Beyond Body Part Of The Week: Traps

[hockeybronx]

Okay this week I'm back and I'm going to try the Trapezius muscle. I like to call it Goldberg syndrome (man I miss that guy). It's an important muscle to work, it's one that I think many people leave out, and also it adds variation to workouts.

Body Part 5: Trapezius

Post your favorite exercise, injuries you've had, important techniques, and any other comments you might have.

I like to do shoulder shrugs while gripping a 35-pound plate in each hand. This way I figure I'm working the traps but also strengthening my grip as well. Lat pulldown mights also work this area, as well as military presses... that's about it.

Come on guys, lets all get together and get Goldberg syndrome:
http://www2.hawaii.edu/~andrewsa/goldberg/goldberg8.jpg

[calgarygts]

For experienced lifters, cleans and snatch. Look at power and speed athletes, they all have big traps. From all the olympic lifting. I have big traps for my body because of this as well. These exercises are beneficial in so many other ways as well.

[sputnik]

I do shrugs. Generally a 60lb dumbbell in each hand. Also, when I am at the top of the shrug I try to hold it for at least 3 seconds and lower the weight SLOWLY.

So many people at the gym do shrugs like they have hiccups or something. That cant be good for your back.

[gggunit]

Upright Rows.. Alot of people say your not supposed to do them.. but it blasts the traps..

[hockeybronx]

Yeah I think there are only a certain number of exercises you can do for this area.

Does anybody have any info as to if Goldberg was a juicer or not? I know he played in the NFL so...:confused:

[ecstasy_civic]

working my traps is one of my fav. exercises, grab some 95lbs dumbells and goto town lol

but yes, you do have to be careful, before I got onto the heavier weight I used to feel pain before I knew what I was doing lol

[BloodBaneZXY]

I love DB shrugs but my hands just can't support the weight that I can shrug. I shoulder consider getting some lifting straps, but I usually just load up the barbell with weight and shrug. Upright rows work REALLY well too, kinda tough on the rotator cuffs though.

[tsi_neal]

ill do shrugs with 70lbs dumbells.
or shrugs with 55lbs/side on the smith machine, stand with the bar behind you grip shoulder width and shrug.
or upright rows (ive never been told that these are bad, and i LOVE em)

[Wildcat]

ya, goldbergs a juicer, we can smell our own. ahaha :D looks like he probly injected v. B-12 into his traps, or synthol maybe :dunno: .

anyways, i do traps right after delts in the same workout, only a couple exercises;

-dumbell shrugs 3x11
-barbell shrugs behind back (smith) 3x11

[davidI]

I do DB shrugs...depending on how I'm feeling and how slow I'm going I'll use anywhere from 65s to 120s. Usually 3 sets, relatively high reps at the start pyramided down so 12x10x8 or so. Usually after that I'll hit up a squat rack with a BB and straps and pump out a few more till failure. I vary it up. I read a few articles about doing cheat shrugs where you go really heavy and kinda use your calves to get the weight up but then hold it so I might try those sometime soon.

[badseed]

Generally don't do them that often. But when I do I'll perform some upright rows, and DB shrugs.

[r7]

back workout last night went like this

bb rows (pulled into abs) 95x12, 135x8, 225x8, 225x8, 245x6
row machine (don't know name, pulled to nipple line) 2x135x6
one arm rows 2x125x8 (could have went heavier)

rack pulls (just under knee) 135x5, 225x5, 315x5, 405x5,315x8
shrugs 60x20, 125x10, 150x10, 125x10, 60x15

used straps with the 150's. Usually I don't do this much volume... once every few weeks I do. Gym only goes to 150 db's! Gotta start doing BB shrugs.

I have noticed that deadlifts have made my traps grow, only recently started doing shrugs. Pull downs, and etc, don't do shit for traps. Upright rows with a narrow grip do, but many complain of shoulder pain.

[gggunit]

Originally posted by r7
back workout last night went like this

bb rows (pulled into abs) 95x12, 135x8, 225x8, 225x8, 245x6
row machine (don't know name, pulled to nipple line) 2x135x6
one arm rows 2x125x8 (could have went heavier)

rack pulls (just under knee) 135x5, 225x5, 315x5, 405x5,315x8
shrugs 60x20, 125x10, 150x10, 125x10, 60x15

used straps with the 150's. Usually I don't do this much volume... once every few weeks I do. Gym only goes to 150 db's! Gotta start doing BB shrugs.

I have noticed that deadlifts have made my traps grow, only recently started doing shrugs. Pull downs, and etc, don't do shit for traps. Upright rows with a narrow grip do, but many complain of shoulder pain.


nobody asked about your Back work out.. just tips on what to do with Traps..:confused: :confused:

[r7]

yeah, all of that works your traps, hence traps are a part of your back. dumb ass

deadlifts and shrugs, heavy u pussy

EDIT: no offenc though. :)

[gggunit]

Originally posted by r7
yeah, all of that works your traps, hence traps are a part of your back. dumb ass

deadlifts and shrugs, heavy u pussy

EDIT: no offenc though. :)

I always work them with my shoulders.. but your the incredible hulk so you know better you must really feel the burn when doing the rows.. im just messing with you dont turn all green on me:bigpimp:

[r7]

haha

I'm still new, been training for less than 2 years... I started to eat proper for growth 2 months into training, and learnt how to train properly around the same time!

But as far as traps go, nothing made them come out as much as traditional deadlifts, rep range up to 7