Trap blasting

[Manny1983]

Re: Trap blasting

Heavy upright rows front and behind the back. Nice holds at the top. Twice a week will blast them hard and booooom

Behind the back upright rows??? I'm assuming you mean shrugs

[Bruiser]

Re: Trap blasting

Deadlifts or Rack Pulls with a snatch grip always kills my traps. Deadlifts in general though will build overall trap growth better than any other exercise IMO.

Deadlifts is right man! I don't train traps directly and from heavy DL my traps are thick as fuck!

[Vicious 13]

Do u guys do stiff legged dead lifts or conventional

[Bruiser]

Re: Trap blasting

Do u guys do stiff legged dead lifts or conventional

I'm a powerlifter and pull sumo and conventional.

[VonEric]

I do conventional and keep the range of motion on my back. I don't go so low that it engages my hamstrings.. now saying that sometimes I like to just change things up so I will do DLs on legs day and then I do stiff legs

[Aryan]

Re: Trap blasting

I was proven appropriate form, you need to get you in place a little bit extend your legs and trim ahead just enough so the bar isn't in contact with your body then wave away seeking back to behind your hearing. World of distinction especially if you keep and press at the top.

[rockholidae]

Re: Trap blasting

High pulls to lower/mid chest. If you have never done these before then expect to "feel it" the next day. Occasionally I use a standing calf raise for shrugs. This takes your arms out of the equation and you can great contraction out of the the upper traps.

[TooSexy]

Re: Trap blasting

I never do shrugs behind my back. It feels very unatural for me and my ass gets in the way...lol. But my general rule of thumb for trap training is "go heavy". Traps respond well to high reps witjput the danger of overtraining, for me at least. I keep my chin down (to chest). I do this for better range of motion. I dont stop at any certain number of reps. I just shrug till I cant anymore. First set is always with 315lbs. (about 25 reps), then I bump it up to 405lbs, then 495lvs. and last set I shrug 585 for a few. Love traps. Oh! Seated dumbell shrugs are fun too

[kazman68]

Re: Trap blasting

Close grip upright rows and shrugs, I like doing them on the 45 degree row machine. Stand in front and you can lean slightly against the pad and it keeps you nice and stable, + the grips on the handle good and secure.

[51547518]

Re: Trap blasting

Moderate weight high reps

[kazman68]

Re: Trap blasting

I forgot about the trap raise on the calf machine..that allows you to use a lot of weight and not worry about grip problems..I'm training at my local Y and believe it or not they don't have a standing calf machine. (

[SisterSteel]

Re: Trap blasting

Snatch Pulls/ Snatch High Pulls, Power Cleans, and Conventional Deadlifts is all I do for my traps and they're not lacking whatsoever.

[kazman68]

Re: Trap blasting

Snatch Pulls/ Snatch High Pulls, Power Cleans, and Conventional Deadlifts is all I do for my traps and they're not lacking whatsoever.

Heavy dead-lifts make almost everything grow..( I'm an ex pl)

[SisterSteel]

Re: Trap blasting

Heavy dead-lifts make almost everything grow..( I'm an ex pl)

Nice.... and you're quite right. Heavy deads do make everything grow (traps included). It's a shame that most men don't see to do them.

[kazman68]

Re: Trap blasting

Nice.... and you're quite right. Heavy deads do make everything grow (traps included). It's a shame that most men don't see to do them.

Because there hard! Same reason joker's don't do squats.