[quote]Old Dax wrote:
OP: Which part of the traps do you want to develop? All the answers here seem to assume you want to increase the upper traps, is that true?[/quote]
Hypertrophy for the upper.
Sumo Deadlifts work best for me
[quote]BONEZ217 wrote:
Use a smith machine with the bar behind you. Lean forward a bit and you can get a real good stretch. Letting the muscle stretch at the bottom position is a really important aspect of building traps, I think. Hold for a count at the top every now and then if you want. Same thing with building lats using pulldowns. [/quote]
/agreed
And lots of deadlifts.
[quote]austin_bicep wrote:
That One Guy wrote:
waylanderxx wrote:
Question…do behing the back BB shrugs target anything special? I have good traps but I’ve never tried that exercise and I’m curious if it’s worth my time
Whoa waylander! You blew up overnight! It must be the creatine.
I wonder if he’ll maintain the size post cycle.[/quote]
I think so, my PCT is 4 scoops of NO-Xplode for the first two weeks then I will taper down to two scoops for the last two weeks. It’s a tried and true method.
Btw will do Bonez, thanks.
Barbell shrugs and Military Press.
Just try lowering the bar slowly/in a controlled way instead of dropping it when doing Oly lifts and your traps should blow up.
Generally O-lifters were more muscular before bumper plates.
Farmers walks are also another option
[quote]elih8er wrote:
To preface I already do a lot of pulling work because I focus primarily on the oly lifts, but I want to increase the size of my traps. I rarely do any kind of hypertrophy work and am curious what body builders think are the most effective movements for building traps besides barbell shrugs. Thanks in advance. [/quote]
Old-time bodybuilders used to load the bar with way more than they could shrug and do static holds from the rack, barely lifting the weight out of the rack. The shock of such a load would pack on the muscle AND greatly improve the grip. Some would also do this every day, not just a couple of days per week.
[quote]Headhunter wrote:
elih8er wrote:
To preface I already do a lot of pulling work because I focus primarily on the oly lifts, but I want to increase the size of my traps. I rarely do any kind of hypertrophy work and am curious what body builders think are the most effective movements for building traps besides barbell shrugs. Thanks in advance.
Old-time bodybuilders used to load the bar with way more than they could shrug and do static holds from the rack, barely lifting the weight out of the rack. The shock of such a load would pack on the muscle AND greatly improve the grip. Some would also do this every day, not just a couple of days per week.
[/quote]
I like that idea.
bouncing boobs
Barbell (power) & dumbbell shrugs.
So after reading responses…
I think DB shrugs and rack pulls will probably be the best option for me. Thank you for the help with that. But, now for the next part…
Technique wise what should I be thinking about (I already do a shit ton of pulling work, so I am not talking about that…) with DB shrugs? I rarely do any kind of BB stuff hence the noob questions.
[quote]elih8er wrote:
So after reading responses…
I think DB shrugs and rack pulls will probably be the best option for me. Thank you for the help with that. But, now for the next part…
Technique wise what should I be thinking about (I already do a shit ton of pulling work, so I am not talking about that…) with DB shrugs? I rarely do any kind of BB stuff hence the noob questions. [/quote]
Just shrug. Hold it at the top for a bit. Try to make your traps reach your ears. Some people like to look down while shrugging, others just look straight ahead, just find your preference.
[quote]That One Guy wrote:
elih8er wrote:
So after reading responses…
I think DB shrugs and rack pulls will probably be the best option for me. Thank you for the help with that. But, now for the next part…
Technique wise what should I be thinking about (I already do a shit ton of pulling work, so I am not talking about that…) with DB shrugs? I rarely do any kind of BB stuff hence the noob questions.
Just shrug. Hold it at the top for a bit. Try to make your traps reach your ears. Some people like to look down while shrugging, others just look straight ahead, just find your preference.[/quote]
I like combining a shrug type for overload (barbell power shrugs) with another variation that focuses on muscle contraction (dumbbell shrug holding contraction at the top).