Traps

[User]

I'm trying to build my traps. Right now I am doing shrugs with
dumbells. The weight isn't heavy, but it isn't exactly light
either. After 20 reps I'm not feeling that I'm working the
muscles (I know this isn't exactly empirical scientific
evidence but I'm thinking I should be "feeling" something).
I'm sure my form is wrong.

Can anyone give me any pointers on how to properly do this
movement? Any other freeweight-based trap movements I should
be considering?

Many thanks.

[Jim]

"User" <user@host.net> wrote in message
news:cn6f7n$jgi$1@reader1.panix.com...
> I'm trying to build my traps. Right now I am doing shrugs
> with dumbells. The weight isn't heavy, but it isn't exactly
> light either. After 20 reps I'm not feeling that I'm working
> the muscles (I know this isn't exactly empirical scientific
> evidence but I'm thinking I should be "feeling" something).
> I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this
> movement? Any other freeweight-based trap movements I should
> be considering?
>
> Many thanks.

Apparently the mainstream press has come around. I saw
an article today on my msn home page that said the
biggest problem is people are not using heavier weights.
Just a thought.

Jim

[Paul Casse]

User wrote:
> I'm trying to build my traps. Right now I am doing shrugs
> with dumbells. The weight isn't heavy, but it isn't exactly
> light either. After 20 reps I'm not feeling that I'm working
> the muscles (I know this isn't exactly empirical scientific
> evidence but I'm thinking I should be "feeling" something).
> I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this
> movement? Any other freeweight-based trap movements I should
> be considering?
>
> Many thanks.
>
>
do deads and do 'em heavy.

[Lee Michae]

"User" <user@host.net> wrote in message
news:cn6f7n$jgi$1@reader1.panix.com...
> I'm trying to build my traps. Right now I am doing shrugs
> with dumbells. The weight isn't heavy, but it isn't exactly
> light either. After 20 reps I'm not feeling that I'm working
> the muscles (I know this isn't exactly empirical scientific
> evidence but I'm thinking I should be "feeling" something).
> I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this
> movement? Any other freeweight-based trap movements I should
> be considering?
>

Grasp weights.

Stand tall.

Lift shoulders.

Repeat.

You're welcome.

[Gman99]

"User" <user@host.net> wrote:
> I'm trying to build my traps. Right now I am doing shrugs
> with dumbells. The weight isn't heavy, but it isn't exactly
> light either. After 20 reps I'm not feeling that I'm working
> the muscles (I know this isn't exactly empirical scientific
> evidence but I'm thinking I should be "feeling" something).
> I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this
> movement? Any other freeweight-based trap movements I should
> be considering?
>
> Many thanks.

20 reps ??? all at once or 2 sets....3 sets ??

Try other exercises...upright row for instance...

[Jeff Finla]

User wrote:

> I'm trying to build my traps. Right now I am doing shrugs
> with dumbells. The weight isn't heavy, but it isn't exactly
> light either. After 20 reps I'm not feeling that I'm working
> the muscles (I know this isn't exactly empirical scientific
> evidence but I'm thinking I should be "feeling" something).
> I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this
> movement? Any other freeweight-based trap movements I should
> be considering?

Use a steady, controlled tempo and go for 8-12 reps and
multiple sets. Maybe use a slight pause at bottom and/or top
to prevent bouncy reps.

[Carlos]

Lee Michaels wrote:
> "User" <user@host.net> wrote in message
> news:cn6f7n$jgi$1@reader1.panix.com...
>> I'm trying to build my traps. Right now I am doing shrugs
>> with dumbells. The weight isn't heavy, but it isn't exactly
>> light either. After 20 reps I'm not feeling that I'm
>> working the muscles (I know this isn't exactly empirical
>> scientific evidence but I'm thinking I should be "feeling"
>> something). I'm sure my form is wrong.
>>
>> Can anyone give me any pointers on how to properly do this
>> movement? Any other freeweight-based trap movements I
>> should be considering?
>>
>
> Grasp weights.
>
> Stand tall.
>
> Lift shoulders.
>
> Repeat.
>
> You're welcome.

or.. as I do:

Grasp bar that's cabled up to the weight thing

Stand tall.

Lift shoulders.

Rotate shoulders back and down, so it's like a circular
motion.

Lift shoulders.

Turn kneck hard right, then hard left.

Repeat.

