in your back and feel them since you're not sure if it's other weird back muscles like the teres major or whatever.

 

[pwloiacano]

I have just switched my back workout to include traps at the end. I must tell you that I can hit them much harder and they are always sore for about 24-48 hours after my workout. I would work them hard when I did shoulders, but never got sore like I do after doing the rowing exercises on back day which I now believe pre-fatigue my traps and allow for the shrugs that I do at the end of the workout have a much better effect. I am 44 and never thought I would see them grow. But, believe it or not they are!!!

 

[Tamaon]

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??

Trapbar shrugs
dip shrugs
hanging (from pullup bar) shrugs

 

[Merkaba]

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

No way am I doing face pulls! You guys never fucked up a piece of gym equipment before or snapped some shit?

 

[charlieDxtreme]

awesome read.