Traps
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Hi /fit/
I'm going to Brazilian jiu jitsu classes 3 times a week and only have time to lift twice a week so I'm trying to base my lifting programming around strength for bjj.
However, my girlfriend has mentioned several times that she loves men with big thick traps so I was wondering, if you could choose only one exercise to build muscle on your traps what would it be?
>>35015256
Self bump
inject 5x5 test
real
shrugs.
honestly if you want big traps (forearms too) stop the bjj and do greco roman wrestling
that way you can face your fears by throwing them and not by squirming around in the missionary position on your back
>>35015370
So barbell shrugs? thanks
>>35015392
I would love to but I live in Ireland and havent been able to find a coach for Greco Roman.
It was my first choice for learning a grappling art though
>>35015256
Hang cleans
>>35015426
any sort of wrestling is something you wanna learn first baka desu senpai
bjj is a great accessory since you learn chokes and submissions. wrestler + submission training = GOAT
id head over to asp to see what to do instead of bjj depending on whats around you
also handstand pushups give you a great traps pump
>>35015256
Snatch Grip High Pulls
Trust me on this one
TEST
INJECTIONS
Personally I love doing shrugs in a smith machine. I know smith machines get shit on here (rightfully), but it seems to do a great job isolating my traps.
>>35015630
Thanks man appreciate it, so my routine is going to look something like this:
Monday: bjj
Tuesday: squat, pull ups, high pulls
Wednesday: bjj
Thursday: deadlift, dips
Friday:bjj
And the weekend to recover.
Sound OK?
>>35016065
Add OHP to Thursday and you're golden
>>35016100
Great! Thanks for the help /fit/ you guys are pretty cool
>no homo
>>35016114