You're most welcome :)

[Slambram]

On Sat, 13 Nov 2004 19:49:34 -0700, Paul Cassel
<paul1@abq.com> wrote:

>User wrote:
>> I'm trying to build my traps. Right now I am doing shrugs
>> with dumbells. The weight isn't heavy, but it isn't exactly
>> light either. After 20 reps I'm not feeling that I'm
>> working the muscles (I know this isn't exactly empirical
>> scientific evidence but I'm thinking I should be "feeling"
>> something). I'm sure my form is wrong.
>>
>> Can anyone give me any pointers on how to properly do this
>> movement? Any other freeweight-based trap movements I
>> should be considering?
>>
>> Many thanks.
>>
>>
>do deads and do 'em heavy.

Ditto. You can even try to do a shrug on your last rep or
two if you feel up to it. You'll definitely feel that the
next day...

[Elzinator]

On Sun, 14 Nov 2004 04:25:05 -0000, carlos wrote:
>Lee Michaels wrote:
>> "User" <user@host.net> wrote in message
>> news:cn6f7n$jgi$1@reader1.panix.com...
>>> I'm trying to build my traps. Right now I am doing shrugs
>>> with dumbells. The weight isn't heavy, but it isn't
>>> exactly light either. After 20 reps I'm not feeling that
>>> I'm working the muscles (I know this isn't exactly
>>> empirical scientific evidence but I'm thinking I should be
>>> "feeling" something). I'm sure my form is wrong.
>>>
>>> Can anyone give me any pointers on how to properly do this
>>> movement? Any other freeweight-based trap movements I
>>> should be considering?
>>>
>>
>> Grasp weights.
>>
>> Stand tall.
>>
>> Lift shoulders.
>>
>> Repeat.
>>
>> You're welcome.
>
>or.. as I do:
>
>Grasp bar that's cabled up to the weight thing
>
>Stand tall.
>
>Lift shoulders.
>
>Rotate shoulders back and down, so it's like a circular
>motion.
>
>Lift shoulders.
>
>Turn kneck hard right, then hard left.

A word from a rehab specialist on that (as relayed to me):

Do not roll shoulders forward and back, do not let chin drop
to chest (keep head up). The above form (neck and shoulder
rolling) puts tremendous torsional stress on the shoulder
joints and cervical discs. Not a good idea.

Instead, hold dumb bells at sides of body, with head still and
looking straight ahead, raise shoulders to ears, hold for x
seconds, and slowly lower dbs, keeping dbs at side of body.
Allow the traps to stretch for a few seconds, and then repeat.

This is actually a rehab exercise prescribed for me for a
herniated C6 disc.

---------------
My give-a-shit meter is broken.

[Curt James]

Slambram <slambram@slambram.com> wrote:
> [snip] Paul Cassel <paul1@abq.com> wrote:
> >User wrote:
> >> I'm trying to build my traps. [snip] shrugs with
> >> dumbells. [snip] pointers on how to properly do this
> >> movement? Any other freeweight-based trap movements
> >> [snip]? Many thanks.
> >>
> >do deads and do 'em heavy.
>
> Ditto. You can even try to do a shrug on your last rep or
> two if you feel up to it.

Ditto on the ditto. Plus, go old school: Cleans and do 'em
heavy, too.

http://www.theministryoffitness.com/mof/library/anims/pclean.-
htm

--
Curt http://www.emusclemag.com/forum/ http://www.bbszene.de/

--
Posted via Mailgate.ORG Server - http://www.Mailgate.ORG

[Bob Mann]

On Sat, 13 Nov 2004 19:17:25 -0700, "User"
<user@host.net> wrote:

>I'm trying to build my traps. Right now I am doing shrugs
>with dumbells. The weight isn't heavy, but it isn't exactly
>light either. After 20 reps I'm not feeling that I'm working
>the muscles (I know this isn't exactly empirical scientific
>evidence but I'm thinking I should be "feeling" something).
>I'm sure my form is wrong.
>
>Can anyone give me any pointers on how to properly do this
>movement? Any other freeweight-based trap movements I should
>be considering?
>
>Many thanks.
>

You're just not working hard enough. Do deadlifts at a weight
you can just manage 5 or 6 reps. Get heavy dumbbells and do
farmers walks with them If you still feel the need to do
shrugs do them heavy with a barbell or even a (what's that?)
trap bar. Do angled shrugs where you lie down against an
incline bench, let your arms hang and shrug straight up. If
you can do 20 reps at any time you don't have enough weight on
the bar to make your traps grow unless you have already done
the heavy work.
--
Bob Mann Help save trees. Wipe your ass with an owl.

