Discussion in 'Fitness & Nutrition' started by igo4bmx, May 30, 2007.
what do u guys do besides shrugs? for some reason they don't work to well for me
lots of people seem to have good luck with deadlifts, especially rack pulls. check out the last page of Pur's stickied routine. its mentioned a little
behind the back shrugs..
deadlifts, cleans, rows.
Purs routine has an obscene amount of volume for the traps. But hey it works. My girlfriend says "what are those they are gross, they make you look like you have no neck!" so I know they are growing!
side DB 2x20
front DB 2x20
rear BB 2x20
I seem to have forgotten to include that these are shoulder shrugs.
try holding the bb/db at the top for 3 seconds then repeat. of course you'll have to lower the weight a little.
other than that, face pulls and deadlifts for sure.
edit: beat by a minute
my traps are sore from doing a hang day on monday - hang cleans+ hang snatches = sore traps for a few days
it took me a while to figure out how to do them right. hang cleans with 95lbs wears me out a hell of a lot more than shrugs with 120lb db's.
clay's lat pulls, face pulls, power shurgs, snatch grip high pulls of blocks...
Heavy Deadlifts. /thread.
what are hang cleans/shrugs...
and i thought facepulls were more a rear delt/upper-mid back workout (being that the only way to work traps would be in a down to up pulling motions)
Face pulls, kettle bell cleans, pin pulls
I use some machine that says "squat ground base" or something. On one of the days I do traps. I stand facing it and away from it at a slight angle. Works better than BB or DB for me anyway.
Nobody has said overhead shrugs w/BB.
I do face pulls and never feel anything in my traps.
Well, nothing like when I do shrugs, lateral raises, and such.
frontal neutral-grip raises
frontal underhand raises
lateral overhand raises
i know the first two are mainly for delts, but they hit my traps pretty well also... i superset frontal raises with lateral raises and it seems to work pretty well
never tried those.. i'll give it a shot on friday