Traps

[thelawnmower]

Whats up guys I have just a quick question. In relation to your bench press, how much weight do you use when doing traps exercises, such as shrugs. I'v been having problems finding a good middle ground for my traps. Anyway, thanks in advance.

Graham

 

[Seanp156]

I can shrug a good 50 or so more lbs than I can bench for reps of 6-8, but it really depends on the person.

 

[CowPimp]

I can shrug an assload more than I can bench press. It's been a long time since I've done BB shrugs, but I can DB shrugs 120s for high ass reps. There really doesn't have to be any relationship between the two...

 

[Mudge]

Ditto, I was benching 425x1 and shrugging 600x12 at my peak. I prefer 15-25 reps for shrugs and I still use more than I use on bench.

 

[IJ300]

Ditto, I was benching 425x1 and shrugging 600x12 at my peak. I prefer 15-25 reps for shrugs and I still use more than I use on bench.

Is there a certain reson why you do shrugs for high reps?

 

[Squaggleboggin]

Is there a certain reson why you do shrugs for high reps?

Well if you consider that he used 600 lbs for 12 reps, the sheer weight of using lower reps may be too much to handle even with straps and a good deadlift number (as in the back will give out). Other than that, most people probably experience better results by hitting them with more volume - similar to how most people are more successful when using high volume with the calves.

 

[IJ300]

Well if you consider that he used 600 lbs for 12 reps, the sheer weight of using lower reps may be too much to handle even with straps and a good deadlift number (as in the back will give out). Other than that, most people probably experience better results by hitting them with more volume - similar to how most people are more successful when using high volume with the calves.

 

[thelawnmower]

Ahhh thank you very much ya'll, that helps alot.

Graham

 

[Randy]

Just don't drop those 120's on your foot Cow.... (moo~ )

I can shrug an assload more than I can bench press. It's been a long time since I've done BB shrugs, but I can DB shrugs 120s for high ass reps. There really doesn't have to be any relationship between the two...

 

[soxmuscle]

I prefer high reps on shrugs aswell. When I am going to failure, I tend to give out on rep 8-12, but will fight my way to 20-25 before dropping it altogether.

Seems to be how i've gotten the best results, but thats just me as people are indicating.

 

[dontsurfonmytur]

I prefer DB over BB, i can feeel it more and i can bring it up higher. ALSO more poundage.

 

[Mudge]

Is there a certain reson why you do shrugs for high reps?

It just feels more natural, and its easier on my body. I can't really go low rep on shrugs without hurting myself at some point even if I try to avoid shoulder drop.

I'm fragile.

 

[Nate K]

I agree......Traps are one of my best traits and I NEVER get reps below 12. Its just feels natural as Mudge said.

 

[dontsurfonmytur]

u guys usually work out ur traps with ur back or shoulder??
I kno my traps get HIT HARD with deadlift (on back day)
But they get hit too wit shoulders again. My traps are sore as fuck after back day.

 

[Squaggleboggin]

u guys usually work out ur traps with ur back or shoulder??
I kno my traps get HIT HARD with deadlift (on back day)
But they get hit too wit shoulders again. My traps are sore as fuck after back day.

This is something I'm surprised I didn't bring up. I've always thought of my traps as being quite good, really, and I never do any isolation work. I give pretty much all the credit to deadlifts and farmers walks. Obviously if you're really striving for growth, you may find it more beneficial to hit them directly, but I thought I'd share.

 

[Mudge]

Its a back muscle as far as I'm concerned, it shouldn't get hit much on delt training unless you call upright rows a delt movement. Plus I dont believe that delt volume should be that high to begin with.

 

[AKIRA]

Its a back muscle as far as I'm concerned, it shouldn't get hit much on delt training unless you call upright rows a delt movement. Plus I dont believe that delt volume should be that high to begin with.

I cant see how it couldnt be a back muscle. But I try to do them on both back and shoulder days.

However, i guess I am alone here with shrug + volume. I do high intensity/low reps. Full Range of motion with BBs, Smith Machine or DBs. I tried doing high reps before, but the burn would be only last a few minutes, then Id do them again, and repeat. I throw them in though for variety cuz, well, you have to.