[Bob Macwil]

"User" <user@host.net> wrote in message
news:cn6f7n$jgi$1@reader1.panix.com...
> I'm trying to build my traps. Right now I am doing shrugs
> with dumbells. The weight isn't heavy, but it isn't exactly
> light either. After 20 reps I'm not feeling that I'm working
> the muscles (I know this isn't exactly empirical scientific
> evidence but I'm thinking I should be "feeling" something).
> I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this
> movement? Any other freeweight-based trap movements I should
> be considering?
>
> Many thanks.
>

There were a couple other posts that mentioned going heavier.
The traps, like the calves have a more mechanically
advantageous leverage position (I think this was discussed
here a little while back) than most other muscles like the
bicep for example. What this means is that they must be
worked HEAVY.

Most simply do not go heavy enough with traps and calves. I
for one must use wraps to get a decent trap WO because my grip
fails first.

Bob

[Spodosauru]

carlos wrote:
> Lee Michaels wrote:
>
>>"User" <user@host.net> wrote in message
>>news:cn6f7n$jgi$1@reader1.panix.com...
>>
>>>I'm trying to build my traps. Right now I am doing shrugs
>>>with dumbells. The weight isn't heavy, but it isn't exactly
>>>light either. After 20 reps I'm not feeling that I'm
>>>working the muscles (I know this isn't exactly empirical
>>>scientific evidence but I'm thinking I should be "feeling"
>>>something). I'm sure my form is wrong.
>>>
>>>Can anyone give me any pointers on how to properly do this
>>>movement? Any other freeweight-based trap movements I
>>>should be considering?
>>>
>>
>>Grasp weights.
>>
>>Stand tall.
>>
>>Lift shoulders.
>>
>>Repeat.
>>
>>You're welcome.
>
>
> or.. as I do:
>
> Grasp bar that's cabled up to the weight thing
>
> Stand tall.
>
> Lift shoulders.
>
> Rotate shoulders back and down, so it's like a
> circular motion.
>

Great way to grind up your AC joint and the bursa
beneath it...

> Lift shoulders.
>
> Turn kneck hard right, then hard left.

That's fucktarded. Joking like that is a good way to get a
newbie hurt you stupid shit. Do NOT turn your head when
lifting. It's spelled neck, not 'kneck', fucktard.

>
> Repeat.
>
> You're most welcome :)
>
>

--
spammage trappage: replace fishies_ with yahoo

I'm going to die rather sooner than I'd like. I tried to
protect my neighbours from crime, and became the victim of it.
To jump to the end of the story, as a result of this I need a
bone marrow transplant. Many people around the world are
waiting for a marrow transplant, too. Please volunteer to be a
marrow donor: http://www.abmdr.org.au/ http://www.marrow.org/

[Carlos]

spodosaurus wrote:
> carlos wrote:
>> Lee Michaels wrote:
>>
>>> "User" <user@host.net> wrote in message
>>> news:cn6f7n$jgi$1@reader1.panix.com...
>>>
>>>> I'm trying to build my traps. Right now I am doing shrugs
>>>> with dumbells. The weight isn't heavy, but it isn't
>>>> exactly light either. After 20 reps I'm not feeling that
>>>> I'm working the muscles (I know this isn't exactly
>>>> empirical scientific evidence but I'm thinking I should
>>>> be "feeling" something). I'm sure my form is wrong. Can
>>>> anyone give me any pointers on how to properly do this
>>>> movement? Any other freeweight-based trap movements I
>>>> should be considering?
>>>
>>> Grasp weights.
>>>
>>> Stand tall.
>>>
>>> Lift shoulders.
>>>
>>> Repeat.
>>>
>>> You're welcome.
>>
>>
>> or.. as I do:
>>
>> Grasp bar that's cabled up to the weight thing
>>
>> Stand tall.
>>
>> Lift shoulders.
>>
>> Rotate shoulders back and down, so it's like a circular
>> motion.
>>
>
> Great way to grind up your AC joint and the bursa
> beneath it...
>
>> Lift shoulders.
>>
>> Turn kneck hard right, then hard left.
>
> That's fucktarded. Joking like that is a good way to get a
> newbie hurt you stupid shit. Do NOT turn your head when
> lifting. It's spelled neck, not 'kneck', fucktard.

Wind your fucking neck in. (no pun intended). I was doing
regular shrugs and my uncle told me that doing this would work
the area extra well, so that's what I've been doing.

I wasn't joking, but it it's bad, then fair do's and thanks
for the advice. I'll stop doing it myself.

