Contrast Training for Size
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Contrast Training for Size

Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.

By: Lee Boyce Added: March 25th, 2013
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  1. #1
    Roddy
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    Traps. How to build up

    Ok guys i have been working out for 6 months with awesome results, but my back isnt keeping up.

    I'm working on recovering from a 2 week Trapazeus Muscle spasm. Basically my traps went rock hard, clenched.....its like having a nasty crick in the neck.

    I've been told its because they were underdeveloped and couldnt keep up with the workout i was doing. Does this sound right?

    If so what are some REALLY good trap exercises?

    Thanks
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  2. #2
    MixmasterNash
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    Deadlifts. Heavy deadlifts.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John
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  3. #3
    LilQbanPapi16
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    uh, try latpulldowns, and row
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  4. #4
    ilankaplan1
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    shrugs, deadlifts, and these worked incredible for me: hold a barbell with an overhand grip in the middle. keep ur back and neck straight and while only using ur traps, curl the bar to ur chest, and slowly bring it back down, flexing ur traps. i do a ton of these and my traps really blew up.
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  5. #5
    ilankaplan1
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    uh, try latpulldowns, and row
    aint latpull downs miainly for ur lats?
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  6. #6
    andy51
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    I personally like deads, shrugs, and CLEANS. Who told you that underdeveloped traps were the cause?
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  7. #7
    SW
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    Seated rows, deads, low-lat pulldowns r teh best!
    "You can take control of my mind and my body, but there is one thing a Saiyan always keeps.... his PRIDE!"- Vegeta

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  8. #8
    SpecialK
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    Quote Originally Posted by MixmasterNash
    Deadlifts. Heavy deadlifts.
    :withstupi
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  9. #9
    AKraut
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    Quote Originally Posted by MixmasterNash
    Deadlifts. Heavy deadlifts.
    qft

    My traps blew up after I starting doing real real heavy deadlifts. I'm talking sets that make you noxious and cause a scene...
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  10. #10
    Hatred
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    Agreed.
    Deadlifts are great for causing scenes. I love causing scenes.
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  11. #11
    ianack4life
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    Deadlifts, shrugs, front raises.
    Blood, sweat, and tears.
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  12. #12
    CraigVA286
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    Deadlifts + food = traps
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  13. #13
    Optimum08
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    Deadlifts. Heavy ones like they said above. As well as heavy shrugs...
    Status: Cutting...Heavily

    "Squats make the ghetto booty"-Me
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  14. #14
    Canadian Crippler
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    Quote Originally Posted by ilankaplan1
    hold a barbell with an overhand grip in the middle. keep ur back and neck straight and while only using ur traps, curl the bar to ur chest, and slowly bring it back down, flexing ur traps. i do a ton of these and my traps really blew up.
    Hmm, I fail to see how reverse curls target the traps.
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  15. #15
    PYRO
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    Quote Originally Posted by Canadian Crippler
    Hmm, I fail to see how reverse curls target the traps.
    I agree unless he's talking about upright rows...Where you pull the bar, not curl...
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  16. #16
    ianack4life
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    Quote Originally Posted by PYRO
    I agree unless he's talking about upright rows...Where you pull the bar, not curl...
    Yeah, I was going to suggest uprights but I dont think its the most effective. I do them on my shoulder day, not back day.
    Blood, sweat, and tears.
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  17. #17
    Roddy
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    Uhh the guy at physio therapy said that since they were not developed in proportion that i created gross overstrain causing a tear, inflamation and in result a really bad spasm.
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  18. #18
    TTT
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    I'm surprised no one has mentioned any type of overhead press yet.
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  19. #19
    MixmasterNash
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    Quote Originally Posted by TTT
    I'm surprised no one has mentioned any type of overhead press yet.
    They're relatively weak stabilizers at best for oh pressing.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John
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  20. #20
    trich daddy
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    There are 3 exercises which will really make your traps blow up hyoooge!!



    .......






    deadlifts, deadlifts, and deadlifts. And go heavy.
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  21. #21
    Mr. ?
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    Trap Implants!
    Last edited by Mr. ?; 02-02-2005 at 06:52 AM.
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  22. #22
    SilverSonic
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    Also you could try seated bent-over rear-deltoid flys



    And my bad form lateral raises really hit my traps lol. Just grab a dumbell, brace the other arm on something and sling it up and down for a bit
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  23. #23
    ElPietro
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    Whatever you do, don't deadlift right now. I guess nobody here actually read your posts. Stick to light shrugs, maybe with the dumbells only, and just keep building up over time. Even if it feels somewhat easy, do it. Don't try and go for something that is too taxing until you've developed the muscle a bit. Then progress on strength slowly. When you can finally get to the point where you are pulling heavy weight for you, and can cope with weight that you might struggle with for 8 or 10 reps, then your traps might be used to the strain that starting on deadlifts might give you.

    Then if you want you can start deadlifting.

    If you deadlift now, underdeveloped traps might cause other muscles to compensate which could lead to further complications.
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  24. #24
    Adam
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    :withstupi
    If you want, just do really really light trap work (20-30%1RM) every 3 days for 2-3weeks just to get blood flow to them. It will help with recovery.
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  25. #25
    Keith Wassung
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    1. Hise Shrug
    2. Starr Power Shrugs
    3. Snatch High Pulls

    find a good Chiropractor with a sports background-let me know if you need some help with this-kww
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