Trap question for the big boys

**.V.** · 02-Apr-06, 02:33 PM

or the smaller boys, or the girls, or whoever can help.

With my current TLAD program, I'm only doing shrugs for traps. I love lats and traps, my favorite body part on anyone. I was just wondering, since after shrugs I mostly feel them in the TOP of the trap, if the lower/posterior part is being neglected. Perhaps next time around, when I re-evaluate all my lifts and see what I should change I should replace shrugs with upright rows since I feel these mostly in the posterior part of the trap, not the superior part. Or does the shrug actually target the entire trap and just hurts the top the most?

Ideas?

Khaine · 02-Apr-06, 03:10 PM

Deads and BORs usually nail the traps enough for me... Put some Jaster Shrugs in there and you should be set for behemoth traps...

**.V.** · 02-Apr-06, 03:25 PM

Sadly, with traps and lats being my favorite muscles on anyone, mine are puny. Deads and BOR's just don't get them enough. That's why I was wondering if I should switch shrugs and uprights around every 4-8 weeks. I was doing both on shoulder day, but for now each muscle just gets one lift - hopefully, I'll choose the right one.

Bearbait · 02-Apr-06, 09:10 PM

I find that when I do heavy rack pulls it really hits my traps. I have also down shrugs behind my back on a smith machine which really hit mine in a different way. Good luck.

Blaze · 02-Apr-06, 10:24 PM

Power Cleans and hang cleans work really well too, thats pretty much how develop my traps alot...that and jaster shrugs

:

**.V.** · 02-Apr-06, 10:26 PM

Jaster shrugs, I had forgotten about those. I stopped doing them and just stayed with the front shrugs because my butt was getting in the way of the bar. May have to give them a shot again next shrug day.

**Jaster** · 03-Apr-06, 06:42 AM

Look for a trap bar.
Some bigger sport shops may have them.
I have seen them at the store I use that deals with Gyms.
The bar is bent so your butt will fit.

Axion · 03-Apr-06, 07:26 PM

I personally would stay away from upright rows because I've read they are hell on your shoulders and in my experience they are if you're not super carefull.

I personally just stick to HEAVY barbell shrugs in addition to deadlifts and whatnot. Every now and then I throws in some DB shrugs and some machine shrugs. My traps still aren't the largest but they're coming along.

**MostMuscle** · 03-Apr-06, 10:14 PM

I would rotate HEAVY dumbell, barbell and trap bar shrugs as your mainstay movements and compliment them with lower intensity upright rows and face pulls.

Axion · 03-Apr-06, 11:28 PM

Face Pulls?

**MostMuscle** · 04-Apr-06, 07:12 AM

Face Pulls: This exercise is designed to work the muscles of the upper back and posterior deltoids with the use of a lat pulldown machine and a straight bar or leather tricep strap. Stand in front of the pulldown machine with your hands spaced on the bar wider than shoulder width. Stand back and pull the bar to your face while keeping your elbows flared out. Try to contract the muscles of your upper back for a couple of seconds before returning to the starting position.

**.V.** · 04-Apr-06, 09:08 AM

Thanks everyone. So it'll just be shrug variations for a while. At least while I'm doing the low volume, very few lifts thing. Then when I go back to more lifts later on, I'll add the others back in.

**.V.** · 04-Apr-06, 03:28 PM

OK, if anyone is still looking at this thread - remember, I'm concentrating on strength now. Don't wanna get weak while cutting. Next cycle on this same plan - should I keep doing pullups+weight or switch to BOR's for my lat lift? I love both and chose pullups this time because that would let me go heavier - bodyweight + whatever I was strapping around my waist. But I really like BOR's too. Suggestions? Don't forget...I only get ONE lift for my lats - just like any other muscle or muscle group.