posted Thu, 12/11/2014 - 20:21
1273
Traps
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Traps have always been a weak spot. Three questions: (1) any secrets to shrugs (grip, shoulder posture etc)?; (2) any alternatives or exercises in addition to shrugs that you really like? and (3) I have always heard that dense muscle groups like abs and calves can be trained frequently - even daily - would traps fall into that category? Thanks.
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Thanks Bros. Let you know how things progress!
Shrugs with pause on the top.
Side Laterals from start point being rest point (the bottom) and topping at 35-45 degrees.
(Side Laterals/ bent over side lateral) get a kick start from the Traps then passing the 45 degree line the Delts take over. Try this FST-7 style. I get a better pump when I DONT rotate my scapula when doing this ^.
Had to stop, I have a long neck and My traps got too big, and made my Delts look non existent.
At the end its all genetics but I got the best results (and more than what I asked for) by going 7 sets 8-12 reps.
I like to drop set my traps... Leaves them nice and sore the next day. 5 sets of 15 each.
Big squeeze for 5 seconds at the top of a shrug.
Drop sets for traps work wonders.
I really like doing cleans. Works the whole body. I'd stick to doin muscle cleans with a push press/push jerk on top in the 3-6 rep range.
Yes!!!
cleans, hang cleans, power cleans......... superb for traps.