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Thread: Monster Traps
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09-09-2009, 12:12 AM #16
Hang cleans or full power cleans are great for your traps
High Rep is for pussies- SisterSteel
www.jakkedhardcore.com
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09-09-2009, 10:25 AM #17
I concur with the hang cleans. Look at the traps on most of those olympic lifters!
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09-09-2009, 11:16 AM #18
A one second hold will contracting at the top of the shrug works really well for me!!!
For your last excercise throw in a little FST-7! Do 7 sets on machine shrugs, 30 second rest in between sets, really pinch it at the top as well!! Gives a massive pump!!!
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09-09-2009, 02:06 PM #19
When I had to bring up my traps what worked best for me was to train traps first and last during my shoulder workout.I would start with 4 sets of heavy barbell shrugs and end my workout with 2 sets of seated dumbbell shrugs.I would emphasize getting a squeeze at the top for a "1-count" and a little less as the weights got heavy and control as I lowered the weight instead of just dropping each rep.Wrist straps of course is a must.
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09-13-2009, 11:14 AM #20
dumbbell shrugs
upright rows
barbell shrugs (front and back)
face pulls
incline shrugs
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09-13-2009, 04:42 PM #21
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Deads,Rack Deads,Hang Cleans,Power Cleans,High Pulls......Pick 2 exercises and do 3 sets of 5 Reps then do your regular Trap Routine.
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09-13-2009, 05:13 PM #22
I like to do my trap excercises twice a week. I do front shrugs at the beginning of shoulder day and dumbell shrugs at the beginning of bicep/tricep day. I do this because it takes me awhile to get warmed up and use heavy weights and trap exercises speed up the process.
I found that doing heavy front barbell shrugs with nice controlled reps using good form helps in conjunction with deadlifts. When doing deadlifts I try and focus on keeping my traps tense and locked with my shoulders back. The front shrugs help deadlifts and the deadlifts in turn help with shrugs...both helping traps.
Also, with dumbell shrugs I like to make sure and visualize my lower traps stretching apart when I lower the dumbell and then squeezing together as tight as I can on the upward movement. So the dumbells move in a range of motion starting at the sides/front of my thighs at the bottom and then diagonally across my thigh and hip to the rear portion of my leg. This is what helps for me. I see some people just go straight up and down with a short range of motion and I don't get the same mind muscle connection.
I know that isn't exactly new news or some secret but there aren't too many real secrets in bodybuilding except for consistency and good form that allows you to always feel the exercise. The worst thing you can do is merely imitate an exercise. Make a plan and stick too it for more than a month. Lots of people like to get all excited and burn themselves out after about that much time and figure they can never attain a certain body type."If you ever start taking things too seriously, just remember that we are talking monkeys on an organic spaceship flying through the universe." - Joe Rogan
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09-23-2009, 01:49 PM #23
the only other thing someone could suggest is to SQUEEZE on every single rep, for 1 sec or two...don't just go through the motions. I noticed my traps grew without training them, just by doing more deads..regular or rack, up to you
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09-23-2009, 04:47 PM #24
hang cleans, power cleans, deadlift, barbell or dumbell rows and do head harness work to balance it out
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09-24-2009, 10:29 PM #25
what r these hang and power cleans, i have never heard of these excersises
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09-24-2009, 10:55 PM #26
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09-24-2009, 10:57 PM #27
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09-25-2009, 12:13 PM #28
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At the end of a shoulder workout the only direct trap work I do is 4 sets of barbell shrugs going as heavy as I can for 6-10 reps, every now and again ill do 4 sets of 20 and just go for a major burn. You can vary it again by doing shrugs with dumbells, somtimes ill even do dumbell shrugs one side at a time, it feels really different if ya try it and helps to keep things interesting. Try this and I guarantee your traps will come up, no need to do loads and loads of sets!
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09-29-2009, 11:46 PM #29
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09-29-2009, 11:54 PM #30
Here's a Q&A with Jim Wendler, and in the begining of it he talks about how to build large traps/upper back
http://www.tmuscle.com/free_online_a...ks_big_weightsHigh Rep is for pussies- SisterSteel
www.jakkedhardcore.com
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