Numbnutz11731
New member
What do you guys do for traps.Especially on 5x5.
Trapz
- Thread starter Numbnutz11731
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Numbnutz11731
New member
so what else can u do?just shrugs and deadlifts?
weasel0803
New member
upright rows as well. closer grip makes me feel my traps more. shoulder wide I feel more work in my delts.
greetz
greetz
S
string_bean00
Guest
I do deads and 4 sets of dumbbell shrugs.
NextBigThing
Veteran
High reps DB's and run the rack all the way up then all the way back!
deads are about as direct as you can get on traps. puts a lot of stress on them. none of the PLers at my gym do shrugs but we all got big traps. wonder why? the BBers shrug away but still have smaller traps. wonder why? bar bell shrugs, dumbbell shrugs, smith machine shrugs, hammer shrugs, shrug shrugs, well you get the point. heavy deads give bigger traps than any other movment, bar none.
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Vennom96 said:
i never said that pullin deads puts 3" of muscle on every muscle in the body. i said that deads are the mosr direct trap work there is. maybe you can come to my gym and look at the BBers traps and then look at the PLers traps and tell me why all of us have bigger traps than the BBers. one of the BBers has decent traps but you know what? he pulls heavy deads. so many people have a hard time comprehending this concept. not just for traps but the entire body. unless you are one of the few genetic freaks out there less volume with compounds movements as the ceter piece of the routine will always work more effectively at adding strenght and then size. and you know what else this aint speculation or opinion this is experience. mine and about 500 hundred other lifters i know. but you know what else? i found out the hard way just as many of you will because i couldnt grasp this concept. less is more? no way hosea. but alas it is true. i see the overtrainers come and go with hardly ever any progress. i have seen um start a power program and have great success but for some unknown reason slip back into that flex attitude and the gains stop or reverse. nothing shocks muscle into growth more than heavy weights. trust me i get a whole lot more out of a set of 600lb x 5 on squats than 5 x 5 with 405. to start with a set of 5 with 405 does nothing for me. one all out set is all you need per body part. if you dont beleive it now maybe one day you will and wonder why i didnt listen that 300lber sooner. or maybe you will never grasp this concept.......
but either way just because you dont beleive it dont mean it aint true.
and one more nugget if i may? i hear overtrainers say all the time what they used to bench. well WTF happened?
or----well i used to squat but dont anymore cause my legs were getting to big.
or deads hurt my back.
or leg extensions work better than squats.
or i cant pull heavy because...... bla bla bla bla bla
if you been training a while and move less weight now than you used to (barring a real injury) then sumpin is wrong.
training heavy is tough work. backing out with a weight that you know you prolly aint gonna be able to hit for 4 or 5 reps is scary. unrackin a weight you have never benched before is scary. this is the path least traveled but with the most rewards. ask ronnie coleman. ex PLer turned BBer. still trains like a PLer. the biggest mutha out there.
let the responses fly.
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jcp2
Community Veteran
you can do isolation trap movements all you want, the only ones who will end up with big traps from this are the ones who would have big traps if then never worked them. Deads and powershrugs are it, some wont even need the powershrugs, but standing their slowly repping out shrugs getting a squeeze is pretty fucking useless. A powershrug is a explosive shrug, cheating as some would say in a controlled manner. You can use more weight, and those muscle respond much better to explosive lifting.
