Author Topic: Traps (Read 1685 times)

davie · « **on:** October 06, 2006, 10:30:34 AM »

Hey guys i do traps on fridays with chest and bi's. I do 9 sets for them:
BB shrug
Seated Db shrug
BB behind back shrug...........every rep i try hold and squeeze at the top of the rep.

I know alot of guys do them at the end of their shoulder workout as sum of u may believe shrugs hit the delts hard?! but by doing them seperate am i working the delts too hard or is that fine?

davie

Jr. Yates · « **Reply #1 on:** October 06, 2006, 10:37:14 AM »

I do them on back day at the end. I never agreed with them on shoulder day, it makes no sense. and since doing them on backday they grew like weeds. i'll do 3-4 working sets with a warmup set to start. just ONE excersise, i'll either pick dumbells (standing or seated), Barbell, or smith. and leave your ego at home....shrug properly and they will grow. sometimes for barbell i don't go any heavier than 275. Hold the squeeze at the top and come down for a full stretch, do them super slow and controlled. then once you have that down you can go heavy and not look like the rest of the dumbasses that don't have a clue what they are doing.

davie · « **Reply #2 on:** October 06, 2006, 10:43:47 AM »

Quote from: Jr. Yates on October 06, 2006, 10:37:14 AM

I do them on back day at the end. I never agreed with them on shoulder day, it makes no sense. and since doing them on backday they grew like weeds. i'll do 3-4 working sets with a warmup set to start. just ONE excersise, i'll either pick dumbells (standing or seated), Barbell, or smith. and leave your ego at home....shrug properly and they will grow. sometimes for barbell i don't go any heavier than 275. Hold the squeeze at the top and come down for a full stretch, do them super slow and controlled. then once you have that down you can go heavy and not look like the rest of the dumbasses that don't have a clue what they are doing.

yeh thers guys in my gym that pile on the weight (mailny young guys) and just flick their shoulders back. every rep of each exercsie i try get shoulders as high as possible, and hold then lower and repeat.
I can only get 3 days a week in the gym and split looks like this
MON=back/shoulders/tris
WED=legs
FRI=chest/traps/bis.

davie

Jr. Yates · « **Reply #3 on:** October 06, 2006, 10:48:46 AM »

ah I see. then i would just cut back on the amount of sets for them. im just telling you what worked for me. I used to do them on shoulder day and chest day and do 6 sets each time i did them. now i just do the 3 sets on back day and it really worked for me. especially on the overall thickness of them.

figgs · « **Reply #4 on:** October 06, 2006, 11:26:38 AM »

9 sets? 3-4 work fine for me, as a matter of fact, I stopped training traps because they got too big!

texasRUSH · « **Reply #5 on:** October 06, 2006, 11:38:40 AM »

i used to train traps on shoulder days for 4-5 sets and sometimes 6 total and haven't gotten any kinda growth since...

so now i'm bumping them up to 10 sets twice a week and working them like calves.

NoCalBbEr · « **Reply #6 on:** October 06, 2006, 04:40:51 PM »

i train traps with back. but i only do BB and DB shrugs. after doing rows, deads and chins. your traps is going to be fried.. so i just do the two heads.

I've started doing walking lungs and noticed after a set. your traps are killing you

so theres alot of indirct movements that hit the traps..

sarcasm · « **Reply #7 on:** October 06, 2006, 04:49:51 PM »

5 sets of good 'ol barbell shrugs to the front at the end of shoulders and my traps are almost too big for my body.

WOOO · « **Reply #8 on:** October 06, 2006, 04:51:21 PM »

i do traps with back... i never do more than 5 sets total... alternating between movements from week to week.... my traps are big... enough said...

everlast is a wiener

WOOO · « **Reply #9 on:** October 06, 2006, 04:51:54 PM »

Quote from: sarcasm on October 06, 2006, 04:49:51 PM

5 sets of good 'ol barbell shrugs to the front at the end of shoulders and my traps are almost too big for my body.

just like your head

texasRUSH · « **Reply #10 on:** October 06, 2006, 08:41:21 PM »

i take it you guys are seeing better results training them on back day instead of shoulder day huh ...

headhuntersix · « **Reply #11 on:** October 07, 2006, 01:06:04 AM »

I do 5-6 sets as part of back. I alternate between front and rear grip and the last set is a speed set as many as i can go until failure with 315 on the hammer strength bench press. I was going twice a week with a second as part of shoulders but it was killing my rear delts. Heavy and strict seems to work. I can't do em with back because of the deads.

Jr. Yates · « **Reply #12 on:** October 07, 2006, 05:09:33 PM »

Quote from: texasRUSH on October 06, 2006, 08:41:21 PM

i take it you guys are seeing better results training them on back day instead of shoulder day huh ...

I am.

WOOO · « **Reply #13 on:** October 08, 2006, 03:18:30 AM »

Quote from: texasRUSH on October 06, 2006, 08:41:21 PM

i take it you guys are seeing better results training them on back day instead of shoulder day huh ...

me too, plus they don't reduce my focus on shoulder day