DC/Trap Training Thread

[sliver63]

I ordered the Jason Wojo DC Training DVD and am getting great results using the protocol. The only problem I am having with it is that there isn't anything on it regarding training your traps. I am hoping that Dante (or another DC training pro) will get in on this thread and share some wisdom on training traps. Also anyone who has any REAL knowledge (actually has huge traps) concerning the best way to train traps using non-DC training methods please speak up. It seems like I am always switching back and forth from high weight with low reps to moderate weight with high reps, and different positions and machines but I am not confident on which method is most effective.

 

[nziegs]

deadlifts

 

[Dusty Hanshaw]

If you are training DC you don't need to directly target your traps as they will grow from the other back movements. Follow DC exactly as it is written and you will be more than pleased with your results.

Dusty

 

[njpooldude]

Ive always had decent traps without putting too much focus on them, light weight shrugs, and upright rows is pretty much all ive done... and not much of them... Im VERY interested in this DC training, maybe ill get that DVD TOO!

 

[whiteknucks]

word of the day DEADLIFTS. ask mike 1107 and big ron and every other trap monster

 

[Massive G]

Floor deads, rack deads, T-bar and BB rows hit traps and rear delts very well -so these muscles are not trained directly in DC training as others stated above.

 

[chris250]

Floor deads, rack deads, T-bar and BB rows hit traps and rear delts very well -so these muscles are not trained directly in DC training as others stated above.

Agreed with Massive and Dusty...

I worked with Dante for over 3 years and the only thing I did for traps was rack deads and BB rows

chris

 

[Big Dave Smith]

I agree with everybody above. It's been about 2 years for me now and it's always been the same. Ever see a DC guy with weak traps?

 

[e6er]

Military press lockouts.

 

[Baal]

Well, there isnt any direct trap training in DC...but that doesnt mean you cant try to squeeze your scapula or traps on movements, using a full range of motion.

 

[sliver63]

Thank you for your responses everyone. I can see the logic behind what you are saying with the DC training protocol hitting the traps even though you aren't doing any isolating exercises for the traps themselves. While I can see the logic, it messes with my mind to not be hitting a muscle with exercises specifically designed for them, for example the deadlifts. It seems that unless you are doing a shoulder shrug at the end of the deadlift you are missing a lot of range of motion on the traps, in fact it seems like it is more of a stretching movement for them than anything.?

 

[sliver63]

Pooldude, yes you should definitely get the DVD. It is great change for anyone who has been using more "conventional" lifting protocols for a long time. Good stuff.

 

[Incoldestblood]

Thank you for your responses everyone. I can see the logic behind what you are saying with the DC training protocol hitting the traps even though you aren't doing any isolating exercises for the traps themselves. While I can see the logic, it messes with my mind to not be hitting a muscle with exercises specifically designed for them, for example the deadlifts. It seems that unless you are doing a shoulder shrug at the end of the deadlift you are missing a lot of range of motion on the traps, in fact it seems like it is more of a stretching movement for them than anything.?

I see your logic, but from my understanding - the magic happens when you use that heavy ass weight. Deadlifting 500 lbs is going to put a hell of a lot more stress and warrant a greater adaptive response than using an 80lb dumbbell in each hand and doing shrugs.

 

[AN3M4L]

Thank you for your responses everyone. I can see the logic behind what you are saying with the DC training protocol hitting the traps even though you aren't doing any isolating exercises for the traps themselves. While I can see the logic, it messes with my mind to not be hitting a muscle with exercises specifically designed for them, for example the deadlifts. It seems that unless you are doing a shoulder shrug at the end of the deadlift you are missing a lot of range of motion on the traps, in fact it seems like it is more of a stretching movement for them than anything.?

Power lifters have huge traps and all they do is deads.

 

[Mini Monster]

Pooldude, yes you should definitely get the DVD. It is great change for anyone who has been using more "conventional" lifting protocols for a long time. Good stuff.

Well said i to found the dvd diffrentyet intresting.