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Monster Traps
- Thread starter Billthebutcher
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S
strongishsteve
Member
- Apr 29, 2013
- 25
- 3
Traps have always been a weak spot for me.
I’ve always done the 'strict with a squeeze' on all my shrugs (once a week BB and DB once a week behind the back and DB) since throwing that out the window and sticking about 10-20% over my max dead on a bar and spending 20 mins doing as many reps as possible, often with form that makes onlookers cry and vomit simultaneously, they've started growing like mad. Albeit only from "shit" to "he might lift weights"
reps tend to start in the 5-7 range and end in the 2-3
I also do a fair bit of cleaning and a lot of overhead work (presses and jerks mainly) which probably helps.
I’ve always done the 'strict with a squeeze' on all my shrugs (once a week BB and DB once a week behind the back and DB) since throwing that out the window and sticking about 10-20% over my max dead on a bar and spending 20 mins doing as many reps as possible, often with form that makes onlookers cry and vomit simultaneously, they've started growing like mad. Albeit only from "shit" to "he might lift weights"
reps tend to start in the 5-7 range and end in the 2-3
I also do a fair bit of cleaning and a lot of overhead work (presses and jerks mainly) which probably helps.
Azog
Senior Member
- Sep 9, 2012
- 111
- 9
When I lifted at a dedicated Oly lifting gym, we would have shrug contests after our workouts. We would just go stupid heavy and as long as the bar was moving, it counted. Didn't really get a good squeeze or slow up/down. Worked great for me at the time.
On the flipside of that, I now do slow, strict lower weight reps and my traps are improving and are one of my stronger points (for a skinny shit). Both ways work!
On the flipside of that, I now do slow, strict lower weight reps and my traps are improving and are one of my stronger points (for a skinny shit). Both ways work!
S
strongishsteve
Member
- Apr 29, 2013
- 25
- 3
that sounds hellishly good fun!!
ever heard the old bodybuilding mantra "you cant flex bone"? I think that stands for traps (and legs but that's not the subject) more than most bodyparts, I had weak small traps, all the "stretch and squeeze" stuff made no difference, once there's some meat and strength the traps I think you can get a lot more out of that style training. given that you O lifted and did crazy/awesome shrug competitions I'd hazard that it set you up for success in that style of training.
just like concentration curls aint gonna help my bony arms but someone who's put in their time with heavy BB curls and stuck some size on could reach that level of development with them.
just my £0.02
ever heard the old bodybuilding mantra "you cant flex bone"? I think that stands for traps (and legs but that's not the subject) more than most bodyparts, I had weak small traps, all the "stretch and squeeze" stuff made no difference, once there's some meat and strength the traps I think you can get a lot more out of that style training. given that you O lifted and did crazy/awesome shrug competitions I'd hazard that it set you up for success in that style of training.
just like concentration curls aint gonna help my bony arms but someone who's put in their time with heavy BB curls and stuck some size on could reach that level of development with them.
just my £0.02
PillarofBalance
Strength Pimp
- Feb 27, 2011
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