Who trains traps as a seperate muscle group? - UK-Muscle Body Building Community

bigacb · 10-04-2008, 06:18 PM

Just wondered as traps were one of my weakest bodyparts. Who trains them seperate and who trains them as part of shoulders? Ive always wondered because i train them seperate and im thinking of stopping. What exercises do you find hit the traps the best?

Big_Dan · 10-04-2008, 06:36 PM

as of this week i have started a little reverse way o thinking when training traps and back,
Back&Traps ;-
Shrugs-
60kg - 12
100kg - 10
140kg - 8
180kg -8
220kg -8

Deadlifts-
60kg - 12
100kg - 8
140kg - 6
180kg - 2
220kg - 2
240kg - 2
260kg- 2

Bent-over rows -
60kg - 10
100kg - 8
130kg - 6
130kg - 6 (to failure)

wide lat pull downs-
40kg - 10
65kg - 10
75kg - 8
80kg -6 dropset to 60kg - 10

I am going to try this method of putting traps first, see how they react ;)

1988-s.leeson · 10-04-2008, 06:41 PM

i think its best to do them at the end so u can realy exhaust them

do shrugs with varying width grips to hit all heads of the trap. wider is lower down ur back, closer hits the top.

bigacb · 10-04-2008, 07:17 PM

Ive tried everything. I think alot is down to genetics because one of the lads at work doesnt train traps at all and theyre huge. Might introduce upright rows as i never do them.

TaintedSoul · 10-04-2008, 10:14 PM

heavy deadlift and dumbell/barbell shrugs. I had to swap shoulders around with tomorrows workout as my traps are still sore from deadlift I did on tuesday.

cellaratt · 10-04-2008, 11:05 PM

I train back and biceps on the same day so I put shrug's right in the middle of my routine after back, before bi's...I go heavy with arms to the sides, high reps, as high as possible anyways with a good squeeze hold at top and a great stretch at the bottom...

Con · 11-04-2008, 01:44 AM

Your traps are small because your back is small dont focus on just the traps.
Heavy deadlifts heavy bent rows and chin ups thats your back done dont worry about shrugging.

**Robsta** · 11-04-2008, 02:35 AM

I train traps with my shoulders.

pauly7582 · 11-04-2008, 05:03 AM

Quote:

Originally Posted by Big_Dan

as of this week i have started a little reverse way o thinking when training traps and back,

Deadlifts-
60kg - 12
100kg - 8
140kg - 6
180kg - 2
220kg - 2
240kg - 2
260kg- 2

You deadlift 6 plates a side? :faint2: Vid/photo please!

greg fear · 11-04-2008, 09:33 AM

i do them after i have done my quads

am1ev1l · 11-04-2008, 09:39 AM

Quote:

Originally Posted by robsta9

I train traps with my shoulders.

Me too. I include heavy db shrugs and upright rows. I find this is more than enough, along with my shoulder routine.

IMO if you trained them on a separate day and did not over train it would have to be best for development - that's as long as you don't miss out on another muscle group.

thugz · 11-04-2008, 10:30 AM

ive usually always done them at the end of shoulders and been sound. but now sometimes do them in with back as if am only training 3 times per week i do chest, shoulders n tri's.
legs.
back, traps, rear delts n bi's.

S.James.87 · 11-04-2008, 10:48 AM

for me the heavy compounts (deadlifts etc) do the job rows are really good too, i just kill em off at the end of shoulders with 3-5 sets. but as con said i would concentrate on shoulder and back development

TH&S · 11-04-2008, 12:54 PM

Quote:

Originally Posted by pauly7582

You deadlift 6 plates a side? :faint2: Vid/photo please!

Lol are you going to back your 260kg deadlift claim up too...?:beer1:

wogihao · 11-04-2008, 01:10 PM

Quote:

Originally Posted by TH&S

Lol are you going to back your 260kg deadlift claim up too...?:beer1:

What have you started - looking for verifiable truth on a internet forum....

Chaos will reign as the internet numbers are challanged...

Clame - called out - counter call out....

10-04-2008, 06:18 PM	#1 (permalink)
bigacb is bulk cutting...exactly. Join Date: Nov 2007 Location: Manchester Posts: 744	Who trains traps as a seperate muscle group? Just wondered as traps were one of my weakest bodyparts. Who trains them seperate and who trains them as part of shoulders? Ive always wondered because i train them seperate and im thinking of stopping. What exercises do you find hit the traps the best? __________________ January 2004 - 10st3lb (8% bf) January 2005 - 11st5lb (8% bf) January 2006 - 12st3lb (8% bf) January 2007 - 13st0lb (11% bf) January 2008 - 15st4lb (15% bf) Start of bulk (now cut) 27/04/08 - 13st10lb Now... - 14st4lb (+8lb)

