FREAKY TRAPS

IanUK

Err not sure thats the real name for it just what i call it but its easy;

Just stand infront of the bar instead of behind it when doing the excercise then lift and execute as normal, its a little harder to lift because the bar knocks against you but its supposed to be a good exercise for variation.

Hope thats clear

vinger

Cheers ian,

I mentioned above that i rotate my shoulders when i shrug, i feel it works almost all of the trap muscle and not just the top.

However, ive just read somewhere that this is a dangerous technique and can cause a chronic rotator cuff injury.

Ive never experienced any probs rotating but were all different.

Just didnt want 2 give any dangerous advise.



Does anyone else shrug with a rotate?

IanUK

I stick to straight up and down, my mate rotates and got serious shoulder pain so he stopped it, all signs point to danger

garethxxx

Traps are the one real part of shoulder day I look forward to. I use the Hammer smith machine and go up to about 60kg on each side for 8 reps, if Im feeling stroing then I'll bang on another 10-20 KG and gor for 6 reps.

I used to use a barbell on the smith machine but found it put too much stress on the wrists and grip. Same with dumbells. Sticking with the Hammer smith I have found some great gains in the past and I think my shoulders and back are the best part of my body.

GarethNR

This may seem strange considering how some peeps have to bomb their traps hard but......I never train my traps directly, they just seem to grow satisfactory on their own, I have always had this problem(or should I say blessing).
Anyone else have the same thing happen with their traps?

Anonymous

yeah i guess i was lucky too

mine seem to grow in proportion

garethxxx

One of the things about trap training is that you need to ensure that your head is tucked in to maintain the maximum amount of pressure placed on them.

You need to let them do the work and not just use your body weight as this is a big no-no. Ensuring that you only use your traps is ideal for growth!

themule

Hi all, as well as the normal traps exercises, i do side bends with a rolled up towel, it hits the traps quite well, it also eliminates fat from the waistline, i started with 20 reps and progress as fast as i can.




Dave.

bukem

Can't beleive no one mentioned the beast of all exercises...... DEAD LIFT.
there great for the traps ( if done with your arse down and 45' back, not like the power lifters ). Also power cleans are good. I started a routine some years ago with power cleans to start a shoulder routine and high rep seated db shrugs to end and my traps exploded.

richb

Try changing your training around a little. Dont just do shrugs and when you are doing shrugs change it around every few sessions. Try using dumbells barbells smith machines etc. Do your shrugs really slow with a weight you reach failure at about 12-15 reps. At the top of the movement hold for a second or 2 and dont roll your shoulders before slowly lowering the weight back down. Remember though other exercises hit the traps as well in different ways such as upright rows barbell rows and deadlifts. Try including these in your routine now and again.