Traps need work, shrugs ain't working so good

Jimmy Bottlehead · 08-10-2009 06:54PM #1

Hey all.

Gym works been going well recently, increases all over. But I want to bring my traps up more.... easy solution is shrugs.

However, the DB's in Northwood only go up to 30kg and thats too light for me. This evening I gave barbell shrugs a shot, and while the front ones went pretty good, the back ones didn't.

Basically, my arse is too big for the bar to get past properly, so I can't get a full range of motion on it.

Any suggestions as to what I can do??

podge57 · 08-10-2009 07:09PM

hang cleans, or any olympic lift variation really

Noffles · 08-10-2009 07:13PM

I had a similar problem, so I widened my grip a little to almost snatch width, the also when shrugging I lent forward a little and was able to raise the bar more, seemed to work as my traps have grown. Plus I upped the reps to around 15-20 instead of 8-12.

The Coon · 08-10-2009 07:24PM

I always leave them until last in my workout so that they are pre exhausted. I would vary between dumbell, barbell and machine bench shrugs.
The machine bench press i find very good also and it allows you to do them to the front,side and back. The hammer strength bench is also usefull for symmetrical development. Heavy sets of 8-10 on these worked for me anyway.

thebiggestjim · 08-10-2009 07:26PM

I would recommend hang cleans also, mine were under developed and hang cleans were the only exercise to bring them along

Jimmy Bottlehead · 08-10-2009 07:33PM

thebiggestjim wrote: »

I would recommend hang cleans also, mine were under developed and hang cleans were the only exercise to bring them along

Thing is, I figure the oly lifts are more 'technical' than regular ones, and there's a higher chance of injury seeing as I have no-one to check my form or show me in person.

Remmy · 08-10-2009 07:34PM

is there enough room in your gym to do farmer walks with the dbells?

The Coon · 08-10-2009 07:43PM

Jimmy Bottlehead wrote: »

Thing is, I figure the oly lifts are more 'technical' than regular ones, and there's a higher chance of injury seeing as I have no-one to check my form or show me in person.

I agree. If you just want to develop the traps an isolation exercise like shrugs is ideal. Not everyone wants to be a powerlifter.

Jimmy Bottlehead · 08-10-2009 07:48PM

Remmy wrote: »

is there enough room in your gym to do farmer walks with the dbells?

Not really

Northwood is pretty packed all the time these days. Though I might just try it anyways, or hit at a less busy time

Hanley · 08-10-2009 07:52PM

I don't think farmers walks are a great option tbh....

Things like shrugs, seated dumbbell power cleans and heavy deadlifting/rack pulls are awesome.

The Coon wrote: »

I agree. If you just want to develop the traps an isolation exercise like shrugs is ideal. Not everyone wants to be a powerlifter.

Olympic lifts = weightlifter

Brian? · 08-10-2009 09:07PM

I'd second the power cleans. What kind of shrugs are you doing? I switched to doing behind the back barbell shrugs a while back and found a huge difference when compared to DB shrugs.

I'd also recommend rack pulls with a shrug at the end.

Brian? · 08-10-2009 09:09PM

The Coon wrote: »

I agree. If you just want to develop the traps an isolation exercise like shrugs is ideal. Not everyone wants to be a powerlifter.

Its only ideal if it works for the OP, which he says it doesn't. Therefore its time to try something new.

Jimmy Bottlehead · 08-10-2009 09:13PM

briankeating wrote: »

I'd second the power cleans. What kind of shrugs are you doing? I switched to doing behind the back barbell shrugs a while back and found a huge difference when compared to DB shrugs.

I'd also recommend rack pulls with a shrug at the end.

The front shrugs are fine, but I was advised that due to the different areas of the trap, only doing one type would lead to imbalance... that I should do front, back and side shrugs.

Shane101 · 08-10-2009 09:28PM

http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html

Best worked for me

Jimmy Bottlehead · 08-10-2009 09:42PM

Shane101 wrote: »

http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html

Best worked for me

Doing that alright, so maybe as it increases it'll help out

The Coon · 08-10-2009 09:58PM

briankeating wrote: »

Its only ideal if it works for the OP, which he says it doesn't. Therefore its time to try something new.

In his origional post he says that this was the first time he tried barbell shrugs, so I'd class this as trying something new. The reason the dumbell shrugs aren't working is that there are insufficient weight of dumbells available to him. His problem was with developing the rear delts which is why i offered him some alternatives to behind the back barbell shrugs in my first post.

Hanley · 08-10-2009 10:08PM

Call me crazy, but I don't really see the point of doing power cleans for trap development unless you're moving serious weight.

