Sore traps...

[big in vegas]

I do traps a lot, but I've never really gotten sore from doing shrugs, until this past week. I did a ton of reps, but kept the weight light for the most part and really focused on squeezing and holding at the top for a minimum of 2 seconds and I'd definitely recommend doing that for a change because I could barely move my head to the left or right for 2 solid days afterwards.

I did a couple heavy sets without squeezing like this at the top just to pull on the traps a bit, but I really don't believe that caused it at all.

 

[Presser]

yeah i love doing traps, they're one of my best body parts, and i do super high reps with pretty heavy weight.

 

[BigZ]

Try doing a lot of reps going heavy like Presser said, then finish off with a large set of light weight like 135 lbs 50 reps. If you thought you were sore before, you'll be really sore after that.

 

[fstr03svtcobra]

Super insanely heavy shrugs make me lots stronger and have a thicker trap from the back and lightweight (like 45 lbs in each hand) shrugs really make the head visible from the front larger.

 

[Metal85]

I can always get them sore when I do them, though I have toned it down a lot due to head aches as a result from golf ball knots up on the trap/neck area where they meet

 

[big in vegas]

Obviously you can get a better stretch at the top with lighter wight, but do you guys think the lack of range of motion with super heavy weight plays any kind of negative factor?

 

[irish2003]

nothing makes my traps sore more than heavy rack deads and holding the last rep as long as possible

 

[Buffalo]

For me, heavy works awesome. I stopped doing front bb shrugs and now only do rear shrugs. It is awkward but you just have to remember that you are only lifting the bar over your ass and your traps will automatically contract. Wicked pump.

 

[The Dude]

yeah i love doing traps, they're one of my best body parts, and i do super high reps with pretty heavy weight.

Ya Bro, me too. 1000lbs for 1000 reps!! Lol

 

[Metal85]

I say if you can't get the full motion with them, it's too much weight for you bro. Go heavy as you can with keeping the correct range of motion, and do 3 sets or 4 sets of 10 like that, than do another trap workout with sets of 20 so you fill them, using mid weight.

 

[MMX2]

nothing makes my traps sore more than heavy rack deads and holding the last rep as long as possible

This... It is my favorite.


Sent from the iPad Air using Tapatalk

 

[big in vegas]

I love rack deads, but haven't done them in a while. The good thing about doing BB shrugs is that we have a shrug bar that is cambered out so that you don't have the bar even close to rubbing your ass or smashing your nuts. I couldn't do shrugs with a straight BB, that'd just piss me off

 

[mcgaret]

I like to break it up. Mine seem to grow better with higher reps. Sometimes I will hold the top contraction for a 5 count
and do sets of 20. Thats a burn. Somtimes DB, sometims BB. Sometimes up the dumbell rack and then back down with
no rest. That is some good pain. Always fun to do something different.

 

[big in vegas]

I like to break it up. Mine seem to grow better with higher reps. Sometimes I will hold the top contraction for a 5 count
and do sets of 20. Thats a burn. Somtimes DB, sometims BB. Sometimes up the dumbell rack and then back down with
no rest. That is some good pain. Always fun to do something different.

Yea, I love going up and back down the DB rack, I'll start with 20# and go up to 80# DB then back down, do 8 reps up, 5 down and I'm ready to cry when I get back down to around the 45# set.

I've also used the low cable machine to do shrugs before, I just held the handles straight out from my body and then pulled my shoulder blades together, that was something totally different that I had seen somewhere and decided to give it a try. It was a nice way to mix it up

 

[mcgaret]

I've also used the low cable machine to do shrugs before, I just held the handles straight out from my body and then pulled my shoulder blades together, that was something totally different that I had seen somewhere and decided to give it a try. It was a nice way to mix it up[/QUOTE]

I thought I invented those. lol Forgot about those. Something totally different, with different angle. I hold them about a
45 degree and squeeze up. Think I will throw those in tomorow.

 

[big in vegas]

I've also used the low cable machine to do shrugs before, I just held the handles straight out from my body and then pulled my shoulder blades together, that was something totally different that I had seen somewhere and decided to give it a try. It was a nice way to mix it up

I thought I invented those. lol Forgot about those. Something totally different, with different angle. I hold them about a
45 degree and squeeze up. Think I will throw those in tomorow.[/QUOTE]

Haha, I love doing those, people look at me like I'm retarded and have no clue what I'm doing. Little do they know.

 

[Millennial Monster]

Dumbell deads and bentover barbell rows on the rack got me the other day. Compliments of Mr. Jay Cutler.

<iframe width="560" height="315" src="//www.youtube.com/embed/m3N5W58ZJtU" frameborder="0" allowfullscreen></iframe>