Can I actually train traps everyday like calves?
They are my weakest point in my body and it would make it 10x better if I had bigger traps.
I do 50lbs 22kg dumbbell shrugs for 5 sets of 15 twice a week.
Can I actually train traps everyday like calves?
Sorry to be the bearer of bad news anon but this whole phenomenon about training a muscle everyday is made up by people who are pretty ineffective at training that particular muscle. If they trained it effectively they wouldn't be able to train it every day. Their effort sucks, their sensation sucks, so they spam frequency. Unfortunately it's really really hard to screw up shrugs so you're better off just training them something like a couple of times a week
First of all, ignore this moron .
Now, yes you can. I train OLY every day for +7 days without rest and traps are a huge part of it. Pack in some variety. If you can't do shrugs, try some snatch balance, or squat jerk or sots press or muscle snatch or...
t. Small back
>highly technical dynamic barbell lift that needs tons of repetition to build skill
>fricking shrugs
>these are the same
You dumb? I am sure you C&J/snatch maximally every day too? You don't, why is that? Reflect and do better in future posts.
No, I am smart and that is the problem. With cattle like you roaming the society that cannot comprehend simple words or make any comncetion between concepts, I might appear dumb. You got the reading comprehension of a <65IQ hominid.
I know I should use colors and pictures to make you help getting through your every day life, but here are some words in color:
>First day: max OLY shrugs snatch grip
tired
>Next day: max snatch balance
tired
>Next day: max muscle snatch nd max OLY snatch grip shrugs
Repeat
I kmow that I mog most people at my gym so I got nothing to proof to me, I am just trying to be helpful.
Yeah idk wtf you are saying anyways I squat and jerked a d then cleand her snatch, mkay?
This. Doing shit wrong consistently is worse than doing it right inconsistently.
Shrugs to failure. 5 sets of 8-12
No, don't hit the same shit everyday
>Can I actually train traps everyday like calves?
CAN you? Yes. But is that the BEST or even a GOOD approach for YOU to take? Probably not. You are a beginner, you do not need a lot of volume. For your traps to grow you need to train them 1-2 times per week directly with 3 sets. That's it.
Day 1: Dumble shrugs 3 x 10-15
Day2: Barbell/trapbar shrugs 3x10-15
You don't need anything more then that. And here is awesome technique for trap building https://www.youtube.com/watch?v=s4V-1kaosLA
true
true
true
>I've gotten sólid traps from doing heavy deadlifts with some random trap isolation.
True. Especially beginners that haven't taken their deadlift up to intermediate level have lots of easy trap gains to gain from just getting their deadlift up.
>my traps absolutely blew the frick up.
Do you have before and after picture? You hear this phrase so much its practically a meme. "i did X and Y absolutely just BLEW UP!" and you never see a before or after picture. Whiling hitting underdeveloped areas with more frequency (and volume) works, you have to take the specific situation in to account, and for a newbie like OP (based on his numbers) he has no need for high volume or high frequency because he haven't even trained them correctly with the normal volume he needs. They are not a lagging bodypart for him, they are a under trained body part that needs normal training and not specialized
trap growth require lower reps with more intensity. Try doing 5x5 every other day. Pause at the top of the movement and squeeze as hard as possible for 4 seconds for each rep. Every few weeks back off and do a higher rep scheme and then go back to heavy. Muscle confusion is important to trap growth.
Big ass traps are gross. This guy () is wrong too. Because the proper movement to grow traps (shrugs) is so short, you have to lean towards more reps. Between 10-15 is optimal in most cases. Also you should know dumbbells can work but you still got to go heavy as shit. Bend over slightly, fast movement up, so high your shoulders nearly touch your ears, slow movement down, get a complete stretch at the bottom with the tiniest pause, repeat.
The idea is exactly the same if you choose to do barbell shrugs and trapbar shrugs. If you're using heavy enough weight it should be pretty fricking hard to hang onto it. Straps are required unless for some reason you have the grip strength of a gorilla. Good luck.
>10 sets per week
>50lbs
Bro you cannot be serious. I'm DYEL as frick and I shrug 100lbs each side. Are you even trying?
There's nothing more dyel than an early intermediate acting like hot shit because of his newbie gains. Slow your roll
no one cares homosexual demotivator
Shrugs are garbage for building traps. Training strongman type movements or weightlifting movements builds them significantly better.
Wrong. You just don't know how to train. Shrugs are THE exercise for upper traps.
Post back, you dyels.
No, I don't feel like it. I know what I got. You don't know how to isolate. Isolating is the best way to grow specific parts. Not doing some random ass power lifting bullshit lol
Like clockwork lmao.
I accept your concession.
