Boxing  

Forum Home Boxing Forum European British Classic Aussie MMA Training
Go Back   Boxing News 24 Forum > Boxing > Boxing Training/Amateur Boxing


Reply
 
Thread Tools
Old 11-19-2007, 08:54 PM   #1
Punisher33
Champion
East Side Guru
 
Join Date: Oct 2007
Location: Pittsburgh
Posts: 8,609
vCash: 1000
Default Can someone help me get bigger traps?

I workout at least 4 days a weak, and Im pretty put together. I just cant build up my Traps for the life of me, I do a decent amount of shoulder shrugs but still only got a little bit of results. Im 6'0 and half, 195 pounds if that helps at all. Is there any tips you might have to gain massive traps, I would greatly appreciate it.
Punisher33 is offline  Top
Reply With Quote
Sponsored Links
Old 11-19-2007, 09:09 PM   #2
Punisher33
Champion
East Side Guru
 
Join Date: Oct 2007
Location: Pittsburgh
Posts: 8,609
vCash: 1000
Default Re: Can someone help me get bigger traps?

Quote:
Originally Posted by Ask Whole
up the weight, lower the reps

are you doing it until u fail??
I do 4 sets of about 8-10 reps to failure, I use dumbells for the shrugs. I then lower the wieght and do a shrug and hold for 40 seconds, my trainer said it would help them grow and they did, but now I think I hit a plateau.
Punisher33 is offline  Top
Reply With Quote
Old 11-19-2007, 09:31 PM   #3
pudding
Contender
ESB Senior Member
 
Join Date: Apr 2005
Posts: 618
vCash: 1000
Default Re: Can someone help me get bigger traps?

Quote:
Originally Posted by Punisher33
I workout at least 4 days a weak, and Im pretty put together. I just cant build up my Traps for the life of me, I do a decent amount of shoulder shrugs but still only got a little bit of results. Im 6'0 and half, 195 pounds if that helps at all. Is there any tips you might have to gain massive traps, I would greatly appreciate it.


Don't expect good bodybuilding advice on a boxing website.
pudding is offline  Top
Reply With Quote
Old 11-19-2007, 09:37 PM   #4
radianttwilight
Contender
ESB Senior Member
 
Join Date: May 2007
Posts: 1,272
vCash: 1000
Default Re: Can someone help me get bigger traps?

I never had problem gaining trap size - it's actually the easiest muscle (besides pectorals) for me to bulk up.

Try doing barbell shrugs with a double overhand grip, that's what I always did. They certainly feel alot harder than dumbell shrugs.
radianttwilight is offline  Top
Reply With Quote
Old 11-19-2007, 09:38 PM   #5
Punisher33
Champion
East Side Guru
 
Join Date: Oct 2007
Location: Pittsburgh
Posts: 8,609
vCash: 1000
Default Re: Can someone help me get bigger traps?

Quote:
Originally Posted by Ask Whole
how much weight u doing on the shrug bar?
4 sets huh, try doing 3 sets, with 6 - 8 reps. and if on last set, you finish it with moderate ease. you gotta up the weight. atleast to a point where you cant even do the last rep. This will up the intensity of the workout, and intern create muscle growth due to its stimulation.

And after this, you still think you are on a plateau. Take a good break and recover , i said a week away from your traps. then come back hard, hopefully it will have the same effect as begginers strength
Thanks for the help buddy, it just seems when I adjust the weight I dont feel it as much, but when I use less weight and do more reps I feel it more. I will take your advice however, Im also doing tons of pullups to help in the process.
Punisher33 is offline  Top
Reply With Quote
Old 11-19-2007, 09:41 PM   #6
Punisher33
Champion
East Side Guru
 
Join Date: Oct 2007
Location: Pittsburgh
Posts: 8,609
vCash: 1000
Default Re: Can someone help me get bigger traps?

Quote:
Originally Posted by radianttwilight
I never had problem gaining trap size - it's actually the easiest muscle (besides pectorals) for me to bulk up.

Try doing barbell shrugs with a double overhand grip, that's what I always did. They certainly feel alot harder than dumbell shrugs.
aside from my traps I really got no problems, my upper body is pretty put together. My traps aint bad, they just dont fit well with the rest of my physique.
Punisher33 is offline  Top
Reply With Quote
Old 11-19-2007, 10:00 PM   #7
skipdog
Gatekeeper
ESB Full Member
 
Join Date: Jan 2007
Location: California
Posts: 331
vCash: 1000
Default Re: Can someone help me get bigger traps?

My understanding and experience is that traps are like calves and respond better to higher reps... i used to do them on a smith machine, work up to 315 lbs. xs 20-30 reps xs 4 sets...
skipdog is offline  Top
Reply With Quote
Old 11-19-2007, 10:07 PM   #8
Punisher33
Champion
East Side Guru
 
Join Date: Oct 2007
Location: Pittsburgh
Posts: 8,609
vCash: 1000
Default Re: Can someone help me get bigger traps?

