Trap Work

***iron addict*** · 05-26-2005, 11:29 PM

I get new trainees that frequently ask if we can add in some direct trap work. Now if the trainee has a big deadlift and still has issues with his traps I will oblige him, but when I got a guy that is deadlifting 275-350 the last thing he needs is extra work to make his traps grow, if anything, he likely needs some extra posterior chain work to help his deadlift go up.

I used to have shitty traps. So….every week after deadlifting I did shrugs. I did dumbbell shrugs, I did barbell shrugs, I did trap-bar shrugs. I shrugged my little ass off. And you know what? My traps still didn’t grow. Finally I kind of gave up and just focused on my deadlifts. When I was deadlifting 405 for 10 damned if I didn’t have a nice set of traps. When I pulled my first 500 lb dead, WOW, they were lots bigger, and since then going to a 600 lb pull damned if they didn’t grow more without doing a single damn shrug.

My experience is exactly what I see with training clients and in exchanging info with lifters all over the country. Until you are doing your deads with about 4 bills on the bar your sole trap concern should be making that dead go up and you will likely find traps take care of themselves. If they don’t? Add a few sets of shrugs. It ain’t rocket science—lol.

IA

ThatArmyKid · 01-08-2008, 09:30 PM

glad i found this article Because i jsut posted new progress pics over a bb.com and everyone is telling me to do these crazy trap workouts but i'm hardly deadlifting over 300lbs (neglected because of spinal bifita and scoliosis but then thought to myself i'm suatting heavy why the hell am i scared of heavy deads...) so ill do EXACTLY what this article says and if my traps are still lacking when i get to 375x5 ill add few sets of shurgs.

i'm still on 5x5 hybrid btw

KitFox · 01-09-2008, 02:09 AM

Quote:

posterior chain work to help his deadlift go up

Like what wes ?

RollinsClone · 01-09-2008, 05:56 PM

Posterior chain work:

Glute ham raise
Reverse hypers,
Good morning
stiff legged deadlift
romanian deadlift

you can add bands, chains and change the bars on most of the above.

Niko · 01-12-2008, 03:15 PM

Quote:

Originally Posted by RollinsClone

Posterior chain work:

Glute ham raise
Reverse hypers,
Good morning
stiff legged deadlift
romanian deadlift

you can add bands, chains and change the bars on most of the above.

How about regular hypers and pull-throughs?

dbcb314 · 01-12-2008, 04:38 PM

Quote:

Originally Posted by Niko

How about regular hypers and pull-throughs?

yes

there are 1000 pc exercises

ThatArmyKid · 05-25-2012, 03:07 PM

Quote:

Originally Posted by ThatArmyKid

glad i found this article Because i jsut posted new progress pics over a bb.com and everyone is telling me to do these crazy trap workouts but i'm hardly deadlifting over 300lbs (neglected because of spinal bifita and scoliosis but then thought to myself i'm suatting heavy why the hell am i scared of heavy deads...) so ill do EXACTLY what this article says and if my traps are still lacking when i get to 375x5 ill add few sets of shurgs.

i'm still on 5x5 hybrid btw

Ok a few years later im up to the mid 500's for reps on the deadlift and high 400's for sets of 10 traps still small,ish haha

Texas Savage · 05-28-2012, 05:33 PM

Quote:

Originally Posted by ThatArmyKid

Ok a few years later im up to the mid 500's for reps on the deadlift and high 400's for sets of 10 traps still small,ish haha

Farmers Walks helped mine grow. I'm not even deadlifting 400 but i went ahead and added direct trap work and mine blew up more than i really wanted them to.

**strength and power** · 05-28-2012, 06:12 PM

Quote:

Originally Posted by Texas Savage

Farmers Walks helped mine grow. I'm not even deadlifting 400 but i went ahead and added direct trap work and mine blew up more than i really wanted them to.

Blasphemy!!! There is no such thing as traps being too big.

Sent from my PC36100 using Tapatalk 2

musclemilk · 05-28-2012, 06:47 PM

Since my injury and no deads for year ..I have lost a ton of thickness.

Deads are king Imo

05-26-2005, 11:29 PM	#1
*iron addict* Voice of Reason Join Date: Jan 2004 Location: In Zen Posts: 22,132	Trap Work I get new trainees that frequently ask if we can add in some direct trap work. Now if the trainee has a big deadlift and still has issues with his traps I will oblige him, but when I got a guy that is deadlifting 275-350 the last thing he needs is extra work to make his traps grow, if anything, he likely needs some extra posterior chain work to help his deadlift go up. I used to have shitty traps. So….every week after deadlifting I did shrugs. I did dumbbell shrugs, I did barbell shrugs, I did trap-bar shrugs. I shrugged my little ass off. And you know what? My traps still didn’t grow. Finally I kind of gave up and just focused on my deadlifts. When I was deadlifting 405 for 10 damned if I didn’t have a nice set of traps. When I pulled my first 500 lb dead, WOW, they were lots bigger, and since then going to a 600 lb pull damned if they didn’t grow more without doing a single damn shrug. My experience is exactly what I see with training clients and in exchanging info with lifters all over the country. Until you are doing your deads with about 4 bills on the bar your sole trap concern should be making that dead go up and you will likely find traps take care of themselves. If they don’t? Add a few sets of shrugs. It ain’t rocket science—lol. IA __________________ For info about personal training consultations email me at ironaddict@ironaddicts.com "A human being is a part of a whole, called by us, universe, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest... a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty." Albert Einstein __________________________________________________ _____ If you are NOT a paying client, a friend, or a staff member, do NOT PM or email me asking for advice. Please post your questions on the forums. I simply do not have time to answer everyone's questions.

05-28-2012, 06:47 PM	#10
musclemilk Senior Member Join Date: Jul 2005 Posts: 1,366	Since my injury and no deads for year ..I have lost a ton of thickness. Deads are king Imo __________________ http://www.truenutrition.com Use discount code - ada774- for 5% off all orders.

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01-08-2008, 09:30 PM	#2
ThatArmyKid Strength Verified Join Date: May 2007 Location: flipping heavy tire in NYC Posts: 1,950	glad i found this article Because i jsut posted new progress pics over a bb.com and everyone is telling me to do these crazy trap workouts but i'm hardly deadlifting over 300lbs (neglected because of spinal bifita and scoliosis but then thought to myself i'm suatting heavy why the hell am i scared of heavy deads...) so ill do EXACTLY what this article says and if my traps are still lacking when i get to 375x5 ill add few sets of shurgs. i'm still on 5x5 hybrid btw

01-09-2008, 05:56 PM	#4
RollinsClone Strength and Physique Verified Join Date: Jul 2004 Posts: 564	Posterior chain work: Glute ham raise Reverse hypers, Good morning stiff legged deadlift romanian deadlift you can add bands, chains and change the bars on most of the above.

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