How many sets do you do for traps.
- Thread starter mb97
- Start date
musclebound86
New member
i murder my traps, i do upright rows with easy bar, straight bar and ropes both chest and face level . I go through the entire dumbell rack from low to high then back down to low for shrug's. cleans, straight bar shrug's, curved bar shrug's, and so on usually ill do 4 sets of fifteen then to failure.
I do 4-6 sets sometimes til faliure with medium heavy weight. My Traps grow well from lots of reps with medium weight just as well as if i used heavy weight low reps. My traps grow well and respond kind of like my calfs do
mb97
MuscleChemistry Registered Member
You suck!!!!!
why, i thought most guys were like this with traps, i know i have read alot of guys say their traps grow well regardless of rep and weight range?
The only thing that really made mine grow is heavy weight moderate reps. I used to do barbell shrugs with 315+lbs for 10-12 reps 3-4 sets and I've gone higher for lower reps. Now a days I'm much weaker (and smaller), but I'll load up 225lbs and do those for 12 reps. I'll also do upright rows with moderate weight.
I'm starting to see some decent growth on my traps in a pretty short period of time. Hit 'em heavy and you should see some growth. Just give it time and keep at it.
I'm starting to see some decent growth on my traps in a pretty short period of time. Hit 'em heavy and you should see some growth. Just give it time and keep at it.
Midwest Muscle
New member
Heavy ass deadlifts!!! Nothing makes mine grow better.
Try taking a more narrow grip on the barbell . A closer grip will enable you a greater range and contraction .You will really feel it and you shrug higher . It's a little different than we have been taught .It was always shoulder width ,. I use the smith and free weight . You just have to make sure barbell is balanced . I put my two hands together with thumbs outstretched and touching .. like a close grip on an upright row and shrug bringing my shoulders up high . You will see that you get better contraction than a shoulder width grip .
really? then go balls to the walls heavy! or crush them with reps. Im pretty sure shoulders respond well to both for alot of guys, Then again I guess maybe if your geneticly challenged there it doesnt matter much.
Do you have any front pics where i can see your traps, just out of curiosity, as im sure they are way better then you think they are!
little big guy
New member
I would have to agree with this. And they completly swell up if i even look at test.
Buffalo
MuscleChemistry Member
I've been away from deads for a while and have noticed much smaller traps.
johnjuan_b1
New member
The best results in years past came from destroying them with heavy barbell shrugs of over 500Lbs, followed by heavy dumbell shrugs. 10 sets minimum, 12 reps.
Lately, I discovered the neck machine which is blowing my traps up like crazy...4 sets to the front, 4 sets to the left, and 4 sets to the right. It is an old school machine that is popular in high football weight rooms. I still do 4 sets of moderately heavy shrugs on the cybex or standing nautilus machine as well.
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