traps, need angles n shit!

Barbell shrugs, Db shrugs, Heavy rows, Deadlifts, upright rows. Alternate heavy low reps and high reps. Alternate overhand and underhand grip on shrugs. I enjoy holding a weight for a 30 sec count with either bb or db shrugs for a peak contraction.

I like to do a couple sets of wide grip shrugs.. grab the bar by hte collars..

AR Just smash the deadlifts. The best trap builder by a long shot MA92

I've long wondered that the best way to build traps even at the upper trap (neck) level is to hit the entire trapezius muscle hard. Can we really produce specific growth at one part of a muscle by isolating, or attempting to isolate, that section? I'm not so sure anymore cos i use to do quite heavy shrugs and in good form (unlike many who baely shrug there shoulders with just a little heavy weight) and yet no no upper trap growth? However, since hitting the deads and rows harder i have noticed not only back development all over, including traps, but more development in the upper traps originating from the neck area. So Mr Aust is right the way i see it, the best trap developer is the deadlifts, and not just sets of 2 or 3 heavy reps, but different rep schemes up to 10 and even more.

Deadlifts get my vote. Bigock

High pulls are the best by far. I use them on wrestlers, grapplers etc. This is x between an upright row and a shrug. I think shrugs suck. Deadlifts are great and don't forget power cleans and hang cleans. If you are ever in Melbourne, come in and I will show you how to destroy them. T

deadlifts.

Second the call for high pulls Messiah. Used to train a NZ junior womens olympics lifting champ, traps were mad. Olympic lifters would have some of the best developed shoulder/trap/back muscles of any athlete. Good delt workout too. Deadlifts are great to, started some three days ago after a year or so off them, upper traps not too sore, but the rest of the muscle group is feeling it down to the mid/lower spine. Love that pain!

Originally posted by pacesetter So Mr Aust is right the way i see it, the best trap developer is the deadlifts, and not just sets of 2 or 3 heavy reps, but different rep schemes up to 10 and even more. So true Pace Adel is always telling me I have decent traps, I dont think they are that flash but I suppose they are a better bodypart for me (always self-critical arent we). While I occasionaly throw some shrugs in at the end of a back workout I have got all my mass from deadlifts (I do lots of bent rows as well). Sometime heavy for 4-6 reps, other times it might be 3 x sets of 10 on a heavy weight. Let me put it this way, you could do 5-6 hard sets of shrugs and the same for hyperextensions to work traps and lower back. OR.............. You could do 3 hard, heavy gutbusting sets of deads. Which one do you think leads to more growth? peace 🙂

Would someone describe in detail the "high pull" excercise? Thanks

Hold an olympic barbell in front of you at shoulder width. Pull it rapidly up to your nipple line, with your elbows pointing up and wrists straight. If your wrists are bent or your elbows are pulling back, it is wrong. Try to imagine being controlled like a puppet, the strings would be connected to your elbows, not your hands or wrists. Once you have mastered the technique, then try 5 sets of 5 reps. I hope this helps.

here u have have it adam. ill give it a shot today......... 🙂

agree with messiah.....i do as you describe and works wonders for me, but then my traps come up quicker than any other body part.

So???? Let's not confuse "high pulls" with "upright rows"? They sound very similar in fashion, but it is my guess that you are using a significantly heavier weight with the high pulls as to give it more trap emphasis? And only pulling up to nipple level rather than chin level. Right? Wrong? Stuffed if i know? Don't give it a shit either way?