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  1. #1
    leckbass is offline Second Set
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    shrugs, high or low reps

    What works better for building mass for traps, heavy weight and low reps or lighter weight and higher reps?

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  3. #2
    Acein91 is offline Warming Up
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    I would think high weight, low reps... that's normally the case. I can't think of why higher reps would build more mass for traps

    Are you talking about direct training of the traps?

  4. #3
    quick1 is offline In Orientation
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    Both. It's all about keeping your muscles off guard. I like doing low, medium, high rep and also you can switch up temples and rest inbetween times.

  5. #4
    limestix is offline Second Set
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    Low weight very high reps. I guarantee it. Traps are very hard to overload because they actuate such a small range of motion. If you use heavy weight, you are going to blow your CNS capability before you overload your traps. But don't take the low weight thing too far, you still need a good weight. The traps can take a hell of a lot, so use whatever weight causes you to fail after 40-50 shrugs. You should be shrugging FAST too. 1 second for up and down. Also, hauling things, like in the case of farmers walks will build your traps too.

    Villagers tremble before my mighty traps!
    Last edited by limestix; Dec. 04/08 at 07:55 PM.

  6. #5
    leckbass is offline Second Set
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    thanks for the replies, i will switch it up. I figured i needed a switch because my hands would give out from the heavy weights, but my traps feel like then can take alot more.
    Last edited by leckbass; Dec. 04/08 at 08:30 PM.

  7. #6
    Excder is offline Second Set
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    Screw shrugs! Do Hang Cleans or power cleans. Hang cleans with proper form will build better traps that shrugs.

    IMO shrugs are just an excuse for guys to load up the bar with weight they will never be able to move except those few inches that shrugging allows for
    Last edited by Excder; Dec. 04/08 at 08:54 PM.

  8. #7
    Chillen is offline Banned
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    Quote Originally Posted by leckbass View Post
    thanks for the replies, i will switch it up. I figured i needed a switch because my hands would give out from the heavy weights, but my traps feel like then can take alot more.
    Find some exercises that will strengthen your grip, and add them in your exercise routine appropriately.

    In addition, you could try an over/under grip and see if you can handle the current weight better, and possibly handle more weight as you progress.

    I do not say this much, but some of the advice thus far is amusing.

    40 to 50 shrugs..in one set.....come on guys...lol


    Best wishes,

    Chillen
    Last edited by Chillen; Dec. 04/08 at 08:52 PM.

  9. #8
    wesrman is offline Verge of Overtraining
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    I like around 12-15 reps personally. I also prefer behind back shrugs.

    To strengthen your grip try a wrist roller, spring loaded gripper and hanging from a pull up bar.

  10. #9
    limestix is offline Second Set
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    Quote Originally Posted by Chillen View Post
    40 to 50 shrugs..in one set.....come on guys...lol
    That's what it takes to overload them. My traps speak for themselves

  11. #10
    Chillen is offline Banned
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    Quote Originally Posted by limestix View Post
    That's what it takes to overload them. My traps speak for themselves
    My point is simply, that people tend to get far too wrapped up in "what other people do". Well, what other people do, isn't necessarily correct "for them" to do.

    Though we are all made of flesh, we are not put together the same, and likewise do not respond to sets/reps the same, and our recoverability isn't the same. And, advising 40 to 50 reps (per set) to a new person (and not knowing some of their training history) could "possibly" put them in bed for a while........because they cannot lift their friggen head (). And, "possibly" end their motivation romp that is heightened at the beginning.

    If one is responding well to this rep range. Fine. However, it is not a rep range I will default to when trying to give advice, even if it worked for me.

    By the way, what is missing in this "traps" discussion, is the almighty mass builder (if one can tolerate it): The Dead lift and the Dead Lift w/ Shrug.


    Best wishes,

    Chillen
    Last edited by Chillen; Dec. 04/08 at 10:20 PM.

  12. #11
    limestix is offline Second Set
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    Traps can take a lot. I don't care who's body they are on. They are a big strong muscle. To overload the muscle without overloading your CNS you need to hit it with a lot of reps instead of a lot of weight. 40-50 reps on a low weight will do that. It's like HIIT for your traps.

    It might not necessarily be the best approach in this case, but I would sure recommend giving it a try.

    And the whole not being able to hold up his head is only in the case of not listening to what your body is telling you, which would be the same story no matter what the muscle may be. your body will always tell you when enough is enough
    Last edited by limestix; Dec. 04/08 at 11:54 PM.