Quote:
Originally Posted by skipdog
My understanding and experience is that traps are like calves and respond better to higher reps... i used to do them on a smith machine, work up to 315 lbs. xs 20-30 reps xs 4 sets...
Thats a good idea, too bad I dont got a smith machine at the house. What do you think of pullups to increase your traps? And how often do you think I should train them a week in your opinion?
Punisher33 is offline  Top
Reply With Quote
Old 11-19-2007, 10:14 PM   #9
younghypnotiq
Belt holder
ESB Addict
 
Join Date: Apr 2007
Location: New Jersey
Posts: 1,614
vCash: 1000
Default Re: Can someone help me get bigger traps?

its gentics. you prolly have small traps. jsut do 3x 8-12 reps thats it no hold or any other bul shit.
younghypnotiq is offline  Top
Reply With Quote
Old 11-20-2007, 07:45 AM   #10
achillesthegreat
FORTUNE FAVOURS THE BRAVE
East Side VIP
 
Join Date: Jul 2004
Posts: 18,269
vCash: 1000
Default Re: Can someone help me get bigger traps?

It really can depend. I'm VERY broad and thus my traps are longer than most peoples so they won't look particularly big but they will be strong. Depends on proportioning. Plus I'm sure some peoples muscles just switch on more than others. Like I have never had to work my forearms and I have mates who've never had to work their traps.

I think its important to keep switching it up until you find what works.
achillesthegreat is offline  Top
Reply With Quote
Old 11-20-2007, 08:44 AM   #11
scurlaruntings
ESB 2002 Club
East Side VIP
 
Join Date: Jul 2004
Location: By any means necessary
Posts: 17,818
vCash: 1000
Default Re: Can someone help me get bigger traps?

Quote:
Originally Posted by achillesthegreat
It really can depend. I'm VERY broad and thus my traps are longer than most peoples so they won't look particularly big but they will be strong. Depends on proportioning. Plus I'm sure some peoples muscles just switch on more than others. Like I have never had to work my forearms and I have mates who've never had to work their traps.

I think its important to keep switching it up until you find what works.
Broad my ass. Iv seen pictures of you and your a streak of piss.

Anyway if he wants big traps do Bent over rows.Case closed.Bent rows targets the entire back but mostly specifically the traps.You have to really squeeze on the way up to get the burn and then he can have big traps sticking out of his shirt like me and that beefy neck syndrome!
scurlaruntings is offline  Top
Reply With Quote
Old 11-20-2007, 08:46 AM   #12
scurlaruntings
ESB 2002 Club
East Side VIP
 
Join Date: Jul 2004
Location: By any means necessary
Posts: 17,818
vCash: 1000
Default Re: Can someone help me get bigger traps?

Quote:
Originally Posted by Punisher33
Thats a good idea, too bad I dont got a smith machine at the house. What do you think of pullups to increase your traps? And how often do you think I should train them a week in your opinion?
Pull ups are an excellent test of pure strenth aswell as working your back in its entireity.Do plenty of them and you`ll see your wings grow in no time.It also works the small of the back including the thickness of your traps if you use a small grip.Works for me!
scurlaruntings is offline  Top
Reply With Quote
Old 11-20-2007, 08:49 AM   #13
Bobby
***.markdemori.com
ESB Senior Member
 
Join Date: Sep 2004
Posts: 780
vCash: 1000
Default Re: Can someone help me get bigger traps?

dont forget, if you dont eat enough no training program will help you grow, the easiest way to overcome plateau is progression, you can progress diff ways, lets say you do 3x10 bb shrugs with 100kg 1 min rest, the next week or session you can do 3x10 bb shrugs with 102.5 kg 1 min rest, but adding weight is not always an option as you have already hit the ceiling as far as weight you can lift, so maybe you could do 3x10 bb shrugs 100kg with 55 seconds rest, or 4x10 bb shrugs 100kg with 1 min rest, or 3x11 bb shrugs 100kg with 1 min rest, so you can manipulate sets,reps,rest to progress from the last session, also adding two trap sessions a week if you are currently doing one to use frequency as a progression method, hope this was simple, you can apply it to anything in the gym
Bobby is offline  Top
Reply With Quote
Old 11-20-2007, 08:51 AM   #14
Bobby
***.markdemori.com
ESB Senior Member
 
Join Date: Sep 2004
Posts: 780
vCash: 1000
Default Re: Can someone help me get bigger traps?

btw if you add another session for traps in the week, i suggest picking another good trap exercise and using the same progression methods,
Bobby is offline  Top
Reply With Quote
Old 11-20-2007, 10:32 AM   #15
viru§™
Belt holder
ESB Addict
 
Join Date: Aug 2007
Posts: 4,100
vCash: 1000
Default Re: Can someone help me get bigger traps?

Heavy deadlift.
viru§™ is offline  Top
Reply With Quote
Reply

Boxing News 24 Forum > Boxing > Boxing Training/Amateur Boxing

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump





All times are GMT -4. The time now is 01:50 AM.


Powered by vBulletin® Version 3.8.0
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Boxing News 24 Forum 2013