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User
November 14th 04, 02:17 AM
I'm trying to build my traps. Right now I am doing shrugs with dumbells.
The weight isn't heavy, but it isn't exactly light either. After 20 reps
I'm not feeling that I'm working the muscles (I know this isn't exactly
empirical scientific evidence but I'm thinking I should be "feeling"
something). I'm sure my form is wrong.

Can anyone give me any pointers on how to properly do this movement? Any
other freeweight-based trap movements I should be considering?

Many thanks.

Jim
November 14th 04, 02:39 AM
"User" > wrote in message
...
> I'm trying to build my traps. Right now I am doing shrugs with dumbells.
> The weight isn't heavy, but it isn't exactly light either. After 20 reps
> I'm not feeling that I'm working the muscles (I know this isn't exactly
> empirical scientific evidence but I'm thinking I should be "feeling"
> something). I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this movement? Any
> other freeweight-based trap movements I should be considering?
>
> Many thanks.

Apparently the mainstream press has come around. I saw an article today on
my msn home page that said the biggest problem is people are not using
heavier weights.
Just a thought.

Jim

Paul Cassel
November 14th 04, 02:49 AM
User wrote:
> I'm trying to build my traps. Right now I am doing shrugs with dumbells.
> The weight isn't heavy, but it isn't exactly light either. After 20 reps
> I'm not feeling that I'm working the muscles (I know this isn't exactly
> empirical scientific evidence but I'm thinking I should be "feeling"
> something). I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this movement? Any
> other freeweight-based trap movements I should be considering?
>
> Many thanks.
>
>
do deads and do 'em heavy.

Lee Michaels
November 14th 04, 03:59 AM
"User" > wrote in message
...
> I'm trying to build my traps. Right now I am doing shrugs with dumbells.
> The weight isn't heavy, but it isn't exactly light either. After 20 reps
> I'm not feeling that I'm working the muscles (I know this isn't exactly
> empirical scientific evidence but I'm thinking I should be "feeling"
> something). I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this movement? Any
> other freeweight-based trap movements I should be considering?
>

Grasp weights.

Stand tall.

Lift shoulders.

Repeat.

You're welcome.

gman99
November 14th 04, 04:23 AM
"User" > wrote:
> I'm trying to build my traps. Right now I am doing shrugs with dumbells.
> The weight isn't heavy, but it isn't exactly light either. After 20 reps
> I'm not feeling that I'm working the muscles (I know this isn't exactly
> empirical scientific evidence but I'm thinking I should be "feeling"
> something). I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this movement? Any
> other freeweight-based trap movements I should be considering?
>
> Many thanks.

20 reps ??? all at once or 2 sets....3 sets ??

Try other exercises...upright row for instance...

carlos
November 14th 04, 04:25 AM
Lee Michaels wrote:
> "User" > wrote in message
> ...
>> I'm trying to build my traps. Right now I am doing shrugs with
>> dumbells. The weight isn't heavy, but it isn't exactly light either.
>> After 20 reps I'm not feeling that I'm working the muscles (I know
>> this isn't exactly empirical scientific evidence but I'm thinking I
>> should be "feeling" something). I'm sure my form is wrong.
>>
>> Can anyone give me any pointers on how to properly do this movement?
>> Any other freeweight-based trap movements I should be considering?
>>
>
> Grasp weights.
>
> Stand tall.
>
> Lift shoulders.
>
> Repeat.
>
> You're welcome.

or.. as I do:

Grasp bar that's cabled up to the weight thing

Stand tall.

Lift shoulders.

Rotate shoulders back and down, so it's like a circular motion.

Lift shoulders.

Turn kneck hard right, then hard left.

Repeat.

You're most welcome :)

elzinator
November 14th 04, 04:42 AM
On Sun, 14 Nov 2004 04:25:05 -0000, carlos wrote:
>Lee Michaels wrote:
>> "User" > wrote in message
>> ...
>>> I'm trying to build my traps. Right now I am doing shrugs with
>>> dumbells. The weight isn't heavy, but it isn't exactly light either.
>>> After 20 reps I'm not feeling that I'm working the muscles (I know
>>> this isn't exactly empirical scientific evidence but I'm thinking I
>>> should be "feeling" something). I'm sure my form is wrong.
>>>
>>> Can anyone give me any pointers on how to properly do this movement?
>>> Any other freeweight-based trap movements I should be considering?
>>>
>>
>> Grasp weights.
>>
>> Stand tall.
>>
>> Lift shoulders.
>>
>> Repeat.
>>
>> You're welcome.
>
>or.. as I do:
>
>Grasp bar that's cabled up to the weight thing
>
>Stand tall.
>
>Lift shoulders.
>
>Rotate shoulders back and down, so it's like a circular motion.
>
>Lift shoulders.
>
>Turn kneck hard right, then hard left.

