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  1. #1
    Registered User omoruwii's Avatar
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    Trap growth/height

    Which exercise has given you the best overall trap development? Can you somehow target the height of your traps?
    Last edited by omoruwii; 05-31-2020 at 11:53 AM.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Overhead pressing, barbell rows, deadlifts

    overhead shrugs are good. I prefer these to conventional shrugs since you don't need as much weight, they are more focused.

    You can't change the shape of a muscle - genetics.
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    feminine and fast-twitch etet1919's Avatar
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    Upright barbel rows- heavy, with wide grip. It's a compound movement, so you're also building your (lateral) delts.
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by etet1919 View Post
    Upright barbel rows- heavy, with wide grip. It's a compound movement, so you're also building your (lateral) delts.
    Good call, it hits the traps pretty hard.
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    feminine and fast-twitch etet1919's Avatar
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    Originally Posted by SuffolkPunch View Post
    Good call, it hits the traps pretty hard.
    Thanks SP. I just wish I could get back to doing that...with the barbel (gotta wait for the gym).

    DBs will work just as well.
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    Registered User KathleenRyan's Avatar
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    Another tip for when doing barbell shrugs is to hold the last rep isometrically up at the top for as long as you can. Keep your shoulders up and pulled toward the back of your ears, your shoulder blades pinched together, and keep the bar up for a good 10+ seconds on the last rep really gives a big pump to the traps.
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    Registered User air2fakie's Avatar
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    If you want to get the most out of a trap workout, do farmer's walks. You'll also hit your upper back, forearms/grip, core, legs and most of your body to some extent, might even be able to count it as cardio. Do them at the very end of a workout as you won't want to do anything else after.

    If you're lacking equipment during quarantine, flip a heavy desk/coffee table or loveseat over your head and just do it as an overhead carry.
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    Registered User KathleenRyan's Avatar
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    Originally Posted by air2fakie View Post
    If you want to get the most out of a trap workout, do farmer's walks. You'll also hit your upper back, forearms/grip, core, legs and most of your body to some extent, might even be able to count it as cardio.
    I like this idea, farmer's walks are underutilized IMO, great grip and "full body" exercise. Forgot about how much of a trap burn these can give too.
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    Registered User Garage Rat's Avatar
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    All these movements will help but be aware the shape/height of the traps is genetic and you can only build upon that foundation.
    So if you have traps with some height you can build them up to a degree,if you have kind of long sloping traps not so much.
    Ill add hold for a second or two on each shrug movement for maximum contraction to increase the time under tension in the maximal contracted position.
    I will also mentioned while i love frames walk i don't think for bodybuilding purposes of the traps that they are great movement for that.There is very little contraction it's more of a supporting movement.
    Yes you will feel the traps and upper back but building trap height requires functional movement from fully extended to a full contraction.
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  10. #10
    Registered User omoruwii's Avatar
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    Originally Posted by air2fakie View Post
    If you want to get the most out of a trap workout, do farmer's walks. You'll also hit your upper back, forearms/grip, core, legs and most of your body to some extent, might even be able to count it as cardio. Do them at the very end of a workout as you won't want to do anything else after.

    If you're lacking equipment during quarantine, flip a heavy desk/coffee table or loveseat over your head and just do it as an overhead carry.
    How can I perform them properly? My gym doesnt have that much of space. 4 sets of 40 seconds? Give me your opinion on it
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  11. #11
    Registered User air2fakie's Avatar
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    Originally Posted by omoruwii View Post
    How can I perform them properly? My gym doesnt have that much of space. 4 sets of 40 seconds? Give me your opinion on it
    It's based on your preference, just make sure you have good posture. You can think in terms of time or distance (to/from certain things in your gym). The longer you do it, the more it'll be like cardio, a shorter distance with higher load will make it more strength training.

    Regardless of which way you go, ramp up gradually until you get an idea how you respond and feel. Try 2-3 sets as a finisher first, they're pretty taxing. Or just one "as far/long as you can" set.

    You could also alternate shrugs with the trap bar as your finisher on other days to get some of that contraction GR mentions above. Trap bar also works for farmer's walks, but are a bit inconsiderate if your gym is small so dbs or kettlebells might be best.
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