Need trap help

[mark mcgwire]

I'm having a hard time getting my traps to grow and need some advice. I train them once a week with 3 heavy sets of dumbells (8-10 reps). I do a slow controlled rep where I hold them at the top for a two count then down slow. I mix this up using barbells or an old bench press machine.

What exercises did you guys use to get your traps to grow. More sets, weight, etc.

 

[crankin'stein]

I say do two exercises for traps with 3-4 sets for each. Try Barbell behind your back. Or try dumbell from a kneeling position... this keeps you from cheating.....

Concentrate and GO HEAVY!

 

[johnnyboy845]

nothing works like heavy barbell shrugs with good form and full range of motion... you cant compare dumbells.. Dumbells are ok as a second set but the barbell shrug is the basic of traps I do heavy barbell shrugs, seated shrugs on a machine and I also do heavy upright rows with shouslders it works the traps and whole uper shoulders

 

[homonunculus]

Heavy Deads n' Squats. Do 'em both religiously and you won't need any direct trap work.

-Randy

 

[crankin'stein]

Heavy Deads n' Squats. Do 'em both religiously and you won't need any direct trap work.

-Randy

I can't agree with you there...... Yes those exercises can stimulate the traps, but not to the extent that shrugs can.....

But obviously deads and squats should still be done.

 

[GetnBigr]

dead's are great, but barbell shrugs have to be one of the best............ and I wouldn't bother with dumbbell shrugs too much

 

[bigbaldbulldog]

I found that doing barbell shrugs behind the back did the trick for me very nicely...superset upright rows and do 6-8 true working sets and i think that you will be happy as well...imo....good luck bro

 

[homonunculus]

I can't agree with you there...... Yes those exercises can stimulate the traps, but not to the extent that shrugs can.....

But obviously deads and squats should still be done.

That's cool, Crank. Everyone has a right to an opinion, as well as small traps... LOL!!!

Just kiddin', Bro. I see now why you chose the handle. VERY appropriate. LOL

-Randy

 

[crankin'stein]

That's cool, Crank. Everyone has a right to an opinion, as well as small traps... LOL!!!

Just kiddin', Bro. I see now why you chose the handle. VERY appropriate. LOL

-Randy

Am I missing something???? I don't get what your saying about my name????


Also.... I do deads and squats Heavy.... but I also do movements just for traps.

 

[intellect999]

DB shrugs rock as you can alter the positions anyway way ya need from front , side, back an all positions in between and also you can get a maximal stretch and contraction wioth the freedom of ROM

 

[mark mcgwire]

thanks for all of the ideas, it sounds like everyone has something that has worked for them. I'll start mixing in the barbell shrugs and then up the sets from 3-4 to 4-8 total each week. i hope this works otherwise i'm gonna have to ask santa for some traps.

 

[homonunculus]

Am I missing something???? I don't get what your saying about my name????


Also.... I do deads and squats Heavy.... but I also do movements just for traps.

Crank,

Just playing. The way you blasted up past the 100 post mark, it seems like you're on "crank." LOL (I thought you had intended that meaning in picking the handle...)

I hear you on the deads and squats. I will also do shrugs. I like to remind everyone of the basics, though. In many cases, doing the compound exercises will make the most difference, ala many good powerlifters, who have huge traps, but rarely do any "direct" trap work. Most of it is not even dynamic - the traps are loaded isometrically for the most part.

I did not mean to sound accusational at all, my man. My bad if I did.

-Randy

 

[crankin'stein]

Crank,

Just playing. The way you blasted up past the 100 post mark, it seems like you're on "crank." LOL (I thought you had intended that meaning in picking the handle...)

I hear you on the deads and squats. I will also do shrugs. I like to remind everyone of the basics, though. In many cases, doing the compound exercises will make the most difference, ala many good powerlifters, who have huge traps, but rarely do any "direct" trap work. Most of it is not even dynamic - the traps are loaded isometrically for the most part.

I did not mean to sound accusational at all, my man. My bad if I did.

-Randy

No harm done bro..... I wasn't offended... I just asked because I honestly just didn't understand what you were saying about my name..... lol

No I don't use crank.... or any other rec drugs for that matter.... just choose to stay away from them.....

The reason for my handle... is actually because myself and a couple friends call steroids "crank".... So instead of juicin.... we say we are crankin.... And that brought me the idea fro Crankin'steiN.... Your not the first person to think I meant crank as in the rec drug tho... so don't feel bad... I should have considered that when I made my name.... lol

 

[QBMuscle]

one thing ive been doing for traps the past few weeks is a hang clean, it really rips em up, but that is just for me cause my body really reacts well to compound movement exercises.

 

[Bently]

Ok, we'll see tomorrow just what MarkM has learned from this thread!

KR

 

[crankin'stein]

He learned how I came up with my name.... whats more important then that???

 

[Bently]

I'll have to give him a pop quiz on it crank! LOL

KR

 

[crankin'stein]

Yeah do that.... then ask him if he thinks his traps will grow better now that he understands my name...

 

[mark mcgwire]

hey, I can hear the both of you!!! lol!

crank = juicin'
heavy barbell = big traps

got it!

Can't wait for tommorrow's workout. KR you'd better eat, rest, eat, rest, watch Dr. Phil and then meet me for your ass whoopin'.

 

[crankin'stein]

LMAO. Sounds like he's got your number KR..... Ummmm whats this shit about Dr. Phil tho??? You need to cry??? LOL