power cleans and muscle snatches
shrugs and deadlifts
My traps didn’t start to grow until I started stretching them before a workout.
Max
power cleans
deadlifts with long pause at top
Hang cleans, power cleans, power(high) pulls, upright rows, and lots of shoulder work
If you’d like, you can visit East Coast Muscle website, go to “Chris Dodson” under dicussion forums, I asked him about my lagging traps, At his suggestion, I moved traps out of back day–I love the soreness this gave me the day after.
Previous postings tell the advantage of decent traps, as a personal preference, my goal is to develop them, but not to the extent of looking “neckless”. I like it when the traps, as well as delts, can be seen. I’ve seen guys so trapped up, I couldn’t see the delts hardly.
Quest, take a look at my first posting on traps. If you can stop flaming me long enough to get into the gym, I recommend that you follow this plan until your traps are about the size you want. You will probably find that it’s difficult to develop traps so large that they will interfere with your symmetry, mainly because your shoulders will develop with them. [Of course, since I train primarily for powerlifting, the only symmetry I really care about is that each side of my body looks somewhat similar (although I do keep lean).] Once your traps are filled out and strong, you can train them indirectly with deadlifts and power cleans. Like forearms, once they are strong enough to be utilized in standard training movements, you won’t need to isolate them too much to maintain and even improve strength and size.
Only a few, wouldn’t do them all, deads, powercleans, seated dumbell cleans, drive shoulders to ears at top of military, pull shoulders hard down and back on chins. I never liked shrugs, don’t like the jackasses that take up the squat rack to do them when the rowing station is empty. Same people curl there. uh-oh, another thread
Jay, I think we all agree that it’s annoying when homos curl or shrug light weights in the squat rack. However, saying you don’t like shrugs because some fags shrug pussy weights in the squat rack is like saying you don’t like biceps curls just because some homos curl light-ass weights in the squat rack. The shrug has a major benefit over the other trapezius exercises mentioned in that it actually contracts the trapezius to lift the load (deadlifts and other lifts typically require the traps to support the load only). The increase in trapezius strength carries over to the deadlift and all the other exercises mentioned. Also, in gyms without rowing platforms, it’s always been within standard gym etiquette to perform HEAVY shrugs (at least 5 plates) in the squat rack as long as there are other squat racks available for squats. I definitely agree with you… these are two great exercises that have great potential to piss people off by improper execution.
What’s flaming? What I do is called “contributing”. When others add to what I say, even if it contradicts, I call it “listening” and “learning”, and “sharing experiences” This is how we all “learn”. So quit taking postings as some sort of personal attack, please. Hey, you have good posts too, and I learn from you too. So pour negative emotions into working out, it makes the intesity great, I’ve taken, as well as applied, some of your ideas. Peace–WWJD.
Agreed. My gym, though has more horses asses than horses. We don’t have a cage, only two squat trees (angled uprights, static bottom). Heavy shrugs, if chosen to do should be done in the rack, but when I can’t get to the area for 20 minutes even deadlifters and squatters piss me off. Never mind the upright rowers/curlers club.
Yeah, I’m probably a bit spoiled now; we have four squat racks and two power cages (one deadlifting platform, but no rowing platform). I used to train at a place like yours. I heavy shrugged on Saturday afternoon and squatted on Sundays.
Speaking of the upright row/curlers club, today, some fag in my gym was doing upright rows with 95 lb in the squat rack. Not only that, he was using WRIST STRAPS!
Cleans (power or hang or rack it doesn’t matter) and snatches
Dude, check out this thread.
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super freaky traps dude!??
Dude (2002-03-20 21:10:50 1953871852)
dudes! How do i like get those super freaky traps going like the guys in the mags?