Trapless

[Tatersalad]

And I'm getting my lats to grow from the back workout advice. It's just pretty damn cool to see a 47 year old body coming together. I look and feel better than I ever have and I'm still just getting started. I live a 2 minute walk from my gym and it's hard not to overtrain. I'm getting very much addicted to this

 

[NovaFlex]

I actually had to stop doing snatch grip DLs for a bit because my traps were getting disproportionate and it looked ridiculous.

I think you might’ve been the one that told me about it lol

 

[Tatersalad]

Broke the 19 inch mark

 

[Test_Subject]

Broke the 19 inch mark

Doing work man. Keep it up!

 

[Megadick3000]

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.

Nobodies tried them. Its some ultra old school lift that was totally forgotten by bodybuilding. Ive been going to gyms for 22 years and ive still never seen someone do hise shrugs, only me.

The thing i really like about them is your not restricted by grip strength, since the bar is resting on your traps/upper back you can overload the heck out of it and not be limited by your grip. You definitely want a bar pad unless your savage as fuck. They also thicken my neck into a tree trunk. I wouldnt be surprised if wrestling coaches were recommending them for wrestlers, it seems like the kind of lift they would benefit a lot from.

Definitely try them out, and go as heavy as you can possibly go plus pausing at the top, as i mentioned for me its what my knees can bare that limits me, i could honestly hise shrug alot more than 160kg if my knees were able to handle the load but i got small bones and im paranoid about injury.

 

[MFAAS]

I like the kirk shrug a lot. Here is a nice article about it and some other stuff to build traps/shoulder girdle muscles

Build Big Traps and Strengthen Your Lifts With Shrugs | BarBend

They're not fancy, but shrugs are a key movement for strengthening the all-important trap muscles for aesthetics and better lifts.

barbend.com

 

[NovaFlex]

I like the kirk shrug a lot. Here is a nice article about it and some other stuff to build traps/shoulder girdle muscles

Build Big Traps and Strengthen Your Lifts With Shrugs | BarBend

They're not fancy, but shrugs are a key movement for strengthening the all-important trap muscles for aesthetics and better lifts.

barbend.com

How much of a fucking gym nerd am I—I read the first sentence and knew who wrote the article lmao.

 

[Tatersalad]

I got my smith machine shrugs up to 225 and I can tell once you can go heavy traps build fast. I'm already seeing a noticeable difference

 

[Tatersalad]

Another thing I noticed about traps if you get your form off very much it causes serious neck cricks. Learned that the hard way. Lol

 

[cmK9s33]

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

Totally! Snatch grip deadlifts and snatch grip upright rows (snatch high pulls I think OL call them) are the best trap builders for me.

I would like to try farmers carries with a trap bar using a Reeves DL grip. If My grip could hold out I think that would be excellent as well.

 

[NLM36]

I train all muscles in the 5-9,10-12,15-20 rep range. It’s all heavy because it’s all 3 second negatives, 1second paused at the the half way point, 1 second paused at the bottom and 2 second contraction and squeeze. All working sets to failure. One top end lower rep set and one back off set with an intensifier added to push beyond failure on all exercises.
when I do the 15-20 reps it’s 2 sets of 15-20 with all the same principles applied.
Calves, abs, traps etc. all the same

 

[MisterSuperGod]

Yeah I think. Just make sure you get one big ass tape measurer.

So i had the wife do her best to measure delt to delt across the back. Just a smidge past the 21" mark.

i couldn't find the flexible measuring tape, so i settled for the metal one. Not sure if there would be any difference, but if i can find it, i'll have her check it again.