Yep. 
Hit them for high reps.
The way I look at the structure and contraction of the muscles of the upper body is that the traps and scaps are to overhead pressing what the front delts and pects are to front (bench) pressing.
A stabilizer.
Absolutely.
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My traps blew up after adding very heavy power shrugs in the rack. I did also do a lot of high pulls though.
Shrugs are, physiologically, poor for the traps (did them for years myself) … What kind of high pulls were you doing? Ty
Anything that gives a great stretch and keep the muscle under stretch tension worked well for me, as well as anything that holds then in a contracted position.
My list would include:
Heavy farmers, or light farmers for max distance.
Sandbag carries (in front not on shoulder)
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405 Farmer Carry for 85 feet
I saw a video of Overeem doing farmer’s walks. Do you find any transfer to grappling?
Nice. That will deff light up the traps.
Yes… the grip strength, awkward breathing patterns, and the entire body working in unison to stabilize really heavy loads definitely helps. People have said I feel like a gorilla and my grip is crushing. So… definitely
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The isometric contraction is there for sure. Wondering if longer lengths under load are more beneficial or the heavier loads.
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I really like doing a lighter weight but for a long long time. 40-50lbs dumbell in each hand and go for a mile walk and then back again.
Paul Carter digs rows for mid-traps (the “bull look”).
I’ve always felt that the back muscles in particular respond best to high TUT or reps. Like, the harder you beat on it, the better it works.
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If Paul Carter could only do 1 move for traps, it would be chest supported shrugs.
2nd best is chest supported rows.
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Thnx ! I remember that article
\m/ …
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3 X 3 mostly
or building up to a top set of 3.
olympic high pulls. done fairly badly but with fairly heavy weight for me .
I would lift to chest and eventually to sternum when I couldn’t reach chest.
160kg for high pulls
180kg for sternum pulls.
Unfortunately I have neglected lately. I have always been stronger in the top part of the movement. Weak off the floor.
I’m impressed. Seriously. I can’t get past about 185.
Nice numbers. Ty for sharing. think i’ll reintroduce them for a while and see what happens.
On Farmers??