A word from a rehab specialist on that (as relayed to me):

Do not roll shoulders forward and back, do not let chin drop to chest
(keep head up). The above form (neck and shoulder rolling) puts
tremendous torsional stress on the shoulder joints and cervical discs.
Not a good idea.

Instead, hold dumb bells at sides of body, with head still and looking
straight ahead, raise shoulders to ears, hold for x seconds, and
slowly lower dbs, keeping dbs at side of body. Allow the traps to
stretch for a few seconds, and then repeat.

This is actually a rehab exercise prescribed for me for a herniated C6
disc.


---------------
My give-a-**** meter is broken.

Jeff Finlayson
November 14th 04, 05:47 AM
User wrote:

> I'm trying to build my traps. Right now I am doing shrugs with dumbells.
> The weight isn't heavy, but it isn't exactly light either. After 20 reps
> I'm not feeling that I'm working the muscles (I know this isn't exactly
> empirical scientific evidence but I'm thinking I should be "feeling"
> something). I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this movement? Any
> other freeweight-based trap movements I should be considering?

Use a steady, controlled tempo and go for 8-12 reps and multiple sets.
Maybe use a slight pause at bottom and/or top to prevent bouncy reps.

Slambram
November 14th 04, 07:39 AM
On Sat, 13 Nov 2004 19:49:34 -0700, Paul Cassel > wrote:

>User wrote:
>> I'm trying to build my traps. Right now I am doing shrugs with dumbells.
>> The weight isn't heavy, but it isn't exactly light either. After 20 reps
>> I'm not feeling that I'm working the muscles (I know this isn't exactly
>> empirical scientific evidence but I'm thinking I should be "feeling"
>> something). I'm sure my form is wrong.
>>
>> Can anyone give me any pointers on how to properly do this movement? Any
>> other freeweight-based trap movements I should be considering?
>>
>> Many thanks.
>>
>>
>do deads and do 'em heavy.

Ditto. You can even try to do a shrug on your last rep or two if you
feel up to it. You'll definitely feel that the next day...

Curt James
November 14th 04, 08:56 AM
Slambram > wrote:
> [snip] Paul Cassel > wrote:
> >User wrote:
> >> I'm trying to build my traps. [snip] shrugs
> >> with dumbells. [snip] pointers on how to
> >> properly do this movement? Any other
> >> freeweight-based trap movements [snip]?
> >> Many thanks.
> >>
> >do deads and do 'em heavy.
>
> Ditto. You can even try to do a shrug on
> your last rep or two if you feel up to it.

Ditto on the ditto. Plus, go old school:
Cleans and do 'em heavy, too.

http://www.theministryoffitness.com/mof/library/anims/pclean.htm

--
Curt
http://www.emusclemag.com/forum/
http://www.bbszene.de/


--
Posted via Mailgate.ORG Server - http://www.Mailgate.ORG

spodosaurus
November 14th 04, 12:59 PM
carlos wrote:
> Lee Michaels wrote:
>
>>"User" > wrote in message
...
>>
>>>I'm trying to build my traps. Right now I am doing shrugs with
>>>dumbells. The weight isn't heavy, but it isn't exactly light either.
>>>After 20 reps I'm not feeling that I'm working the muscles (I know
>>>this isn't exactly empirical scientific evidence but I'm thinking I
>>>should be "feeling" something). I'm sure my form is wrong.
>>>
>>>Can anyone give me any pointers on how to properly do this movement?
>>>Any other freeweight-based trap movements I should be considering?
>>>
>>
>>Grasp weights.
>>
>>Stand tall.
>>
>>Lift shoulders.
>>
>>Repeat.
>>
>>You're welcome.
>
>
> or.. as I do:
>
> Grasp bar that's cabled up to the weight thing
>
> Stand tall.
>
> Lift shoulders.
>
> Rotate shoulders back and down, so it's like a circular motion.
>

Great way to grind up your AC joint and the bursa beneath it...

