Advice Needed For Trap Development

[Juiced>U.S. Marine]

ANY ADVICE NEEDED TO HELP ME BLAST MY TRAPS INTO GROWING IS WANTED. I CURRENTLY STAND 6'6" AND I NEED SOME MAJOR BIG TRAPS. ONLY PROBLEM IS THEY SEEM NOT TO BE GROWING. I HAVE ACCESS TO A GYM 24/7 SO ANYTHING IS GOOD AS LONG AS I CAN GET THEM TO GROW.

 

[Heffe]

My favorite three trap exercises:
1. Deadlifts
2. Deadlifts
3. Deadlifts

Not in any particular order

 

[liftsiron]

Shrug heavy my man and your traps will grow.

 

[MikeyG]

My favorite three trap exercises:
1. Deadlifts
2. Deadlifts
3. Deadlifts

I really get good results with # 2 of Heffe's suggestions for trap development.

 

[LongBall]

My favorite three trap exercises:
1. Deadlifts
2. Deadlifts
3. Deadlifts

Not in any particular order

I have had good luck with # 3.

all kidding aside, do your deads and your traps will grow.



LongBall

 

[Johnny Cut]

i know some bros disagree, but i feel the old fashoned shrugs do the best for me:

135,225,275,315

my traps have grown like a mutha

 

[Big Johnson]

I have huge traps and use dumbell shrugs without rotating. Just straight up and down, 10 - 20 reps to failure.

 

[Intrigue]

I would have to agree with shruggs as well... I do a month with very heavy weight, 12-15 reps for sets of 4, and as the soreness decreases (about a month), I drop weight (to like 2 plates on each side) at 40 reps for 3 sets. Burns like a mofo, but has worked well for me... Just a thought.

-I

 

[crsnavet]

To confuse my traps I shrug 4 different ways and do dead lifts. not all at once of course, but variation is key.
Shrugs on the smith machine (bar in front or bar behind)
Shrugs on the seated/standing shrug machine
Shrugs on the standing calf machine work too, but leave nasty marks on the shoulders!
Deadlifts also.
Hope this helps

 

[ALL41]

upright rows actually helped my out, since I threw them into the routine about 6 months ago my traps just keep growing...