Traps and Tri's

Hey guys,

I have been battling to grow my traps, and my tri's

Any proven workout plans for these two muscles will be appreciated.

Tri's

www.bodybuilding.com/fun/11-laws-of-triceps-training.html

Traps

www.bodybuilding.com/fun/build-towering-...to-bigger-traps.html

How are you shrugging brah?

To add to Oupa's trap link above, I'd alternate in front upright bb rows and smith machine rear (behind the back) raises.

My triceps blew up with rope pulldowns, close grip bench presses and skull crushes.

That said, both of these muscles are closely related to the calves in that some people are just genetically unfortunate.

Furk wrote: How are you shrugging brah?

This. Got to love the rolling shoulder shruggery

If your grip is not failing at around 10 reps, you could as well skip DB shrugs because you're using weights that are too light. Try to touch your ears with your delts and hold for as long as you can. It's one of the few exercises I use straps for, and they really work if you get it right. Which you will know because of the burn.

Eidolon wrote:

Furk wrote: How are you shrugging brah?

This. Got to love the rolling shoulder shruggery

If your grip is not failing at around 10 reps, you could as well skip DB shrugs because you're using weights that are too light. Try to touch your ears with your delts and hold for as long as you can. It's one of the few exercises I use straps for, and they really work if you get it right. Which you will know because of the burn.

So you do not do reps when you do shrugs? You simply keep tension by trying to touch your ears and just hold it there for as long as possible?

Eidolon wrote:

Furk wrote: How are you shrugging brah?

This. Got to love the rolling shoulder shruggery

Exactly why I ask Eidolon! Anadoc for your shrugs, use a bar/smith behind your body, retract scapula back towards your spine (IOW: move your shoulders backwards as to compress your lower traps), shrug up, and as Eidolon mentioned, imagine trying to touch your ears and hold it for concentric contraction.

Triceps:
Dips - probably the "most compound" as a tricep exercise can get, point elbows inwards. If using parallel bars, don't lean any further forwards than straight up-down.
Skulls - Perform them at the end of your routine when they are weakest, if you use them at all. Harsh on the elbow.
Cable extensions: Rope grip shown to be superior. (Read it in a paper I think years ago)

PsyCLown wrote:

Eidolon wrote:

Furk wrote: How are you shrugging brah?

This. Got to love the rolling shoulder shruggery

If your grip is not failing at around 10 reps, you could as well skip DB shrugs because you're using weights that are too light. Try to touch your ears with your delts and hold for as long as you can. It's one of the few exercises I use straps for, and they really work if you get it right. Which you will know because of the burn.

So you do not do reps when you do shrugs? You simply keep tension by trying to touch your ears and just hold it there for as long as possible?

Oh I do reps. But not like you do a normal curl. The tension and concentration in the traps occur up high, which is what most guys miss - they either use a weird backwards roll which only touches the delts, or they go up and down too fast with inappropriate weights. For traps, short low volume holds beat volume reps for me.

Next time you do a shrug, turn sideways in the mirror: it should approach an upper body compound like a farmer's walk, and will allow you to see where the tension occurs.