Post your trap workout.

Discussion in 'Fitness & Nutrition' started by BoypussY, Nov 4, 2009.

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  1. BoypussY

    BoypussY game over.

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    anything else besides shrugs and deadlifts to hit them? how many sets/reps of each do you guys do?
     
  2. Patrick Bateman

    Patrick Bateman Active Member

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    upright rows although theyve been fuckin killin my wrists lately
     
  3. BoypussY

    BoypussY game over.

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    with bb or rope? i need to incorporate these in my workout.
     
  4. daballer2005

    daballer2005 New Member

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    hang cleans

    225 for reps partna
     
  5. Aspirin

    Aspirin OT Supporter

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    hang cleans always make me sore.
     
  6. Man Bear Pig

    Man Bear Pig Banned

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    clean pulls off high blocks.
     
  7. Patrick Bateman

    Patrick Bateman Active Member

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    both, i alternate.
     
  8. deznutz

    deznutz New Member

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    heavy farmers walk kills my traps
     
  9. SuperChode

    SuperChode New Member

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    Might want to reconsider doing these.

    http://www.tmuscle.com/free_online_article/tips/no_mo_upright_row_052606&cr=
     
  10. KIDRR

    KIDRR Duck dog>* OT Supporter

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    3 sets front shrugs
    3 sets back shrugs
    3 sets side shrugs

    Sometimes I super set them all together for massive burn. Rarely go over 135lbs on BB and 70's on DB
     
  11. fatcow

    fatcow OT Supporter

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    awesome burn if you do traps with shoulders

    heavy upright rows (6-8) supersetted with bb (i guess DB would work) shrugs

    :bowdown:
     
  12. HorseDick

    HorseDick Active Member

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    I don't do any direct trap work since I have a lot of deadlifting in my routine, but when I do it's hang cleans or seated/kneeling DB shrugs.
     
  13. DTR rex

    DTR rex New Member

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    Deadlifts
    Shrugs
    Occasional cleans

    I blame upright rows for my shoulder injuries :squint:
     
  14. Hood Moses

    Hood Moses I part the Black Seas...

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  15. RICK RO$$

    RICK RO$$ Active Member

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    I don't bop I do the money dance
    shrugs mostly

    side raises can hit them too and I do a shitload of those
     
  16. jonno

    jonno New Member

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    just BB and DB shrugs and light upright rows once in awhile
     
  17. Mystery Guest

    Mystery Guest New Member

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    BB Shrugs
    Seated DB shrugs
    BB Military press lockouts

    Upright rows do shit for my traps, not enough weight. I need heavy weight and high volume.
     
  18. TheBoyWonder

    TheBoyWonder OT Supporter

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    i fucking love bb shrugs.

    i also enjoy upright rows
     
  19. DaFreak963

    DaFreak963 New Member

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    snatch, hang snatch, snatch pulls, clean high pulls. snatch grip deads
     
  20. vudoodoodoo

    vudoodoodoo New Member

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    Hate doing BB shrugs. :hs:
     
  21. CPop

    CPop New Member

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    BB shrugs, incline shrugs, face pulls, scapular retraction, db shrugs, and squeezing my traps all bullshit accessory exercises.
     
  22. Memor

    Memor Active Member

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    nothing works like heavy deads for reps. I went in yesterday and pulled 455 for 3 sets of 10, then just did 50 chinups and called it a day...today my traps are on fire
     
  23. Patrick Bateman

    Patrick Bateman Active Member

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    probably took you longer to drive there, wtf.
     
  24. Blade

    Blade Time to swolercize

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    double over hand deads and bb shrugs will rape your traps
     
  25. Memor

    Memor Active Member

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    More is less with my back training. Pull, 1-2 accessories, out. Used to do way more and I progressed way slower. Just how it is negrodamus
     
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