Trouble engaging traps

[maassive]

hey guys

I am wondering if there is anyone out there who has had a similar problem and overcome it.

I have a lot of trouble feeling my traps when I shrug stuff. Basically, i jsut cant get em to hurt. sometimes they hurt the next day and they're growing, but not as fast as i'd like.

[Android]

- use shrug machine or dumbbells

- squeeze at the top

- work up to a heavy weight that allows around 12-15 reps

- then add in straps (if you have to pick a weight based on what you can hold in your hands you're holding back your traps development)

- start to count your 3-5 working sets only once you reach your heavy weight

- avoid calf raises while shrugging

most importantly with shrugs however you decide to do them...

- on the movement down let the weight pull your shoulders right down at the bottom so they stretch the hell out of your traps.

[samoan_muscle]

hey guys

I am wondering if there is anyone out there who has had a similar problem and overcome it.

I have a lot of trouble feeling my traps when I shrug stuff. Basically, i jsut cant get em to hurt. sometimes they hurt the next day and they're growing, but not as fast as i'd like.

What sort of weight are you using?

[Daz69]

- use shrug machine or dumbbells

- squeeze at the top

- work up to a heavy weight that allows around 12-15 reps

- then add in straps (if you have to pick a weight based on what you can hold in your hands you're holding back your traps development)

- start to count your 3-5 working sets only once you reach your heavy weight

- avoid calf raises while shrugging

most importantly with shrugs however you decide to do them...

- on the movement down let the weight pull your shoulders right down at the bottom so they stretch the hell out of your traps.

I used to have trouble with my traps...

I'd agree with Android, form is everything....

Unless you are able to complete the full movement, with a decent weight then you're not going to get the best results....

A full stretch at the bottom, & as far up at the top (try holding the weight at the top on each rep)....

The weight has to be heavy enough, but not too heavy that you can't complete the full movement...

Try it in front of a mirror to make sure you go up high enough & so you don't let one shoulder drop lower than the other.....

Try & gauge 12-15 reps at failure......

[muscle99]

Have you recently begun training your traps? Keep training them! You may need a little bit more muscle there to really feel it. When you have a bit more muscle mass there you will establish a better mind to muscle connection as well. I had the same issue with my lats for a while.

[Ronin]

Android, why do you advise to avoid calf raises while doing shrugs?

[Android]

Android, why do you advise to avoid calf raises while doing shrugs?

It's common when the going gets tough to want to use legs or calves to cheat the weight up. While cheating is a valid method of pushing limits I'd avoid until he gets form sorted

[Ronin]

:doh: Ok, I get ya now...I thought you were meaning to avoid doing calf raises (as an exercise in their own right)...thought maybe there was some sort of weird side effect of the calf machine pads pushing down on the traps

[Shutupandsquat]

Try going really light like 60 kgs. Shrug that at the front for 15 reps then superset it with shrugs from behind for 15 reps. Genetically; my traps grow better than other body parts but yeah. Just try it and see how it goes. One the Android didn't mention is to bend your arms. Not a hell of a lot, just bend them slightly so the shoulders come up that bit more to squeeze the traps.

[maassive]

thanks for the input all. another question along the same lines: which do you recommend DB or BB shrugs?

[Daz69]

thanks for the input all. another question along the same lines: which do you recommend DB or BB shrugs?

All is good.....

I find DB's work better for me, especially when doing side raises..

Although our DB's only go up to 50kgs so I just have to do more reps...

When I want to go really heavy I have to use BB or machine...

Mix em up, see how you feel...

[thatwaslight]

IMO nothing builds traps like deadlifts coming in second db shrugs although my personal favorite is using the smith and standing in front of the bar to pull. (arms behind your back) you get a great contraction with these

[Shutupandsquat]

Even try cables.