Tatersalad
Member
Do traps grow better with higher weight less reps or lower weight higher reps?
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- Thread starter Tatersalad
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RackPuller
Member
All of it
Test_Subject
New Member
This.
High pulls, paused dumbbell shrugs, snatch grip deadlifts, heavy block/rack pulls, heavyish face pulls…
Pick a couple of those and do them for a few months. I guarantee that your traps will explode.
Generally, every muscle on your body is going to grow effectively if you keep your rep range somewhere in 8-12 territory with going to failure or near failure... The latter most likely being just as effective.
So, don't get too hung up on what muscles prefer X rep ranges... Keep that part simple and generally the same at first.
Paused dumbbell shrugs are the best muscle builders for traps, no one can change my mind. The next best is farmer's walks with a focus on the traps... Focus = keep them as flexed as you can. Overall, as much time under tension as you can... Like basically everything else.
So, don't get too hung up on what muscles prefer X rep ranges... Keep that part simple and generally the same at first.
Paused dumbbell shrugs are the best muscle builders for traps, no one can change my mind. The next best is farmer's walks with a focus on the traps... Focus = keep them as flexed as you can. Overall, as much time under tension as you can... Like basically everything else.
Tatersalad
Member
Thanks guys
Megadick3000
Member
Hise shrugs. Nothing helped my traps more than hise shrugs, infact its the only thing i do for traps anymore, as nothing else is needed? You can pause at the top for a second or two.
Problem with dumbbell shrugs is no gym ive been in has heavy enough dumbbells. Im hise shrugging 160kg and id go heavier but my knees cant support anymore weight. Ive never been in a gym with 80kg dumbbells.
I can't say I've tried those but I'll have to give them a whirl. I've done something similar with a standing calf raise machine.
I would honestly truly impressed to see someone do 12 reps of 100lb dumbbells with a true pause at the top for 4 sets, no cheating. That's something I practiced for years and even now, 100lbs is completely sufficient for me to get what I need. A two or three second pause with slow reps through a full ROM makes 100lbs feel like 1000.
Tatersalad
Member
I'm doing chest and triceps today but when I get home I am going to look all of these trap exercises up because some I am unsure of proper technique and that's what I will work at gym tomorrow. Thanks for taking y'all's time to lend me a hand
Btcowboy
Member
High reps and pauses top and bottom has worked for me. I am not huge on the traps but they are noticeable even im a shirt
Tatersalad
Member
Yeah I have pretty much only done shrugs. I researched the technique for each exercise. I'm actually about to head to gym now. One thing I meant to ask is like 3 sets of 3 trap exercises 2 times a week enough or is more frequency needed. Thanks again for all of your help
Tatersalad
Member
I can clearly see why y'all stress the pause so much.
MisterSuperGod
New Member
2 words. Upright mother fucking rows.
i have pretty okay traps, though i believe it's mostly thanks to genetics, still, i never work them directly. They've just responded really well to that movement.
i have pretty okay traps, though i believe it's mostly thanks to genetics, still, i never work them directly. They've just responded really well to that movement.
Tatersalad
Member
Yes sir. I do those in smith machine. One of my favorites
Tatersalad
Member
Well I can safely say I effectively worked traps today. I'm gonna be one sore man come morning. No pain no gain, right?
Tatersalad
Member
Mr. MSG. I take it that's you in your profile picture. I just have one question. How frickin wide are you from shoulder to shoulder? I mean Jesus you're wide.
MisterSuperGod
New Member
That is me, yes, and i honestly couldn't say. The thought of measuring has never even crossed my mind.
How would i go about that? Measure from delt to delt across the back?
Tatersalad
Member
Yeah I think. Just make sure you get one big ass tape measurer.
I forget who told me this when I made this same thread about a year ago.. but god damn, snatch Grip everything. Snatch Grip blew my shit up.
Heavy shrugs too.
315 x20+ will blow you up
Test_Subject
New Member
I actually had to stop doing snatch grip DLs for a bit because my traps were getting disproportionate and it looked ridiculous.
Tatersalad
Member
I've done trap workouts twice so far from the info ya gave. Each time I have been sore for 3 days afterwards but I can tell it's gonna work