  13. #12
    Chillen is offline Banned
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    Quote Originally Posted by limestix View Post
    Traps can take a lot. I don't care who's body they are on. They are a big strong muscle. To overload the muscle without overloading your CNS you need to hit it with a lot of reps instead of a lot of weight. 40-50 reps on a low weight will do that. It's like HIIT for your traps.

    It might not necessarily be the best approach in this case, but I would sure recommend giving it a try.

    And the whole not being able to hold up his head is only in the case of not listening to what your body is telling you, which would be the same story no matter what the muscle may be. your body will always tell you when enough is enough
    Trust me. My body will never see 40 to 50 reps (in one set) for trap development within my Full-Body routine.

    Personally, I see it simply as unnecessary among an "appropriately constructed" Full-Body Routine. The traps do NOT (in most "average" cases) take much stimulant encouragement to grow (with diet supporting growth), and "generally" reps are in the upper limit range.

    Additionally, most persons when they speak about the traps (or look! I have huge traps!), are "generally" speaking about the "view" muscle in the front, and generally are not speaking about the rear or the portion around the scapula and other portions of the upper and middle back (or overall development), and some do not know its overall function (as a whole).

    The upper fibers (the so-called show muscle) lift the scapula, and the "shrug" tends to recruit these fibers, as do Upright Rows and Lateral Raises (as examples). And, even the Military Press to some degree. Rows and the mighty and exceptional Dead Lift recruit more of the Middle (as an example). The lower portion of the "traps" pull the scapula down, and Cleans and Front Deltoid Raises (over head) tend to recruit these fibers during the execution of the movement (as an example).

    Additionally, the shrug is suppose to be a controlled movement focusing on the muscle worked and the squeeze: Keeping your head up, spine neutral, and pulling your shoulder blades up high and raising your shoulders to your ears----Squeezing at the top to---sustain the peak contraction and then lowering the weight fully and repeat. In addition, one can use an over and under hand grip, but I would recommend switching which one is under/over from set to set.

    I work my traps; however, I am not going to do 40 to 50 reps per set, nor am I going to recommend one do so. Additionally, I am not just concerned about the show muscle, if I am going to develop this muscle, then I want to recruit the "entire" muscle, and this can be done through: The "Shrug" and Dead Lift, and Dead Lift with Shrug, Upright Row, DB Arm Pits, etc (as examples) and......indirectly by execution of other exercises within a Full-Body routine.

    In my personal trap development, I have strength and a weakness for my size and weight. I have very strong rear and upper back development, but rather weak show case muscle in the front (at least in my opinion)--which I am working on in this bulk period. I am going to upload some more pics from when I was 152/154 pounds showing the upper back. There is a striking difference, but the traps in the front need improvement, while the upper back is coming along just fine.


    Best regards,


    Chillen
    Last edited by Chillen; Dec. 05/08 at 01:29 AM.

  14. #13
    limestix is offline Second Set
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    Op wants mass. Typically that means the show muscle, and what I said is a great way to build the show muscle.

    Don't be scared of high reps. Just because something doesn't follow tradition does not make it bad or wrong. If all you want is strength, stick with the low reps. If you are pursuing mass, as the OP says he is, than low reps is definitely not always the solution.

    In all honesty I don't think shrugs are a very good exercise, but if OP is going for trap mass through shrugs, high volume with high intensity is a good way to do.
    Last edited by limestix; Dec. 08/08 at 12:14 PM.

  15. #14
    Chillen is offline Banned
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    Quote Originally Posted by limestix View Post
    Op wants mass. Typically that means the show muscle, and what I said is a great way to build the show muscle.

    Don't be scared of high reps. Just because something doesn't follow tradition does not make it bad or wrong. If all you want is strength, stick with the low reps. If you are pursuing mass, as the OP says he is, than low reps is definitely not always the solution.

    In all honesty I don't think shrugs are a very good exercise, but if OP is going for trap mass through shrugs, high volume with high intensity is a good way to do.

    Also, just wondering, why do you recommend squeezing at the top and sustaining peak contraction?

    and the trap pics roll I'll join in I guess, Although with 15%+ BF its a little less impressive. Note the luxurious chest hair.


    I guess this is the official trap thread now?
    Hey! That's too cool.........I deleted my pics, thinking I was inappropriately posting them in this thread, and didn't want to go off topic.

    DUDE! You are impressive!

    I will repost mine if the OP is cool with the way the thread is going.




    Best wishes


    Chillen
    Last edited by Chillen; Dec. 05/08 at 03:03 AM.

  16. #15
    limestix is offline Second Set
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    Yea put em back up and maybe more will be posted.

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