Problems training my traps.... - SuperiorMuscle.com

Face · #1 06-04-04, 06:42 PM

When training my traps using shrugs, I encounter a very big problem...... in order to get any feeling in my traps, i need to use bigger dumbells than I would normally use. But the problem with using these big weights for my shrugs is that after about 2 sets, my forearms really start burning and i am not able to grip the dumbells properly anymore. Eventually, after a few reps in each set, even if i decrease the weight, my grip just goes and i drop the weight even before I have exhausted my traps to the maximum.

Is this common problem? Can anybody recommend any other good exercises for traps alone? All I do at the moment are variations on shrugs.

Scrumhalf · #2 06-04-04, 06:54 PM

Get a pair of lifting straps. Cost me about 4 bucks. You wear the loop around your wrist and then wrap it around the dumbbell handles so that the bulk of the weights are being supported by your wrists and not your hand grip. Simple and effective.

meat12 · #3 06-04-04, 08:46 PM

Quote:

Originally posted by Scrumhalf
Get a pair of lifting straps. Cost me about 4 bucks. You wear the loop around your wrist and then wrap it around the dumbbell handles so that the bulk of the weights are being supported by your wrists and not your hand grip. Simple and effective.

I have wrist wraps and they work great. Try doing shrugs with bb's. Using the wraps I'm able to go way heavier than I ever did before your forearms can only handle so much. I got mine at sportmart for like 4 bucks,they make a world of a difference.

Also try doing shrugs with the bb behind your back...it gives a real nice burn

**Shibby** · #4 06-05-04, 02:38 AM

Exactly what I do. I too also like putting the bb behind my back for one of the exercises.

Face · #5 06-05-04, 05:13 AM

So, with a wrist strap, am I right in thinking that when you let go of the weight it hangs freely off your wrist? Can you guys think of any other exercises other than shrugs for doing traps, i would like to add a bit of variety, although I know there are a million and one variations of shrugs.

Scrumhalf · #6 06-05-04, 10:00 AM

Quote:

Originally posted by Face
So, with a wrist strap, am I right in thinking that when you let go of the weight it hangs freely off your wrist?

Not exactly.... if you let go of the dumbbell, the strap will unravel and the dumbbell will fall to the floor. However, your grip will have to merely prevent the dumbbell from unraveling the strap, not support its entire weight.

Here is a photo:

http://www.bodybuilding.com/store/pwrstrap.html

I also do cable rows with the elbows sticking out instead of close to the body. Nekrawulf had a description of this exerciese in one of his early articles in the Training section - page down all the way to the really early articles (1-10).

Gumbo · #7 06-05-04, 11:19 AM

For variation, try using the standing calf machine for traps. Stand with your feet flat on the floor next to the raised platform and lower the shoulder pads as low as they will go. Now simply position yourself with the pads on your shoulders and raise them to your ears.

What a burn!

Gumbo

BOHICA · #8 06-05-04, 01:57 PM

One trap exercise I tend to end on is reverse shrugs. I get on the dip machine, raise up lock out my elbows. I then let my shoulders raise up as I let me back and neck sink down. Then I even back out.

alcast082 · #9 06-05-04, 03:41 PM

there comes a point when your doing too much weight for your hands to grip. I know when i do shrugs on a barbell can stack aorund 3 45 plates and a 25 on each side and after 6 or 7 reps i have to drop it because i feel it slipping. With the straps i can hang on a lot more but if i put more weight it starts hurting my grip even though my traps can lift it. hmmm I guess i have to work more on my forearms.

Severedties · #10 06-05-04, 06:04 PM

Straps

Stonecold54 · #11 06-07-04, 01:23 PM

Quote:

Originally posted by Face
When training my traps using shrugs, I encounter a very big problem...... in order to get any feeling in my traps, i need to use bigger dumbells than I would normally use. But the problem with using these big weights for my shrugs is that after about 2 sets, my forearms really start burning and i am not able to grip the dumbells properly anymore. Eventually, after a few reps in each set, even if i decrease the weight, my grip just goes and i drop the weight even before I have exhausted my traps to the maximum.

Is this common problem? Can anybody recommend any other good exercises for traps alone? All I do at the moment are variations on shrugs.

wide grip cable rows also hit the middle traps wonderfully. most people forget that traps are not just the top area going into our neck, they make up 1/4 of the back surface area.

Racer814 · #12 06-17-04, 08:47 PM

HEAVY dumbbell shrugs and upright rows for me......mine respond very well...love them

Integrator · #13 06-18-04, 06:12 PM

Quote:

Originally posted by Scrumhalf
Get a pair of lifting straps. Cost me about 4 bucks. You wear the loop around your wrist and then wrap it around the dumbbell handles so that the bulk of the weights are being supported by your wrists and not your hand grip. Simple and effective.

that sounds like a great idea. Its so simple that I didn't even think about it

Face · #14 06-18-04, 06:27 PM

I have decided to keep at the training without the wrist straps. my forearms seem to be getting a great workout this way, and they are getting bigger and stronger all the time

lordikon · #15 06-19-04, 01:27 AM

Quote:

Originally posted by Gumbo
For variation, try using the standing calf machine for traps. Stand with your feet flat on the floor next to the raised platform and lower the shoulder pads as low as they will go. Now simply position yourself with the pads on your shoulders and raise them to your ears.

What a burn!

Gumbo

That's good advice. Before I could only do 60lbs in each hand at 8 reps, now that I've tried it your way I don't need to use my hands and my shrugs have more than tripled in weight and in reps. My gym doesn't have standing calf machine, but the v-squat machine is close enough.

Now my standing calf raises have gone up by about 40% too, before I was using a barbell, and the weight was killing shoulders just sitting on them.

You've helped my workout a shitload, thx bro.

Scrumhalf · #16 06-19-04, 01:38 AM

I tried 2 exercises I learned about on this site that have worked great for my traps:

1. Nekrawulf had, in one of his earliest posts in the training forum, talked about cable rows with elbows flared out instead of being held close to the body. Similar I think in effect to wide grip cable rows that SC described in this thread (I don't have wide grip bar in my gym, so I have not tried that variation)

2. machine shrugs on the standing calf raise machine that Gumbo described in this thread. I tried it for the first time this week - what a burn!

Thanks Nekrawulf, SC and Gumbo!