[Spodosauru]

carlos wrote:
> spodosaurus wrote:
>
>>carlos wrote:
>>
>>>Lee Michaels wrote:
>>>
>>>
>>>>"User" <user@host.net> wrote in message
>>>>news:cn6f7n$jgi$1@reader1.panix.com...
>>>>
>>>>
>>>>>I'm trying to build my traps. Right now I am doing shrugs
>>>>>with dumbells. The weight isn't heavy, but it isn't
>>>>>exactly light either. After 20 reps I'm not feeling that
>>>>>I'm working the muscles (I know this isn't exactly
>>>>>empirical scientific evidence but I'm thinking I should
>>>>>be "feeling" something). I'm sure my form is wrong. Can
>>>>>anyone give me any pointers on how to properly do this
>>>>>movement? Any other freeweight-based trap movements I
>>>>>should be considering?
>>>>
>>>>Grasp weights.
>>>>
>>>>Stand tall.
>>>>
>>>>Lift shoulders.
>>>>
>>>>Repeat.
>>>>
>>>>You're welcome.
>>>
>>>
>>>or.. as I do:
>>>
>>>Grasp bar that's cabled up to the weight thing
>>>
>>>Stand tall.
>>>
>>>Lift shoulders.
>>>
>>>Rotate shoulders back and down, so it's like a circular
>>>motion.
>>>
>>
>>Great way to grind up your AC joint and the bursa
>>beneath it...
>>
>>
>>>Lift shoulders.
>>>
>>>Turn kneck hard right, then hard left.
>>
>>That's fucktarded. Joking like that is a good way to get a
>>newbie hurt you stupid shit. Do NOT turn your head when
>>lifting. It's spelled neck, not 'kneck', fucktard.
>
>
> Wind your fucking neck in. (no pun intended). I was doing
> regular shrugs and my uncle told me that doing this would
> work the area extra well, so that's what I've been doing.

Sorry, I got too much into the spirit of MFW and went a little
overboard on my insults. Hopefully my over the top response
can be mitigated by the fact that I'm currently having severe
pain from a neck injury and just reading the exercise
description the way you perform shrugs cuased me pain :-)

> I wasn't joking, but it it's bad, then fair do's and thanks
> for the advice. I'll stop doing it myself.

Yeah, your uncle doesn't know what he's talking about this
time. Rolling the shoulders is bad enough, but turning your
head side to side is just asking for a neck brace and lots of
physiotherapy sessions.

--
spammage trappage: replace fishies_ with yahoo

I'm going to die rather sooner than I'd like. I tried to
protect my neighbours from crime, and became the victim of it.
To jump to the end of the story, as a result of this I need a
bone marrow transplant. Many people around the world are
waiting for a marrow transplant, too. Please volunteer to be a
marrow donor: http://www.abmdr.org.au/ http://www.marrow.org/

[Bob Falool]

User wrote:

> I'm trying to build my traps. Right now I am doing shrugs
> with dumbells. The weight isn't heavy, but it isn't exactly
> light either. After 20 reps I'm not feeling that I'm working
> the muscles (I know this isn't exactly empirical scientific
> evidence but I'm thinking I should be "feeling" something).
> I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this
> movement? Any other freeweight-based trap movements I should
> be considering?
>
> Many thanks.

The answer to this is really easy. If you want big traps,
focus on Deadlift, Cleans, and High Pulls, then eat more.

--Falooley

[Gman99]

> Most simply do not go heavy enough with traps and calves. I
> for one must use wraps to get a decent trap WO because my
> grip fails first.

I've also used a universal machine to do shrugs...use the
bench press...use the max and then throw a few plates on the
handles...make's it easier because you can keep the bar at you
side instead in front of or behind you...

[Gman99]

Bob Falooley <falooley@yahoo.com> wrote:
> User wrote:
>
> > I'm trying to build my traps. Right now I am doing shrugs
> > with dumbells. The weight isn't heavy, but it isn't
> > exactly light either. After 20 reps I'm not feeling that
> > I'm working the muscles (I know this isn't exactly
> > empirical scientific evidence but I'm thinking I should be
> > "feeling" something). I'm sure my form is wrong.
> >
> > Can anyone give me any pointers on how to properly do this
> > movement? Any other freeweight-based trap movements I
> > should be considering?
> >
> > Many thanks.
>
> The answer to this is really easy. If you want big traps,
> focus on Deadlift, Cleans, and High Pulls, then eat more.
>

How does a deadlift work the traps ?? At what point are you
contracting the trapezius ??