 

[Vieope]

I thought this thread was about women.

 

[Mudge]

I was up to 5 sets of shrugs at one point, I dont think I went over that - and thats a bit on the high side. Deadlifts should already hit them if you do them, Dorian style rows will hit them as a support muscle, and shrugs really only hit the upper trap (for the most part) unlike a deadlift.

 

[KentDog]

Damn, am I the only guy who shrugs less than they bench? I close my back workouts with barbell shrugs on the smith machine with a plate and two or three 10 pounders on each side (130-150 not including the bar, whether that is additional or less weight since it may be considered assisted). I typically freeweight flat barbell bench 1x8@185, 1x6@205, and final set 1x3 or 1x4 @215 pounds.

 

[fletcher6490]

The problem with shrugs is that most people could do more weight than they think. What's holding them back is grip strength. I typically do 3 sets of bb shrugs of 225 lbs for around 20 - 25 reps. I know I could do more weight, I just can't hang on to 300+ lbs for very long cause my grip sucks.

 

[IRON MAN]

Damn, am I the only guy who shrugs less than they bench? I close my back workouts with barbell shrugs on the smith machine with a plate and two or three 10 pounders on each side (130-150 not including the bar, whether that is additional or less weight since it may be considered assisted). I typically freeweight flat barbell bench 1x8@185, 1x6@205, and final set 1x3 or 1x4 @215 pounds.

I get my best results with less weight and a full range of motion. When benching I use a higher weight load.

 

[Mudge]

Damn, am I the only guy who shrugs less than they bench?

Are you using a double overhand grip? I dont, unless I'm using straps.

 

[KentDog]

I get my best results with less weight and a full range of motion. When benching I use a higher weight load.

I may be the same way.

Are you using a double overhand grip? I dont, unless I'm using straps.

Yes, does everyone else use double underhand? Or one over, one under?

 

[Mudge]

When I didn't use straps I was over/under. Double overhand deadlifts are one way to train grip, which tells you that its very grip oriented.

 

[PWGriffin]

This is something I'm surprised I didn't bring up. I've always thought of my traps as being quite good, really, and I never do any isolation work. I give pretty much all the credit to deadlifts and farmers walks. Obviously if you're really striving for growth, you may find it more beneficial to hit them directly, but I thought I'd share.

Again I ask.....WTF is a farmer's walk???

And don't make me PM you lol...

 

[FishOrCutBait]

I do double overhand, no straps

 

[Mudge]

Again I ask.....WTF is a farmer's walk???

Grab heavy ass dumbells with hands. Walk while holding onto forementioned heavy ass dumbells.

Instead of a hay bail, you have dumbells.

 

[KelJu]

Grab heavy ass dumbells with hands. Walk while holding onto forementioned heavy ass dumbells.

Instead of a hay bail, you have dumbells.

OMG I am so stupid. That is a great idea, I should have thought of that. I have never heard of a farmers walk, and I have gone to the trouble of building my own forearm machine at my apartment.

My grip strength isn't what it should be, hell my grip was better when I was 15 than it is now. Growing up in the south cutting firewood all summer and bailing hay will do that for you. I hated it at the time but I sure wish I had my grip strength from back then. I am going to go buy the heaviest set of dumbells that Academy Sports carries and start doing these farmers walks everyday.

 

[Squaggleboggin]

OMG I am so stupid. That is a great idea, I should have thought of that. I have never heard of a farmers walk, and I have gone to the trouble of building my own forearm machine at my apartment.

My grip strength isn't what it should be, hell my grip was better when I was 15 than it is now. Growing up in the south cutting firewood all summer and bailing hay will do that for you. I hated it at the time but I sure wish I had my grip strength from back then. I am going to go buy the heaviest set of dumbells that Academy Sports carries and start doing these farmers walks everyday.

Quite honestly, I'd buy adjustable DBs so you can keep increasing the weight. That's what I do and I've worked my way up to 105s. You can also try one hand farmers walks for a hell of a lot of core work.