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...

 

[SofaGeorge]

President Reagan's name is spelled R-E-A-G-A-N.

 

[Judo Tom]

9 out of 10 times when a body part is laggin and someone post these type of questions they are overtraining that part hoping to bring it back up.. what are you currently doing.. give the whole split.. is everything else progressing well..

traps need either more reps or more of a squeeze at the top because the motion is shorter... well maybe not NEED but it will help..

deads/shrugs/deads 3 best exercises..

good luck

 

[George24]

What's up jarhead, try switching up your shrugs, from a wide/shoulder width apart to a very close grip on a smith.
The close is nice, try sqeezing at the top of the rep till your fucking head feels like it's going to explode, I like those alot, I was stuck for a little bit and I broke the barrier with those.

 

[shifti]

NOTHING hits my traps even close to this : I go to the hammer strength flat chest machine, where you lay down flat on your back. I use wrist straps and pile the wieght on there, I go up and then down and let it sit in a stretched position for a few seconds then pull up again. I use one RP set. My traps are my best bodypart now.

 

[rickw]

My fellow devil dog, SHRUGS, SHRUGS, and more SHRUGS

 

[CYPRIOSQUATS]

A few variations for shrugs i like someone to push down on my shoulders with there hands and then remove them and do a few more reps. I got a deep soreness in my traps from that. I also like single dumbell high pulls.

CYPRIO

 

[Surgical]

BB shrugs, as heavy as you can go for 12-15 reps. Heavy deadlifts as well. Make sure you do traps on the same day that you do back.

 

[tri~zilla]

my traps are up level with my ears now.....here is what i do......
i find plain and simple work best for MY traps.....

weight range: first set 15 reps, second set 9-11 reps, third and fourth sets 5-7 reps increase weight each set....3rd and 4th set
HEAVY!!!!!

dumbell shrugs,straight up (no rotation)...until they are level with your ears, now hold for a count of 2 seconds (squeezing the whole time), down slowly and up slowly, again.... high squeeze with a 2 second hold......do as many as you can that way then when you can't squeeze 'em any longer do them regular speed
until fatigue......3-4 sets and your done!!!!

AND DO TRAPS FIRST!!! then maybe delts.....

 

[The_Eviscerator]

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

Not in any particular order

Amen!

 

[gtaman]

The Hammer deadlift station is good for traps. One routine I like is to do a set of heavy deadlifts here and then follow that immediately with a set of shrugs. You'll feel it the next day if it's heavy.


Other times I'll do 4-5 sets of dumbbell shrugs, 6-8 reps.

As one other guy said, don't overtrain them to try and catch them up. Just hit them hard and heavy with one of the above methods, then stop and come back and hit them a different way next week.

One thing I learned a long time ago is that the traps and upper back can handle much more weight than you assume. I see guys shrugging with 35 lb. dumbbells. They have no idea how much weight they can lift because they've never tried anything heavier... it just never occurs to them.

 

[the mechanic]

dumbell shrugs,straight up (no rotation)...until they are level with your ears, now hold for a count of 2 seconds (squeezing the whole time), down slowly and up slowly, again.... high squeeze with a 2 second hold......do as many as you can that way then when you can't squeeze 'em any longer do them regular speed
until fatigue......3-4 sets and your done!!!!

..... [/B]

Exactly !!! I have found nothing better.