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Thread: Monster Traps

  1. #31
    GYM RAT Yolo's Avatar
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    You could also try shrugs from an overhead position (perform a full-lockout military press and then start shrugging). Naturally you won't go as heavy as on, say, standard barbell shrugs, but it might help you.

    Here's a brief article:
    http://www.tmuscle.com/free_online_a...overhead_shrug

    Good luck!

  2. #32
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    Quote Originally Posted by JOkun View Post
    My traps always grew best when I would do heavy weight but hold the contraction for a second or two. Some people just shrug the weight without attempting to have their traps hold the weight up.
    agree'd a good pause at the top of a shurg feels good.. farmers walk tear my traps up too

  3. #33
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    My traps are always sore after I do heavy rack deadlifts.

  4. #34
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    Make sure you seperate back and shoulder day but at least 2 days. Try this for one month and then cycle back to your normal trap routine.

    1.) On back day, do your entire back workout then traps(4X12). Now load up the weight b/c reps of 12 here aren't like reps of 12 on the bench. HEAVY weight yet HIGH reps. You want this to burn, slow controlled reps- squeeze it. Not that bouncy BS most guys do. Put both hands in the middle of the bar and have your hands touch so both of your first knuckles touch. The close grip pulls on the posterior traps, keeping your body upright forces the middle of the top portion to stress and shruging straight up will work the entire trap. Hold at the top for 1 sec.

    2.) On shoulder day do an entire shoulder workout and then traps. Reason being- fatigue all three delt heads that way when you do traps the shoulders are so fatigued that the traps take the brunt of the work. Get your dumbell and put them next to your barbell of choice.
    Shoulder day trap routine- 3 total giant sets of 15 reps. Rest between each giant set. Again HEAVY weight.

    each giant set=
    Dumbell Shrug- 5 reps
    Front Barbell Shrugs- 5 Reps
    Back Barbell Shrugs-5 Reps

  5. #35
    RX MEMBER Sledge's Avatar
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    Switch back to only training them once a week.

    And remember you cant grow muscles out of proportion to the rest of you body, or at least those directly related musculature. If you could gyms would be full if people with HUGE biceps and no tris or shoulders.

  6. #36
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    try a wght on shrugs you can handle for 10-12 reps without going to failure.after your 12th rep you restart at one but on the contraction portion you hold as tight as you can for a 3 count.then slowly lower to start.do 30 reps.i promise you by around 17-20reps your traps will hate you.most important part is the squeeze at the top.i see guys pile on so many plates and do half ass movements but i'll toss on 225 when i feel like hitting them hard and bang out 1-2sets like this and by the time i'm done my traps look like potatoes sticking out the side of my neck.just a suggestion.sounds crazy but it hits them and hits them hard.

  7. #37
    RX MEMBER athleticvanessa's Avatar
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    Do you allow proper rest? I hate my traps! My buddies make fun of me cause I never train them directly. But pull and deadlifts definitely make them plump so I have to remember ti relax and supress them as I pull. I think the size of mine were associated to bad posture as a kid and constantly being tense and keeping my shoulders and traps in the stiff neck position! I know I was a weird kid!
    But on the real ...
    Have you considered myofacial therapy? Look it up! It actually is great for helping elliviated scar tissue stress and under development of muscles. A friend of mine did it for their glutes for six months! Looks waaaay better too!
    The method strips the muscle fascia and allows the muscle fibers to move and grow freely. It feels about ten times more painful than a deep tissue massage, but I think its relieving once the session is complete!

  8. #38
    GYM RAT georgeman22's Avatar
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    Me too wants monster traps but i can't..

  9. #39
    RX MEMBER Bramlok's Avatar
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    My traps lacked until I added deadlifts into my regular routine. That and heavy heavy barbell shrugs helped bring them up. And lots of them. If you're traps aren't sore after heavy deads and shrugs, you aren't going heavy enough or aren't doing enough.

  10. #40
    Gym Mechanic seanmech's Avatar
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  11. #41
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    Upright rows, upright rows, upright rows.

    I'll do them before chin ups on my chest/shoulder days. I'll do some sledgehammer swings after and superset with push ups.

  12. #42
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    Heavy barbell shrugs with the bar behind the body , much better angle and gains.

  13. #43
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    Heavy deadlifts build tremendous traps.
    ** Power up Your muscles up with www.M4B.is **
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  14. #44
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    I struggle with this as well. I've recently started doing them twice a week. I finish off back day with heavy standing shruggs on the shrug "machine" for about 6-7 sets pyramidding up in weight with a hard squeeze at the top of every rep. And I recently started doing them incline with dumbbells as well. And then again on arm day I do them but I just do them on the shrug "machine" and I do them seated and quite a bit lighter and high reps. So far I haven't seen much change, but I hope to.

  15. #45
    OLYMPIAN M4BTEAM's Avatar
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    Quote Originally Posted by nags View Post
    I struggle with this as well. I've recently started doing them twice a week. I finish off back day with heavy standing shruggs on the shrug "machine" for about 6-7 sets pyramidding up in weight with a hard squeeze at the top of every rep. And I recently started doing them incline with dumbbells as well. And then again on arm day I do them but I just do them on the shrug "machine" and I do them seated and quite a bit lighter and high reps. So far I haven't seen much change, but I hope to.
    It sounds like you perform a lot of shrugs and see very little progress. Try doing heavy deadlifting no more than 5 or 6 reps and really push yourself. Your traps will grow in conjunction with your entire posterior chain. I've yet to see a great deadlifter with weak traps.
    Last edited by M4BTEAM; 01-03-2013 at 12:27 AM.
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