building up traps

[ichabod slip]

What routine do people find to be the best to enhance the traps.
I have never been able to get mine to grow...any suggestions?

 

[doc_pup]

heavy shrugs

 

[theoak01]

i agree i do heavy bb shurgs till it burns

 

[Robboe]

why do you want your muscles 'burning'?

 

[The mann]

heavy d/b shrugs..........

 

[big4life]

Heavy bb or db shrugs.

 

[ballast]

This and variations of it have worked well for me:
1)Upright Rows w/ EZ Curl Bar 4-6 reps/set
2)Dumbell Shrugs 8-12 reps/set

 

[needsize]

I find if I can't deadlift then my traps disappear, what works for me is heavy deads for sets of five, then lighter shrugs for 8-10 reps.

 

[Ingram]

1 - Heavy shrugs 3 sets (alternate weekly between DB and BB)
2 - Upright Rows 4 sets (A weight a can handle doing at least 10 times with perfect form.)

This works well for me.

 

[saint808]

I'm lucky i'm one of those guys with traps kinda built in from the start, but i like doing shrugs heavy on a machine we have at our gym that is actually for legs. It's one of those that you can put heavy weight on and... damn brain spasm... crap can't think of the name of it... but anyway it's got a handle on each side and they are connected so they don't move individually (damn i think i am dumbening... wait... dumbening isn't even a word). Anyhoo you can load it up with 45's and do shrugs easier than with dumbells or a smith machine. It'll let you go heavier than you could with just dumbells or a striaght bar is what i am saying.


Rich

 

[theoak01]

not burning in a bad way,you knwo how i muscle gets that hot feeling when you work it out,thats what i mean,i do about 6 sets of bb shrugs,that gets the fired up

 

[rugger]

deads!

my traps are blown after deads.
Throw in a couple sets of DB shrugs after that, POW.

Rugger

 

[satanic goatslayer]

Stone/Sandbag carry with upright rows with said object thrown in.

Clean and Press/Jerk with thick bar or keg etc.

 

[Gullie]

A routine that worked for me was 4 sets of shrugs and alternate your grip from wide to close and I mean close like hands about 2 inches apart. This way you hit the trap from two different angels then jump over to dumbbell shrugs for about 2 sets of high squeezing shrugs. Also I agree that heavy deads hit the traps hard too. I do shrugs with back and since I dead lift every back routine I hit them there too.

 

[supersizeme]

definitely heavy bb or db shrugs and deadlifts. i find that upright rows hit my delts a lot harder than they hit my traps, plus you're not using near the kind of weight you can use with shrugs and deads. it's all about hitting that muscle with as heavy a weight as you can. deads are the shit.

 

[MonStar1023]

Heavy deadlifts + heavy db shrugs + heavy barbell shrugs=
HUGE TRAPS

 

[b fold the truth]

You can always try this...you have to learn to love the way the tacky tears the skin off of your arms and chest though. Love it when I am done and I look down and there is blood running down my chest and stomach. Feel like a warrior. Feel like I've been beaten up the next few days though

Farmer's walk is also a very good thing to do for traps. No joke...you should try them. They will make your traps, forearms, and entire back grow!!!

B True

 

[The mann]

that would damn sure do it b fold......