The TRAPS thread.

[semtex]

I'm dedicating a thread to the traps because of the vital role they play in lookin big n strawng.

It's the line between looking like a beast and looking like a casual gym goer.




They demand respect


Pretty much impossible for a chick to see you as a "little brother" due to the imposing presence they give you.

I could go on...but let's talk about how to build them!!!

First, what do you guys think the best rep range is? I've heard lots of different things (lighter high reps vs low heavy).

Deadlifts, dumbbell swings, high pulls, upright rows, and shrugs are da bast. I particularly do upright rows because daaayyum they really get in them traps and even the neck, and also the delts

your traps will almost always be sore after olympic-ish movements like dumbbell swings (modified to start like a snatch but don't go overhead) and high pulls.

oh man.


Let's be trapgawds brehs

 

[krackdagawd]

Co sign

Trap work?

 

[semtex]

oh and CLEAN AND PRESS

 

[ThiefyPoo]

#naturaltrapsquad


Keep working hard young bloods

 

[The ADD]

In for dem dere learnings

 

[semtex]

what do you do for your traps now?
@The ADD

 

[The ADD]

what do you do for your traps now?
@The ADD

I really just started adding those to my routine since my strength base is building. Right now deads and shrugs, it looks like upright rows are about to be next.

 

[semtex]

I really just started adding those to my routine since my strength base is building. Right now deads and shrugs, it looks like upright rows are about to be next.

take it slow with the upright rows, it bothers some ppl's shoulders

 

[Majestyx]

take it slow with the upright rows, it bothers some ppl's shoulders

also if u come up too high on them they can fukk up your elbow

 

[Oye]

I used to do really heavy shrugs but they never seemed to work. Now I do 5 sets 20 reps behind my back of 225 and 5x20 front shrugs. Will also use 100# dbs and rep till failure to finish off. Then they also get hit on days I do power cleans. I've had more success with high volume than I did with 405-495#.

 

[You Win Perfect]

power cleans are the most effective. if your traps aren't burning after a good power clean session, you weren't doing them right.

if you don't want to do all that you can just do a regular shrug at the top of the deadlift.

 

[TMillzy]

Subs

 

[LastKING_BLU]

i miss my cleans

 

[The ADD]

power cleans are the most effective. if your traps aren't burning after a good power clean session, you weren't doing them right.

if you don't want to do all that you can just do a regular shrug at the top of the deadlift.

Good set/rep count for a beginner?

 

[patscorpio]

My right trap is a problem area because of a pinched nerve injury I suffered years ago. I mean I shrug well over 500 lbs and have no muscle weakness but can't get it to look symmetric like my left trap. But I am giving myself this year to see if I can change that else next year its off to the doctors