> Lift shoulders.
>
> Turn kneck hard right, then hard left.

That's ****tarded. Joking like that is a good way to get a newbie hurt
you stupid ****. Do NOT turn your head when lifting. It's spelled neck,
not 'kneck', ****tard.

>
> Repeat.
>
> You're most welcome :)
>
>


--
spammage trappage: replace fishies_ with yahoo

I'm going to die rather sooner than I'd like. I tried to protect my
neighbours from crime, and became the victim of it. To jump to the end
of the story, as a result of this I need a bone marrow transplant. Many
people around the world are waiting for a marrow transplant, too. Please
volunteer to be a marrow donor:
http://www.abmdr.org.au/
http://www.marrow.org/

carlos
November 14th 04, 05:02 PM
spodosaurus wrote:
> carlos wrote:
>> Lee Michaels wrote:
>>
>>> "User" > wrote in message
>>> ...
>>>
>>>> I'm trying to build my traps. Right now I am doing shrugs with
>>>> dumbells. The weight isn't heavy, but it isn't exactly light
>>>> either. After 20 reps I'm not feeling that I'm working the muscles
>>>> (I know this isn't exactly empirical scientific evidence but I'm
>>>> thinking I should be "feeling" something). I'm sure my form is
>>>> wrong. Can anyone give me any pointers on how to properly do this
>>>> movement? Any other freeweight-based trap movements I should be
>>>> considering?
>>>
>>> Grasp weights.
>>>
>>> Stand tall.
>>>
>>> Lift shoulders.
>>>
>>> Repeat.
>>>
>>> You're welcome.
>>
>>
>> or.. as I do:
>>
>> Grasp bar that's cabled up to the weight thing
>>
>> Stand tall.
>>
>> Lift shoulders.
>>
>> Rotate shoulders back and down, so it's like a circular motion.
>>
>
> Great way to grind up your AC joint and the bursa beneath it...
>
>> Lift shoulders.
>>
>> Turn kneck hard right, then hard left.
>
> That's ****tarded. Joking like that is a good way to get a newbie hurt
> you stupid ****. Do NOT turn your head when lifting. It's spelled
> neck, not 'kneck', ****tard.

Wind your ****ing neck in. (no pun intended). I was doing regular shrugs and
my uncle told me that doing this would work the area extra well, so that's
what I've been doing.

I wasn't joking, but it it's bad, then fair do's and thanks for the advice.
I'll stop doing it myself.

spodosaurus
November 14th 04, 05:21 PM
carlos wrote:
> spodosaurus wrote:
>
>>carlos wrote:
>>
>>>Lee Michaels wrote:
>>>
>>>
>>>>"User" > wrote in message
...
>>>>
>>>>
>>>>>I'm trying to build my traps. Right now I am doing shrugs with
>>>>>dumbells. The weight isn't heavy, but it isn't exactly light
>>>>>either. After 20 reps I'm not feeling that I'm working the muscles
>>>>>(I know this isn't exactly empirical scientific evidence but I'm
>>>>>thinking I should be "feeling" something). I'm sure my form is
>>>>>wrong. Can anyone give me any pointers on how to properly do this
>>>>>movement? Any other freeweight-based trap movements I should be
>>>>>considering?
>>>>
>>>>Grasp weights.
>>>>
>>>>Stand tall.
>>>>
>>>>Lift shoulders.
>>>>
>>>>Repeat.
>>>>
>>>>You're welcome.
>>>
>>>
>>>or.. as I do:
>>>
>>>Grasp bar that's cabled up to the weight thing
>>>
>>>Stand tall.
>>>
>>>Lift shoulders.
>>>
>>>Rotate shoulders back and down, so it's like a circular motion.
>>>
>>
>>Great way to grind up your AC joint and the bursa beneath it...
>>
>>
>>>Lift shoulders.
>>>
>>>Turn kneck hard right, then hard left.
>>
>>That's ****tarded. Joking like that is a good way to get a newbie hurt
>>you stupid ****. Do NOT turn your head when lifting. It's spelled
>>neck, not 'kneck', ****tard.
>
>
> Wind your ****ing neck in. (no pun intended). I was doing regular shrugs and
> my uncle told me that doing this would work the area extra well, so that's
> what I've been doing.