Brian? · 08-10-2009 10:18PM

The Coon wrote: »

In his origional post he says that this was the first time he tried barbell shrugs, so I'd class this as trying something new. The reason the dumbell shrugs aren't working is that there are insufficient weight of dumbells available to him. His problem was with developing the rear delts which is why i offered him some alternatives to behind the back barbell shrugs in my first post.

So he did, I should have read that properly. DB shrugs with 30kg dbs would be the problem alright.

Brian? · 08-10-2009 10:20PM

Hanley wrote: »

Call me crazy, but I don't really see the point of doing power cleans for trap development unless you're moving serious weight.

The only answer I have to that is: they make my traps tired and sore. I wouldn't recommend ONLY doing power cleans though, I still do shrugs as well.

Transform · 08-10-2009 11:05PM

i never do shrugs and see no need for them if you are deadlifting nice and heavy.

I see plenty of people using tons of weight on shrugs yet do not deadlift or can't deadlift the weight.

ih8northsiders · 08-10-2009 11:09PM

if your going for an ''attractive'' look lay off the shrugs, they make your shoulders look narrower.

spiral · 08-10-2009 11:47PM

You could try deadlifts with a shrug or snatch /clean pulls with a shrug at the end

hardtrainer · 08-10-2009 11:53PM

Transform wrote: »

i never do shrugs and see no need for them if you are deadlifting nice and heavy.

Couldn't agree more.

Roper · 08-10-2009 11:58PM

As above, deadlifts with a shrug. Or if you don't want to deadlift that day, just set up on a squat rack or power rack.

Barbell shrugs are grand and will actually work as a good assistance exercise for locking out your deadlift. Just make sure you're squeezing your back well rather than just shrugging forward or up and ensure you don't make any circular movement. Also, wear some tight underwear or at least tuck in. You'll know why when it happens.

Jimmy Bottlehead · 09-10-2009 12:02AM

Cheers everybody. I deadlift as heavy as I can, but I don't shrug at the top so I'll throw that in, should help me hopefully!

Thanks for all the advice

Kev M · 09-10-2009 12:27AM

ih8northsiders wrote: »

if your going for an ''attractive'' look lay off the shrugs, they make your shoulders look narrower.

I can see how this might be a problem for him.... That is if he happens to be Phil Heath (the likelihood of which is low as Phil probably wouldn't come to boards for trap-building tips).

To the OP, close-grip upright barbell rows laid the foundation for my mediocre traps. Not as hardcore as deads or shrugs but worth a try.

Transform · 09-10-2009 09:29AM

Jimmy Bottlehead wrote: »

Cheers everybody. I deadlift as heavy as I can, but I don't shrug at the top so I'll throw that in, should help me hopefully!

Thanks for all the advice

what are you currently deadlifting?

g'em · 09-10-2009 11:10AM

briankeating wrote: »

The only answer I have to that is: they make my traps tired and sore. I wouldn't recommend ONLY doing power cleans though, I still do shrugs as well.

That doesn't necessarily equal hypertrophy though.

I have very prominent traps for a girl and but they've reduced in size in a big way since I started oly lifting. I'd 2nd, 3rd and 4th the deadlifts for trap development.

Brian? · 09-10-2009 11:19AM

g'em wrote: »

That doesn't necessarily equal hypertrophy though.

Fair point, I've no other frame of reference though really. My traps are bigger since I started doings cleans, but I didn't stop deadlifting or doing shrugs, so basically my advice is useless

.

g'em wrote: »

I have very prominent traps for a girl and but they've reduced in size in a big way since I started oly lifting. I'd 2nd, 3rd and 4th the deadlifts for trap development.

Does that mean you no longer deadlift?

celestial · 09-10-2009 11:44AM

When I saw your post I immediately thought - deadlift. Traps are coming on for me since I upped the deadlifting. What sets/weight/rep ranges do you do Jimmy? I'd recommend experimenting with lowering the weight slightly and squeezing in a little more volume and you should start seeing some changes.

They truly are the king of all exercises. I don't think people really get how good they are. I've actually started seeing some nice chest development of late - specifically I look broader and my chest looks bigger. They'll pull your shoulders back and expand it, most people are a bit hunched forward.

Plus they are wicked for forearms...always impressive

g'em · 09-10-2009 11:52AM

briankeating wrote: »

Does that mean you no longer deadlift?

I do clean & snatch deadlifts, but only @ 95-105% of my 1RM in the clean or snatch. Conventional deadlifts are counterproductive for my oly lifts

Traps need work, shrugs ain't working so good

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