+ 9 Having Trouble bringing out your Traps ?Here is some helpful knowledge an exercises to help you out
I know tons of guys that the one muscle they just can't get to grow and it's there Traps . A lot of time it's improper exercise , bad form , and lack of full rang of motion . You know these guys you see them in the gym loading up the bar with all this weight only to see them barely shrug but who cares right as long as it look like your strong and to impress the crowd right ? WRONG . Not only are you risking injuring yourself but your not doing nothing for the growth of your Traps .
You want to get your Traps looking like growths on the side of your neck
1 full rang of motion pick a weight that you can shrug to the point you almost if not are touching your ears with your Chin tucked in your chest you want to kill your traps so do as many reps as possible go till failure . You want to feel them burn at the end of your sets
2 your form . Make sure your elbows are locked with a slight bend and keep that position the hole movement . Let your traps do the work not your arms . If you see yourself using your arms for help or your not doing a full rang o motion then the weight is too Heavy .now that we got that out of the way here is a killer exercise that will definitely grow your trap
Every gym has a dumbbell rack if not you can line the dumbbells up on the floor in front of you . The the 5 dumbbells you will be using is 70s ,65,60,55,50 . Believe me it will take you a couple weeks to do the hole row .
Now with the knowledge of how to do a proper shrug you start with the 70 . Now this is key you DO NOT STOP NO BREAKS you keep going till your last set with the 55lb dumbbells .
Your going to shrug the 70s 13 times all in proper form full rang of motion as soon as you hit the 13th rep rack them am grab the 65s each weight 13 reps start with 70s and you go right down the line to the 55s . If you can't do 13 reps by the time you get to the 60s then you just do as many as you can DONT STOP TILL YOU HIT THE 55s . After a couples weeks you will be able to do the hole rack of full 13 reps . Your traps will look like tumors on your neck lol
This is just one of many exercises I know for traps . If you would like to know more PM me or if you have any questions . And please let me know how you make out with progress
THANKS FELLAS ! Hope this helps you grow bigger and badder Traps !
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Great post!! Incline superman raises looks like it would be a well rounded delt workout as opposed to trap +2
Thanks SupperMax much appreciated ! Yes you are right superman raises would hit your delt more superman shrugs as I call them more your trap but again we mite be talking about two different movements .
You use a smith machine for what I call a superman shrug . Stand in front of the bar just like if you were getting ready to do a reverse shrug but when you grab the bar at shoulder length you step back with your feet under The bar now you are at a 45 Degree forward angel .thus the term I use "SupperMan shrug "now you shrug as you would a regular standing shrug but you will feel it hit your rear trap . You would not do this with heavy weight .light weight high reps . This is the best way I can describe it without showing you lol hope that helps know better .
Hi POWERPUMP,
I already do double drops for my traps, but I was starting out with 115's then to 80's or 90's then drop to aroung 70's or 60's. All sets were for about 8-10 reps depending on the day, thats around 24-30 total reps for each set depending on the day. I do traps twice a week. Total drop sets is 4. The gym I'm at is starting to suck. Use to be Golds Gym.They took out all the heavy dumbells and lots of other equipment. The heaviest dumbell is now at 100. I'm looking into other gyms. I now have to use a bar to start, then go over to the dumbells and hit the 100's for about 10 reps, then drop 'em to about 65 or70 pds to squeeze out the rest. All drops are the same around 8-10 reps before dropping tro lower weight except with the bar were I pull off around 6-8 reps. I only do double drops. How would I do the drops for a 5 drop set? Bar then 100, 95,90,85's? With the bar I load 2-45 pounders, and 1-25 pounder on each side for a total of around 300 with the bar included .....
Thanx!
workoutman
Hey Brotha ! I understand your dilemma . Does the gym have pre loaded barbells ? I know most gyms do in that case you can line those up and do your drop set with those my gym has them and they go from 10lb too 140 . Doing drop sets for your traps with a barbell is difficult as you know your taking to much of a break in bettween seats to change weight . If I were you I would just use the dumbbells that are available to you till you find another gym . Just up your reps . I'm not there to see how your form is and I'm not saying your doing them wrong by no means but are you getting full rang of motion using that much weight ? If so more power too you . I don't go heavy with my traps I feel you get better results with lighter weight . But if what your doing is working for you that's awesome . It sucks your gym would drop the weight like that its almost like there trying to get rid of the muscle heads .id get out I'd there quick .good luck with finding another gym .hopfuly I answered your question if not let me know so I can further assist you . Thanks Brotha
Hey Bro!
Yeah the gym has pre-loaded bars but they're way to light for me. I've been hittin that gym for 4 years now. Seen alot of changes, not to many in favor of us bigger guys, lol. But i guess it is what it is. my form is really good, like you said slight bend at the elbows and I lower the weight just stopping short of the farthest hang point to keep the stress up on the muscle(s). I see people all the time that have poor form, it's a great way to get hurt isn't it? Some just look like straight up bozo's lol, like the guy who's almost horizontal to the floor trying to do lat pulldowns that are 80 pds overloaded. Sometimes I laugh, sometimes I have to look in disbelief! It makes me want to lend a suggestion or two sometimes, but 9 out of 10 times they won't listen anyways and they'de just talk shit under their breath as you walk away. Once in a while my form isn't the best, but thats only when i'm on my last 1 or 2 reps, such as the famous back arch doing bench. We all know that one don't we? Ha Ha
It's great to hear when somone has great form when working out like you said you see a lot of guys in the gym just have no idea what there doing an the risk of injury they can couse themselfs . I just keep to myself in the gym . It's good to want to help someone out but like you said they won't take it like that as long as you know what your doing who cares what everyone els does . Yes there is always a point where you cheat when your repping out heavy weight tht true just be cations .
RustyhookerRunning the rack! Excellent way to grow and good post too!
Thanks Rusty !
good post
Thanks Brotha
mymymymyThe Traps are behind you so use a barbell and do shrugs with it behind you. You will see the difference.
There are many ways to hit the back of the Trap if done right . Rear barbell shrugs are one and incline rear barbell shrugs . They work great . Also incline superman raises
Thanks Brotha Man
Good post bro
mustafa5903Very good read bro.
Thanks Brotha