[Keith Hobm]

In article <20041115145859.289$xv@newsreader.com>,
nospam@bogusemail.com (gman99) wrote:

> Bob Falooley <falooley@yahoo.com> wrote:
> > User wrote:
> >
> > > I'm trying to build my traps. Right now I am doing
> > > shrugs with dumbells. The weight isn't heavy, but it
> > > isn't exactly light either. After 20 reps I'm not
> > > feeling that I'm working the muscles (I know this isn't
> > > exactly empirical scientific evidence but I'm thinking I
> > > should be "feeling" something). I'm sure my form is
> > > wrong.
> > >
> > > Can anyone give me any pointers on how to properly do
> > > this movement? Any other freeweight-based trap movements
> > > I should be considering?
> > >
> > > Many thanks.
> >
> > The answer to this is really easy. If you want big traps,
> > focus on Deadlift, Cleans, and High Pulls, then eat more.
> >
>
> How does a deadlift work the traps ?? At what point are you
> contracting the trapezius ??

Statically during the entire ROM.

[Gman99]

khobman@sasktel.net (Keith Hobman) wrote:
> In article <20041115145859.289$xv@newsreader.com>,
> nospam@bogusemail.com (gman99) wrote:
>
> > Bob Falooley <falooley@yahoo.com> wrote:
> > > User wrote:
> > >
> > > > I'm trying to build my traps. Right now I am doing
> > > > shrugs with dumbells. The weight isn't heavy, but it
> > > > isn't exactly light either. After 20 reps I'm not
> > > > feeling that I'm working the muscles (I know this
> > > > isn't exactly empirical scientific evidence but I'm
> > > > thinking I should be "feeling" something). I'm sure my
> > > > form is wrong.
> > > >
> > > > Can anyone give me any pointers on how to properly do
> > > > this movement? Any other freeweight-based trap
> > > > movements I should be considering?
> > > >
> > > > Many thanks.
> > >
> > > The answer to this is really easy. If you want big
> > > traps, focus on Deadlift, Cleans, and High Pulls, then
> > > eat more.
> > >
> >
> > How does a deadlift work the traps ?? At what point are
> > you contracting the trapezius ??
>
> Statically during the entire ROM.

So, if the trap was doing nothing my arms would simply come
apart from my body ?? Is the light finally coming on ???

[Jeff Finla]

Keith Hobman wrote:
> gman99 wrote:
>>Bob Falooley wrote:
>>>User wrote:

>>>>I'm trying to build my traps. Right now I am doing shrugs
>>>>with dumbells. The weight isn't heavy, but it isn't
>>>>exactly light either.

>>>>Can anyone give me any pointers on how to properly do this
>>>>movement? Any other freeweight-based trap movements I
>>>>should be considering?

>>>The answer to this is really easy. If you want big traps,
>>>focus on Deadlift, Cleans, and High Pulls, then eat more.
>>
>>How does a deadlift work the traps ?? At what point are you
>>contracting the trapezius ??
>
> Statically during the entire ROM.

And when the shoulder blades are pulled back slightly.

[Lyle McDon]

gman99 wrote:

> khobman@sasktel.net (Keith Hobman) wrote:
>
>>In article <20041115145859.289$xv@newsreader.com>,
>>nospam@bogusemail.com (gman99) wrote:
>>
>>
>>>Bob Falooley <falooley@yahoo.com> wrote:
>>>
>>>>User wrote:
>>>>
>>>>
>>>>>I'm trying to build my traps. Right now I am doing shrugs
>>>>>with dumbells. The weight isn't heavy, but it isn't
>>>>>exactly light either. After 20 reps I'm not feeling that
>>>>>I'm working the muscles (I know this isn't exactly
>>>>>empirical scientific evidence but I'm thinking I should
>>>>>be "feeling" something). I'm sure my form is wrong.
>>>>>
>>>>>Can anyone give me any pointers on how to properly do
>>>>>this movement? Any other freeweight-based trap movements
>>>>>I should be considering?
>>>>>
>>>>>Many thanks.
>>>>
>>>>The answer to this is really easy. If you want big traps,
>>>>focus on Deadlift, Cleans, and High Pulls, then eat more.
>>>>
>>>
>>>How does a deadlift work the traps ?? At what point are you
>>>contracting the trapezius ??
>>
>>Statically during the entire ROM.
>
>
> So, if the trap was doing nothing my arms would simply come
> apart from my body ?? Is the light finally coming on ???

No, you're still an idiot.

Lyle