Sorry, I got too much into the spirit of MFW and went a little overboard
on my insults. Hopefully my over the top response can be mitigated by
the fact that I'm currently having severe pain from a neck injury and
just reading the exercise description the way you perform shrugs cuased
me pain :-)

> I wasn't joking, but it it's bad, then fair do's and thanks for the advice.
> I'll stop doing it myself.

Yeah, your uncle doesn't know what he's talking about this time.
Rolling the shoulders is bad enough, but turning your head side
to side is just asking for a neck brace and lots of physiotherapy sessions.


--
spammage trappage: replace fishies_ with yahoo

I'm going to die rather sooner than I'd like. I tried to protect my
neighbours from crime, and became the victim of it. To jump to the end
of the story, as a result of this I need a bone marrow transplant. Many
people around the world are waiting for a marrow transplant, too. Please
volunteer to be a marrow donor:
http://www.abmdr.org.au/
http://www.marrow.org/

Bob Mann
November 14th 04, 05:25 PM
On Sat, 13 Nov 2004 19:17:25 -0700, "User" > wrote:

>I'm trying to build my traps. Right now I am doing shrugs with dumbells.
>The weight isn't heavy, but it isn't exactly light either. After 20 reps
>I'm not feeling that I'm working the muscles (I know this isn't exactly
>empirical scientific evidence but I'm thinking I should be "feeling"
>something). I'm sure my form is wrong.
>
>Can anyone give me any pointers on how to properly do this movement? Any
>other freeweight-based trap movements I should be considering?
>
>Many thanks.
>

You're just not working hard enough.
Do deadlifts at a weight you can just manage 5 or 6 reps.
Get heavy dumbbells and do farmers walks with them
If you still feel the need to do shrugs do them heavy with a barbell
or even a (what's that?) trap bar.
Do angled shrugs where you lie down against an incline bench, let
your arms hang and shrug straight up.
If you can do 20 reps at any time you don't have enough weight on the
bar to make your traps grow unless you have already done the heavy
work.
--
Bob Mann
Help save trees. Wipe your ass with an owl.

Bob MacWilliam
November 14th 04, 06:32 PM
"User" > wrote in message
...
> I'm trying to build my traps. Right now I am doing shrugs with dumbells.
> The weight isn't heavy, but it isn't exactly light either. After 20 reps
> I'm not feeling that I'm working the muscles (I know this isn't exactly
> empirical scientific evidence but I'm thinking I should be "feeling"
> something). I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this movement? Any
> other freeweight-based trap movements I should be considering?
>
> Many thanks.
>

There were a couple other posts that mentioned going heavier. The traps,
like the calves have a more mechanically advantageous leverage position (I
think this was discussed here a little while back) than most other muscles
like the bicep for example. What this means is that they must be worked
HEAVY.

Most simply do not go heavy enough with traps and calves. I for one must
use wraps to get a decent trap WO because my grip fails first.

Bob

gman99
November 15th 04, 02:39 PM
> Most simply do not go heavy enough with traps and calves. I for one must
> use wraps to get a decent trap WO because my grip fails first.

I've also used a universal machine to do shrugs...use the bench press...use
the max and then throw a few plates on the handles...make's it easier
because you can keep the bar at you side instead in front of or behind
you...

Bob Falooley
November 15th 04, 07:09 PM
User wrote:

> I'm trying to build my traps. Right now I am doing shrugs with dumbells.
> The weight isn't heavy, but it isn't exactly light either. After 20 reps
> I'm not feeling that I'm working the muscles (I know this isn't exactly
> empirical scientific evidence but I'm thinking I should be "feeling"
> something). I'm sure my form is wrong.
>
> Can anyone give me any pointers on how to properly do this movement? Any
> other freeweight-based trap movements I should be considering?
>
> Many thanks.

The answer to this is really easy. If you want big traps, focus on
Deadlift, Cleans, and High Pulls, then eat more.

--Falooley

gman99
November 15th 04, 07:58 PM
Bob Falooley > wrote:
> User wrote:
>
> > I'm trying to build my traps. Right now I am doing shrugs with
> > dumbells. The weight isn't heavy, but it isn't exactly light either.
> > After 20 reps I'm not feeling that I'm working the muscles (I know this
> > isn't exactly empirical scientific evidence but I'm thinking I should
> > be "feeling" something). I'm sure my form is wrong.
> >
> > Can anyone give me any pointers on how to properly do this movement?
> > Any other freeweight-based trap movements I should be considering?
> >
> > Many thanks.
>
> The answer to this is really easy. If you want big traps, focus on
> Deadlift, Cleans, and High Pulls, then eat more.
>

How does a deadlift work the traps ?? At what point are you contracting the
trapezius ??

