Best way to build traps/shrugs?

vibez

Anyone know the best way of getting max results on building traps/ shrugs.

i normally user barbell bout 50kilo do 2 sets of 20 front and back but they dont seem to be getting bigger!

any one got a program that works?

Dragan

In all seriousness it's called deadlifts. Mine have come on nicely since i started deading in the higher effort ranges.

yomchi

Dragan wrote:

In all seriousness it's called deadlifts. Mine have come on nicely since i started deading in the higher effort ranges.

I didn't know the dead lift could be used for traps too. When you come upright do shrug at the same time?

g'em

Jon wrote:

I didn't know the dead lift could be used for traps too. When you come upright do shrug at the same time?

works a treat, really does. also try bent over rows

t-ha

Jon wrote:

I didn't know the dead lift could be used for traps too. When you come upright do shrug at the same time?

In a deadlift you need your traps to lockout & so your arms don't fall off.

Overhead pressing also hits traps nicely.

I have no idea how big/strong you are but 50kg is very light for most people to do shrugs. Bring up the weight so you move down into the lower rep ranges (say 8 - 10) and do three sets instead.

yomchi

t-ha wrote:

In a deadlift you need your traps to lockout & so your arms don't fall off.

Overhead pressing also hits traps nicely.

I have no idea how big/strong you are but 50kg is very light for most people to do shrugs. Bring up the weight so you move down into the lower rep ranges (say 8 - 10) and do three sets instead.

Gotcha!

because_I_can

The trap's come into play really only when a weight is lifted past waist level.
They are crucial muscles for weight lifters as they assist in moving the bar from waist to chest level.
They are seldom used in normal life but respond very quickly to any high pulling or shrugs to a lesser degree.
So basically any type of pull that goes above waist level will help them.
But in all seriousness it has to be the Power Clean. The best exercise bar none imo. Its pretty much all i do these days and im bigger, stronger, faster than ever before.
Aside - look at rugby players and you can quickly spot that they all power clean apart from some 9's and 10's. A guy in my gym is always doing shrugs upto 100kg and his traps are barely noticeable. Look at any weightlifter and you'll see how big traps can get...

im dead chuffed with myself cas i hit 100 for 5 last night with yukey cast plates too...

Dragan

because_I_can wrote:

But in all seriousness it has to be the Power Clean. The best exercise bar none imo.
im dead chuffed with myself cas i hit 100 for 5 last night with yukey cast plates too...

Can't believe i forgot the clean,and me having just been doing them on Friday.

Nice weight by the way dude.:D

Degsy

I do shrugs with 100kg once a week and i have to say the results are very slow..how is a "power" clean performed?

Smellyirishman

How to clean

Degsy

Thats a complicated looking excercise..would i be right in thinking there's great potential for doing yourself a mischief with bad form?

Jak

Shrugs and Rows.

Training 2x20 is pretty random and is probably the big problem for you. Put a bit of structure on your training and work up to heavier lifts.

Transform

I agree -and most people use this rep range for calves also (mistakenly)

Cravez

I'm finding Dumbell shrugs are working a treat so far and much better to do than barbell shrugs.

vibez

il get changing my form and work on the weights



soon vin diesel wont have a patch on me !!