Monster traps

[jsxtreme]

Ok fellas, can you give me some insight on how to build some nice traps. Mine have def improved, but I'd love to have some nice traps.


Today is shoulders day, which means traps.

Usually I'll use the seated shrug machine, but do them standing. 3 sets of 8 in the front, and then stand with my back to it and do 3 sets of 8. I use 6 plates so 270#. Its as much as I can comfortably and properly do right now.

Then I'll burn them out with some 70 lb dumbbells.


So what do you guys do for traps?

[Crazzy_Al]

My traps are UBER sweet! That I can confidently say without any second thought or doubt.

I NEVER do seated shrugs. I used to use the shrug machine and not only max it out, but I would hang a few 45's from the handles too. Now I use a straight bar and wraps. I usually start with the bar in front of me...

Shrug workouts usually go like this...
6 plates + 45lb straight bar x 20-30 reps
8 plates + 45lb straight bar x 10-20 reps
10 plates + 45lb straight bar x 10 reps
8 plates + 45lb straight bar x 10 reps
6 plates + 45lb straight bar x 20 reps
4 plates + 45lb straight bar x 30 reps

Then I hop on the Smith maching and to BEHIND THE BACK shrugs...
6 plates on Smith x 10 reps
8 plates on Smith x 10 reps
8 plates on Smith x 10 reps
6 plates on Smith x 10 reps


Usually I do my traps AFTER a long back workout, so that's why you see the weak numbers I just listed. But either way, my traps are dope! :cool:

[orangejuiced86]

I just use dumbells. I cant express how serious good form is needed. I tried different workouts for these and my shitty form landed my in the chiropractor.

[Crazzy_Al]

I just use dumbells. I cant express how serious good form is needed. I tried different workouts for these and my shitty form landed my in the chiropractor.
I use the 160lb dumbbells when I wanna change it up a bit. But I usually stick with the straight bar.

[orangejuiced86]

straight bar fucked me over and 160 is rediculous, lol

[Crazzy_Al]

straight bar fucked me over and 160 is rediculous, lol
For what it's worth I do use straps with the 160's.

[LITTLEMAGS]

want a hint? turn your hands palms facing OUT...works the traps from top ALL the way down middle of back. THAT is what make the upper back LOOK big. I never go heavier than 225 on barbell

[Crazzy_Al]

want a hint? turn your hands palms facing OUT...works the traps from top ALL the way down middle of back. THAT is what make the upper back LOOK big. I never go heavier than 225 on barbell
I'll try that tonight. Tonight is BACK night. WOO HOO!!

[LITTLEMAGS]

AL...slightly bent forward, keep knees bent...elbow slightly bent too...pull straight up and hold it...repeat..no bounce and then ask me tomorrow if you are sore...
:)

[Crazzy_Al]

Wil do, captain. :D

[LITTLEMAGS]

I'll try that tonight. Tonight is BACK night. WOO HOO!!ME TOO

[Crazzy_Al]

I LOVE back day!

[Crazzy_Al]

Hey, if you had to pick the single best workout that widens the lats, which would it be?


Also, did you get my PM?

[LITTLEMAGS]

^^ CHINS..


PM? no i dont think I got it?

[Crazzy_Al]

^^ CHINS..


PM? no i dont think I got it?
It sent.

I just sent it again, also.

Chins, huh? The one exercise I am horrible at. Fantastic. :( Oh well, only way to get better is to keep doing it. :(

[orangejuiced86]

chin ups? I love doing those, but i normally have to use the sissy machine, lol

[Crazzy_Al]

I didn't get to shrugs or abs today. I was beat!

Started with some chin ups
Then 15 minutes on the treadmill at a 15 degree incline and 4mph
Then 15 minutes on the stairstepper on level 10
**as usual, entire shirt and most of my pants were soaked thoroughly from the cardio**
Then more chin up
Then some lever rows
Then some straight arm pulldowns
Then more chin ups.

Roughly 1.5 hours and I needed out of there. I will hit the traps big tomorrow on my leg day.

[Crazzy_Al]

Fuckin stupid duplicate posts. :mad:

[Crazzy_Al]

AL...slightly bent forward, keep knees bent...elbow slightly bent too...pull straight up and hold it...repeat..no bounce and then ask me tomorrow if you are sore...
:)
Holy hell were these intense!!! :eek: I will be doing these all the time now!!!

[77sportcompact]

free weights is the way to go, straight bar behind you for warm up sets in front. warm up 12 10 6 3 1 for reps, then 6 6 6 for workout, on the warm up you should be with in 10lbs at the set of 1, then add weight for 6 6 6,

after that do free weight up right rows, same set up