a lil help with traps

[horsePOWER]

i would like to build my traps up my neck more. i have a wide frame and lots of definition between traps and collar bone area, but they arent to much higher than my shoulders.
im even thinking about a seperate trap day from back day. (deads, pull-ups, one arm rows, machine rows, military press, and one arm overhead presses.)

so what might be a good routine to try to build up the traps?
thanks,
HP

 

[bignate73]

your wide frame probably doesnt help.

maybe incorporating some power shrugs, dbell shrugs, face pulls etc at the end of your shoulder workouts. then when you do back you get a double dose for your traps with rows, deads etc. no need for a seperate day, just incorporate a bit of work on a couple days where they get some direct work and indirect work.

 

[spatts]

Kelso shrugs are great too...hit them from a number of angles.

 

[the People's Champ]

Kelso shrugs are great too...hit them from a number of angles.

explain please

 

[spatts]

Oh, it's basically a shrug done on another plane, other than upright. For example, you can lay face down on an incline bench and shrug heavy dumbbells. You can be creative and do them from a variety of positions. I like to superset them with chest supported rows or face pulls.

 

[Lord_Suston]

Use dumbell for shrugs as you can get a greater range of motion and use less cheating. A lot of the time with a barbell we usually pull with our bis as well to get the weight up. Try to drop the weight a little and do about 15-20 reps all with a pause at the bottom and top, your traps will explode...

 

[needsize]

Genetically I've always had pathetic traps, but ever since I've started to really deadlift heavy they've exploded!

 

[Ingram]

Yup, deads hit my traps hard!

 

[supersizeme]

heavy deadlifts worked for me. i've watched my traps crawl slowly up my neck since i started going heavier. it's cool to see the arch in your traps when you're wearing a shirt, as opposed to a straight line. i do stiff legged deads on traps/hams day, so after i'm done with deads i usually go hit some bb or db shrugs. if i'm doing bb shrugs, i do two sets in front and two sets holding the bar hehind me. on the days you do db shrugs, alternate them standing and seated.

 

[spatts]

NS, I'm the opposite. One day I thought I would add heavy shrug work to my routine. Well, I will spend the next few years trying to get my shoulders to catch up. I used to think I HAD shoulders until my traps grew. Then I got that sloped look in a matter of months. Must...get...caps...

 

[needsize]

I am naturally narrow shouldered, so years ago I put in the effort and capped out my delts fairly well, but my traps lagged well behind, no amount of shrugs would make them grow. I started deadlifting heavy, they grew, I hurt my back and had to stop deadlifting for a while, presto, no traps again. Now, I destroy shoulders and back on the same day, and am getting growth in both areas. I hear you though spatts, your shoulders can never be too wide, and it doesnt take much to lose that illusion.
As for the caps, I've done a lot of experimenting over the years, and by far have gotten the best results from military press followed by side laterals, simple but heavy