Like clockwork? You don't know how to train which tells me you have a shit physique. You probably confuse power training for hypertrophy too LMFAO
You exposed yourself as a dyel. You genuinely don't know how to train.
Black person, you literally told op to do random ass power lifting to train for traps LMFAO
>Power lifting
Are you moronic?
Are you?
Your dumbass logic lacked focus aka isolation. I bet all you do are compounds too
>Have to do muh isolations
You've already exposed yourself as a dyel. You don't have to continue to embarrass yourself.
You don't know how to train. You're confused and are now assmad because I'm correcting your flawed view
>Training strongman type movements or weightlifting movements builds them significantly better.
As a guy who uses both Reddit regularly I hate to say this, but you need to go back.
>I am a literal redditor
Yes, we know. Why don't you frick off back there.
I am browsing both sites at the same time.
Get off my board, homosexual.
You are more than welcome to post body to prove that you know anything about training (you won't though).
>You post body, but I won't
Okay, fatass
are you sad that you can't give out reddit awards anymore?
I honestly didn't notice, but I fricking hated rewards. Literally paying for a fake like.
General workout principles should give you the answer you're looking for. But since you don't know: no, you should be training to failure at a rep range stimulating hypertrophy (3x10 works well here) 2-3 times per week. You aren't gonna grow if you don't rest, feed, and work out right.
>Can I actually train traps everyday like calves?
weighted stretch
trap bar shrugs, 1 plate, controlled eccentric + 2 or 3 second static hold at the BOTTOM so it feels like you're getting stretched. 3 x failure
My traps just start to properly show up after I shrugged with 315 on smith. This muscle requires high intensity and enough recovery
I keep increasing the weight on shrugs (snatch grip/wide grip shrugs or trap bar shrugs) until i cant do them without leg movement, then i keep increasing the weight as i do cheat shrugs until i cant do them anymore
after that i lower the weight and work my way back down again
traps are my strongest muscle group
i also do power cleans from the hang and snatch grip high pulls
and super wide grip cable rows
try a cable straight bar shrug. It's the first exercise that I have been able to take my traps to true failure on.
If that keeps working for you keep up. My traps got noticeably bigger once I started doing barbell power shrugs for 3 sets of 8-12 reps twice a week. They aren't frickhuge big but I don't care for getting them that big at the moment
>35 replies
>no mention for the literal Row
thats an upright row not a litieral row
and you will frick up your shoulders if you do it every day
i prefer the cable upright row as its easier on shoulders
I prefer bent-over with lat pulldowns in the same workout tbh
Dude I just just deadlifted calf raises 2×15 with 310 lbs. Do that kind of thing and you'll have big calves AND big traps.
I've gotten sólid traps from doing heavy deadlifts with some random trap isolation. There are some weeks where i dont do any isolation and they still look great lol
Rows (any kind) and deads (any kind) is all you need
Oly will also work but you have to know what you are doing if you dont want to get hurt, you dont need it if you are in it just for traps
Strongman will also work but who the hell trains for that anyways, dont even have atlas stone in my gym
Shrugs are meme, powershrugs are fine but I dont like them personally
You can train every muscle everyday like calves. It's amazing how low IQ people are.
What is the reason why you can train calves everyday? How do you train calves? Thats right, you do ONE calf exercise, something like standing calf raises and call it a day. Okay. So you train 6 days a week you do that 6 times, you do 6 exercises per week for calves.
Now let's say you do PPLPPLx and on your push day you do 3-4 exercises for chest. Alright and your frequency is 2x a week so you are doing 6-8 exercises per week for your set. You are actually doing MORE for your chest than calves despite being under the illusion that calves are some magic muscle group that can take a beating like no other. If you did only one exercise per workout for your chest, you could also train chest everyday.
Actually, you are the one that is low IQ here...
There is a huge difference between how often you can train a muscle.
How often you can train a muscle, has a lot to do with the ratio of type 1 to type 2b muscle fibers. Muscles with more type 1 fibers recover much faster and usually benefit from being trained under a higher frequency, hence why can train these muscles more often. Calves are muscles that control your ankle joint, meaning that they are naturally meant to receive a lot of stimulation all day everyday, and so they have a lot of type 1 muscle fibers. This is also the reason why so many people struggle to grow calves. They try to train them like they train other, more strength oriented muscles, like biceps or chest.
OP don't listen to these c**ts, I was in a similar spot. My traps would melt away whenever I'd cut, so I trained them 3times a week.
The rep range was quite high since my spinlock dumbells only when to 40kg and my traps absolutely blew the frick up. They now overpower my shoulders. Training an underdevelop muscle group more frequently 100% WORKS!
>Can I actually train traps everyday like calves?
If you actually trained calves properly you wouldn't 'need' to train them daily.
Better question is how to relax those motherfrickers from sitting all day.