The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member MonStar1023's Avatar
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    Explosive Power Exercises For TRAPS.. ?

    I am curious what do you all think about doing explosive power exercises for your traps?

    My traps are a lagging bodypart and always have been.. I am tryin to find what will cause some serious growth besides standard dumbbell shrugs. Ill have to admit that heavy deads really have exploded my traps.. but other then that, nothing really has. Believe it or not GVT with 10 sets of 10 with dumbbell shrugs somehow made my traps grow a lot...

    Regardless, the explosive power exercises that I am talking about are hang cleans, power cleans, power shrugs.. and a few others. Specifically power shrugs are supposed to be phenomenal for serious trap growth. Here's a link for how to do hang cleans and power cleans if you are unfamiliar.

    Click Here To View How To Do HANG CLEANS & POWER SHRUGS..

    The movement for power cleans is something like this. Grip shoulder width athletic stance - bar against thighs and just above knees, back flat, shoulders should be forward of bar, arms straight with elbows pointed out toward the plates (keeps bar closer). Explode upward by straightening the back and legs, next pull hard with your traps (try to put them into your ears) and extend up onto your toes (if there wasn't weight on the bar you would have just jumped off the ground), the bar should float up on its own momentum as you should not be pulling on it past the initial shrug.

    Work with a weight that allows the bar to float up but not much higher than would allow for more than a slight flexing of the elbows (meaning it should be heavy and if you can pull it to your pecs you are still warming up). The bar then drops back to your control and you return it to the original position and proceed with another rep - obviously this part is slow and controlled for safety. Thats basically it. Supposed to work great for thickening up and strengthening the traps. Many strength coaches, one in particular that I remember is Bill Starr, reccomend it highly over dumbbell shrugs.

    What do you all think?

    Last edited by MonStar1023; 03-21-2002 at 06:29 AM.

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  3. #2
    Wannabebig Member
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    yeah, Starr loves them... you'll have to try and see

    basically you do them with the same mechanics as a hang power clean, but with a ton of weight. Starr wrote an excellent article on them in milo, i think my best was 620x3 in them. I found these really helped my cleans, since the body was used to pulling so much more through the 2nd pull in the shrug!

    If you have a smaller bone structure and are not naturally explosive you may be better sticking with the static (no leg help) shrugs and 10 sets of 10.

  4. #3
    MA's Bionic Creation syntekz's Avatar
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    My traps are by no means big, but either are any of my other muscles. But deads have kept my traps growing.

  5. #4
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    Bill Starr has written quite a few articles for Ironman about trap training.One in particular is titled "Traps Make The Man", and in it, he goes into depth about power shrugs(among other exercises).He has also given some good advice to beginning training on olympic-style exercises, which is to start with the hang version before moving on to the full or "power" version.Hang snatches,hang cleans and hang pulls are all great for trap development because they focus on the "second" pull.

  6. #5
    Senior Member MonStar1023's Avatar
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    Yeah I will definitely have to give power shrugs a shot during my next back workout...


  7. #6
    Senior Member MonStar1023's Avatar
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    What do you guys think about hang cleans or power shrugs for traps?


  8. #7
    Senior Member MonStar1023's Avatar
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    I am honestly not the biggest fan of power training but for traps specifically I think that power shrugs or hang cleans especially could be an excellent addition to spur growth in your traps.


  9. #8
    BIG BOI
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    im gonna try clean and press and see what happen monstar, ill let u know how it goes. power shugs is what u bent the elbows a bit correct? is so then yeah those should rock!

    the reason im gonna do clean and press vs power cleans is just i think as long as im up there might as well finish off the move right. lol

  10. #9
    Senior Member MonStar1023's Avatar
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    When you really think about it dumbbell shrugs are more of a static contraction for your traps rather than mimicking their purpose. Hang cleans seem to completely serve their purpose. Lifting the shoulder girdle, etc. I dont know I have heard good and bad things about them. I read in a few studies though that hang cleans were ranked #1 in the activation of trap muscle fibers.


  11. #10
    Senior Member MonStar1023's Avatar
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    big calvin-
    Yeah basically "power shrugs" are simply taking a clean stance, overhand grip, stand straight up and lift the bar to waistline basically. Almost like an extremely heavy, partial upright row. Seems like it would be an excellent idea. I am thinking about doing a set of them and a set of DB shrugs, if I dont go ahead with hang cleans.


  12. #11
    Senior Member MonStar1023's Avatar
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    Thinking about including 2 sets hang cleans for my traps today...


  13. #12
    Bespoke Super Mod
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    Adding seated db power cleans to my routine increased the size of my traps immensely
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  14. #13
    Senior Member MonStar1023's Avatar
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    FAngel-
    Seated DB power cleans? How in the hell do you perform them!?


  15. #14
    Hungry BCC's Avatar
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    Power movements aren't exactly great for hypertrophy...they go against the whole time under tension ordeal...IMO not the way to go for trap growth. Slow, controlled, and as heavy as possible seems to do the trick.
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  16. #15
    Player Hater PowerManDL's Avatar
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    Originally posted by BigChaseyChase
    Power movements aren't exactly great for hypertrophy...
    Since when?
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  17. #16
    Hungry BCC's Avatar
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    Originally posted by PowerManDL


    Since when?
    I was specifically referring to power cleans.

  18. #17
    Proud Father Maki Riddington's Avatar
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    What power said.
    I've found that when i do work my traps it's the explosive movements like hang cleans that do it for me.

    The time under tension ordeal is flawed anyways so what your saying doesn't make sense.
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    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
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  19. #18
    Player Hater PowerManDL's Avatar
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    Word.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  20. #19
    Senior Member MonStar1023's Avatar
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    Agreed. After giving hang cleans a go today I totally think that theyre f*cking awesome, and underrated. They beat the f*ck out of my middle and upper traps, along with my forearms!.. But anyway away from forearm, theyre an excellent trap exercise.


  21. #20
    Senior Member MonStar1023's Avatar
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    After giving hang cleans a shot yesterday, damn I recommend them to anyone who wants to F*CK up their traps! Beat up my traps completely. Awesome overall exercise. Just make sure you keep your form flawless.


  22. #21
    decease, RIP
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    I think I'll add them... nice link btw
    big.

  23. #22
    Senior Member MonStar1023's Avatar
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    big-
    Yeah man just start out light. Basically you just bend over until the barbell is right above your knees with and overhand double shoulder-width grip, and just snap up and clean the weight. Easy form to get used to. Flex your traps hard throughout the set that makes it even better. Like at the bottom of a shrug how you stretch your traps, thats what I did with these.


  24. #23
    HomeYield WillKuenzel's Avatar
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    Hang cleans are about the only thing at the moment that will get my traps sore. When I still could, I would superset deadlifts with shrugs, but now that my deadlifts have gone up I can't do that anymore. I would do my normal deadlift set and then when I locked out at the top I would start doing shrugs. Worked great.
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  25. #24
    Senior Member MonStar1023's Avatar
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    HomeYield-
    Wow phat a*s avatar man. Anyway yeah hang cleans are f*cking awesome, and totally underrated. Deadlifts are a power exercise, that also hammer the hell outta your traps.


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