trap question

[魂1980]

hi guys, i been working out for a year and half, seen a good progress, but is there any effective way to make my trap bulkier?? also, how many excercise should i do for trap, and how many times should i hit trap muscle in a week??

 

[NBS 4life]

Deadlifts = Traps

 

[LeiYunFat]

Deadlift, power clean, high pull, face pulls, and shrugs.

My traps get hit probably 3x a week, but I never try to work them. It just happens after pulling so much.

 

[魂1980]

question

whats power clean, and high pull??

 

[LeiYunFat]

Google and youtube it. They're pretty complex movements, and I can't explain them as well as other methods can.

 

[Karky]

If you want to give them a try. I highly recommend you see a coach. If you for some reason cant, and you still want to do them. Study technique videos, look in slow motion, read tons of articles, and practice. You cant just go into the gym and do one of those pulls, they are complex.

 

[betsie2k]

I just do dumbell shrugs they hit my traps pretty hard

Upright rows are good for traps aswell I think?

 

[Karky]

shrugs are good and all, but regular shrugs tend to tighten up the rhombs quite a bit, a muscle which is very often tight and its one of the scapula downward rotators, having it tight is not a good idea. To eliminate that problem you can do overhead shrugs, hold a bar over you're head with a wide grip and shrug. It takes the rhombes somewhat out of it.

And about the dynamic pulls, the upper back responds to it like pretty much nothing else.

 

[LeiYunFat]

You cant just go into the gym and do one of those pulls, they are complex.

I disagree. While study is important, I think the only way people can learn to do this movement is to actually do it. You can spend maybe an hour reading about it and watching it, but by then you need to actually try it.

Of course, this with the bar or some other light weight -- never with heavy weights, because that's just stupid.

 

[NBS 4life]

I disagree. While study is important, I think the only way people can learn to do this movement is to actually do it. You can spend maybe an hour reading about it and watching it, but by then you need to actually try it.

Of course, this with the bar or some other light weight -- never with heavy weights, because that's just stupid.

I completely agree is one of the most important steps in motor skill aquisition.

 

[Karky]

I disagree. While study is important, I think the only way people can learn to do this movement is to actually do it. You can spend maybe an hour reading about it and watching it, but by then you need to actually try it.

Of course, this with the bar or some other light weight -- never with heavy weights, because that's just stupid.

No, you dont disagree, you agree. read the whole post.

I hate it when people only quote a part of my post, taking it out of context.
What i meant was you cant go inn and do this like a bench press where most people just walk inn, never having read about correct form, and slam up some serious weight (for them at the moment) and start lifting.
I learned these lifts (and im still learning, as im no expert in them) by studying videos and articles, and i learn something new with them all the time. Ofcource you gotta start trying them at some point, or else you will never get past reading about them and watching them.. But you should do some serious research, whats the point in spending alot of time practicing if you got it all completley wrong? you will teach you're body the wrong movement!