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2006/01/23, 07:47 AM
Hi....i've been training my traps for sometime now...but dont see much of a diff..tried all diff variations...seated/standing dumbells..barbells.... for 3 years but nothing.What can i really do and push through and get results..or is it just genes?
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2006/01/23, 07:52 AM
Go to the fitness resources, maybe just mix it up with something you might not have tried yet.
Remember form is very important. May be the key if you 've been working them for three years with no results.
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Seize the day!
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2006/01/23, 09:10 AM
I checked your profile to see what kind of workout you're doing but noticed something else. You said the more you read, the more confused you get. A lot of people make working out too hard. If you're not seeing some definite improvement after three years, I'd question your diet, workout intensity, and work outs. Traps are easy too develop but I guess that depends on how you define easy. :) Post your routine and you'll get more help since not knowing is only going to get you guesses. Heavy shrugs barbell upright rows, delt raises, shrugs on a calf raise machine are all good to start.
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Mike
in Pensacola Now.
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2006/01/23, 11:27 AM
Concentrate on heavy, compound military shoulder presses. Follow this up with heavy shrugs of your choice.
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Strength and Honor!
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2006/01/26, 07:44 AM
Hi mike....i variate between dumbell shrugs and barbell shrugs...should it be done heavy with a rep range of 8-12 or with a lighter weight with rep range of 12-15..which would be more effective to develop traps..i heard that 12-15 rep range is effective...
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Quoting from mikencharleston:
I checked your profile to see what kind of workout you're doing but noticed something else. You said the more you read, the more confused you get. A lot of people make working out too hard. If you're not seeing some definite improvement after three years, I'd question your diet, workout intensity, and work outs. Traps are easy too develop but I guess that depends on how you define easy. :) Post your routine and you'll get more help since not knowing is only going to get you guesses. Heavy shrugs barbell upright rows, delt raises, shrugs on a calf raise machine are all good to start.
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2006/01/26, 08:52 AM
I've had the best results keeping the range for shrugs in the 3 sets and 10-12 rep range with heavy weight. Like Ron said, doing traps at the end of a shoulder workout that includes overhead presses and side, front and rear deltoid raises works great for me. Anyway, 3 years ought to have you well past the newbie stage and you should be showing some solid gains. If you aren't, take a good look at your workout program (you should be mixing them up also).
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Mike
in Pensacola Now.
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2006/01/26, 12:21 PM
I've had the best results not doing shrugs. Even though I am not very large, I have always had impressive traps. Deadlifts don't even do it for me any more. The only things that really work my trapezius are snatches, powercleans, and farmers walks.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/26, 12:27 PM
When I first started shrugs, I had a hard time focusing on the specific trap muscles. I used more back, arms, etc. If you really concentrate the motion to the traps you should feel them working. Pay close attention to which muscle groups you "feel" doing the work. The range of motion isn't huge in my experience. I am only moving 1-2 inches maximum. In the end you will definitely want heavy weight, but you may want to lower the weight until you feel the contraction. IMO, heavy weight can inhibit one's ability to find the correct motion when learning your body.
These days my wife hammers me that they are too big. She says I look like I have no neck and that I look like a meathead. She doesn't realize that this is motivating me instaed of discouraging me. :-D I do try to keep them balanced with everything else though.
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2006/01/26, 01:01 PM
tboy with all this talk about shrugs, I wanted to add a caution. If you mention dangerous practices in the gym, inevitably trap training comes up because lots of inexperienced lifters fall for the rap of some new trainer and get caught up in doing rotating shrugs. Rotating shrugs are very, very dangerous because in the weight-range you you are wide-open to creating a chronic rotator cuff injury that could end your lifting days.
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Mike
in Pensacola Now.
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2006/01/27, 03:44 PM
hey wrestler 125...what exercises exactly are snatches, powercleans, and farmers walks0.??
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Quoting from wrestler125:
I've had the best results not doing shrugs. Even though I am not very large, I have always had impressive traps. Deadlifts don't even do it for me any more. The only things that really work my trapezius are snatches, powercleans, and farmers walks.
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2006/01/27, 03:46 PM
Thanks y'all....Hey mike you said that i should look at my workout program,well i did and its exactly that as i said (i variate between dumbell shrugs and barbell shrugs)..is it my diet then..or possibly lets face it weak genes!
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Quoting from mikencharleston:
tboy with all this talk about shrugs, I wanted to add a caution. If you mention dangerous practices in the gym, inevitably trap training comes up because lots of inexperienced lifters fall for the rap of some new trainer and get caught up in doing rotating shrugs. Rotating shrugs are very, very dangerous because in the weight-range you you are wide-open to creating a chronic rotator cuff injury that could end your lifting days.
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2006/01/27, 04:31 PM
Snatches and powercleans are olympic lifts.
The farmers walk is a stongman/GPP type exercise.
Take two heavy dumbells, and walk with them. Not only is this an excellent trap/grip exercise, but it is excellent for general physical preparedness. I'm competing in a competition where the weight is 225lbs (per hand) for 50 feet. Not easy considering I am tipping the scales at 140.
Mike, you are only half right. Rotating the shoulders will not put you in line for a rotator cuff injury, although it exposes the cervical vertebra to excessive sheer forces and predispose the cervical region to microtrauma.
Basicly, your screwing your shoulder capsule. But there is very little rotator activation.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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