Keith Hobman
November 15th 04, 08:20 PM
In article >,
(gman99) wrote:

> Bob Falooley > wrote:
> > User wrote:
> >
> > > I'm trying to build my traps. Right now I am doing shrugs with
> > > dumbells. The weight isn't heavy, but it isn't exactly light either.
> > > After 20 reps I'm not feeling that I'm working the muscles (I know this
> > > isn't exactly empirical scientific evidence but I'm thinking I should
> > > be "feeling" something). I'm sure my form is wrong.
> > >
> > > Can anyone give me any pointers on how to properly do this movement?
> > > Any other freeweight-based trap movements I should be considering?
> > >
> > > Many thanks.
> >
> > The answer to this is really easy. If you want big traps, focus on
> > Deadlift, Cleans, and High Pulls, then eat more.
> >
>
> How does a deadlift work the traps ?? At what point are you contracting the
> trapezius ??

Statically during the entire ROM.

gman99
November 15th 04, 08:22 PM
(Keith Hobman) wrote:
> In article >,
> (gman99) wrote:
>
> > Bob Falooley > wrote:
> > > User wrote:
> > >
> > > > I'm trying to build my traps. Right now I am doing shrugs with
> > > > dumbells. The weight isn't heavy, but it isn't exactly light
> > > > either. After 20 reps I'm not feeling that I'm working the muscles
> > > > (I know this isn't exactly empirical scientific evidence but I'm
> > > > thinking I should be "feeling" something). I'm sure my form is
> > > > wrong.
> > > >
> > > > Can anyone give me any pointers on how to properly do this
> > > > movement? Any other freeweight-based trap movements I should be
> > > > considering?
> > > >
> > > > Many thanks.
> > >
> > > The answer to this is really easy. If you want big traps, focus on
> > > Deadlift, Cleans, and High Pulls, then eat more.
> > >
> >
> > How does a deadlift work the traps ?? At what point are you contracting
> > the trapezius ??
>
> Statically during the entire ROM.

So, if the trap was doing nothing my arms would simply come apart from my
body ?? Is the light finally coming on ???

Lyle McDonald
November 15th 04, 08:37 PM
gman99 wrote:

> (Keith Hobman) wrote:
>
>>In article >,
>>(gman99) wrote:
>>
>>
>>>Bob Falooley > wrote:
>>>
>>>>User wrote:
>>>>
>>>>
>>>>>I'm trying to build my traps. Right now I am doing shrugs with
>>>>>dumbells. The weight isn't heavy, but it isn't exactly light
>>>>>either. After 20 reps I'm not feeling that I'm working the muscles
>>>>>(I know this isn't exactly empirical scientific evidence but I'm
>>>>>thinking I should be "feeling" something). I'm sure my form is
>>>>>wrong.
>>>>>
>>>>>Can anyone give me any pointers on how to properly do this
>>>>>movement? Any other freeweight-based trap movements I should be
>>>>>considering?
>>>>>
>>>>>Many thanks.
>>>>
>>>>The answer to this is really easy. If you want big traps, focus on
>>>>Deadlift, Cleans, and High Pulls, then eat more.
>>>>
>>>
>>>How does a deadlift work the traps ?? At what point are you contracting
>>>the trapezius ??
>>
>>Statically during the entire ROM.
>
>
> So, if the trap was doing nothing my arms would simply come apart from my
> body ?? Is the light finally coming on ???

No, you're still an idiot.

Lyle

Jeff Finlayson
November 15th 04, 09:53 PM
Keith Hobman wrote:
> gman99 wrote:
>>Bob Falooley wrote:
>>>User wrote:

>>>>I'm trying to build my traps. Right now I am doing shrugs with
>>>>dumbells. The weight isn't heavy, but it isn't exactly light either.

>>>>Can anyone give me any pointers on how to properly do this movement?
>>>>Any other freeweight-based trap movements I should be considering?

>>>The answer to this is really easy. If you want big traps, focus on
>>>Deadlift, Cleans, and High Pulls, then eat more.
>>
>>How does a deadlift work the traps ?? At what point are you contracting the
>>trapezius ??
>
> Statically during the entire ROM.

And when the shoulder blades are pulled back slightly.