10-04-2008, 06:36 PM	#2 (permalink)
Big_Dan getting huge ! Join Date: Jan 2008 Location: wales Posts: 491	Re: Who trains traps as a seperate muscle group? as of this week i have started a little reverse way o thinking when training traps and back, Back&Traps ;- Shrugs- 60kg - 12 100kg - 10 140kg - 8 180kg -8 220kg -8 Deadlifts- 60kg - 12 100kg - 8 140kg - 6 180kg - 2 220kg - 2 240kg - 2 260kg- 2 Bent-over rows - 60kg - 10 100kg - 8 130kg - 6 130kg - 6 (to failure) wide lat pull downs- 40kg - 10 65kg - 10 75kg - 8 80kg -6 dropset to 60kg - 10 I am going to try this method of putting traps first, see how they react ;) __________________ I aim to be the definition of perfect ;)

10-04-2008, 06:41 PM	#3 (permalink)
1988-s.leeson NABBA WEST BRITAIN JUNIORS WINNER Join Date: Feb 2008 Location: torquay, devon Posts: 493	Re: Who trains traps as a seperate muscle group? i think its best to do them at the end so u can realy exhaust them do shrugs with varying width grips to hit all heads of the trap. wider is lower down ur back, closer hits the top. __________________ :lift:Scott Leeson :lift: homepage: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. add me and see pics and video from shows

10-04-2008, 07:17 PM	#4 (permalink)
bigacb is bulk cutting...exactly. Join Date: Nov 2007 Location: Manchester Posts: 744	Re: Who trains traps as a seperate muscle group? Ive tried everything. I think alot is down to genetics because one of the lads at work doesnt train traps at all and theyre huge. Might introduce upright rows as i never do them. __________________ January 2004 - 10st3lb (8% bf) January 2005 - 11st5lb (8% bf) January 2006 - 12st3lb (8% bf) January 2007 - 13st0lb (11% bf) January 2008 - 15st4lb (15% bf) Start of bulk (now cut) 27/04/08 - 13st10lb Now... - 14st4lb (+8lb)

10-04-2008, 10:14 PM	#5 (permalink)
TaintedSoul Goal - 110kg's Join Date: May 2007 Location: 69 Axe wound mile Posts: 3,264	Re: Who trains traps as a seperate muscle group? heavy deadlift and dumbell/barbell shrugs. I had to swap shoulders around with tomorrows workout as my traps are still sore from deadlift I did on tuesday. __________________ _________________________________________________ There's those that do, and those that don't, Those that will, and those that won't, Those that can, and those that can't. ..... Dont be a loser!! ....

10-04-2008, 11:05 PM	#6 (permalink)
cellaratt In the Cellar Join Date: Feb 2008 Location: VT, USA Posts: 1,075	Re: Who trains traps as a seperate muscle group? I train back and biceps on the same day so I put shrug's right in the middle of my routine after back, before bi's...I go heavy with arms to the sides, high reps, as high as possible anyways with a good squeeze hold at top and a great stretch at the bottom... __________________ The little men who live behind my eyes and scream directly at my brain told me to tell you hello. The only thing more expensive than education is ignorance. On the journey of life I choose the psychopath If your not part of the solution than your part of the problem. I'm like a Super Hero with no powers or motivation.

11-04-2008, 01:44 AM	#7 (permalink)
Con Superman Join Date: Sep 2007 Posts: 2,556	Re: Who trains traps as a seperate muscle group? Your traps are small because your back is small dont focus on just the traps. Heavy deadlifts heavy bent rows and chin ups thats your back done dont worry about shrugging.

11-04-2008, 02:35 AM	#8 (permalink)
Robsta Moderator Join Date: Oct 2005 Location: Bedford Posts: 4,820	Re: Who trains traps as a seperate muscle group? I train traps with my shoulders. __________________ Robsta

11-04-2008, 09:33 AM	#10 (permalink)
greg fear Gym Addict Join Date: Nov 2007 Posts: 358	Re: Who trains traps as a seperate muscle group? i do them after i have done my quads

11-04-2008, 10:30 AM	#12 (permalink)
thugz Newbie Trainer Join Date: Aug 2007 Posts: 93	Re: Who trains traps as a seperate muscle group? ive usually always done them at the end of shoulders and been sound. but now sometimes do them in with back as if am only training 3 times per week i do chest, shoulders n tri's. legs. back, traps, rear delts n bi's.

11-04-2008, 10:48 AM	#13 (permalink)
S.James.87 Aiming for perfection!! Join Date: Mar 2008 Location: south west Posts: 85	Re: Who trains traps as a seperate muscle group? for me the heavy compounts (deadlifts etc) do the job rows are really good too, i just kill em off at the end of shoulders with 3-5 sets. but as con said i would concentrate on shoulder and back development

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