HELP!!! I want to get huge fast..especially my traps!

[OfWolfandMan]

just out of curiosity Superman1977, are you a wrestling fan by any chance?

Seeing Goldbergs huge traps when he first came on wrestling was one of the reasons I wanted to start lifting Im with the other guys that said Farmers,deadlifts,shrugs,cleans,clean pull,power shrug(kind of like a hang clean pull??),and shrugs all really hit your traps.Although Im focusing on rear delts when I do face pulls,I can feel my traps working while doing those too.

 

[TheOak84]

eat fast food, have lots of sex and sit on the couch...

or you can do what b fold said..

but what does he know, hes only ranked 30th something strongest man in america..

 

[needsize]

The only thing I find bowing me head does during shrugs is gives me a longer range of motion, which is a good thing

 

[bignate73]

The only thing I find bowing me head does during shrugs is gives me a longer range of motion, which is a good thing

to actually get a long ROM you have to shrug up and back, towards the back of your head. when people put their head down they are essentially doing that, but putting thier neck in a tough position because the small neck muscles are forced in a stretched state and then contracted with each shrug. many a muscle have been pulled that way. best bet is to lean slightly forward, keep the neck neutral and shrug up and back (not roll, but directly in a line up and back).

 

[bignate73]

well when you shrug right?? you are working mainly your shoulders. When you put your head down you are using you delts to shrug up instead of you shoulders/neck try you you'll see what i mean.

you gotta get a bit more specific than "shoulders". do you mean trapezius?

either way, From Zero has it right

You are directly working your trapezius muscles, which lie atop the back, and extend down. Bowing your head doesn't change anything.

 

[Debaser's_Sweetboy]

any type of shrug movement.

even cleans, high pulls, and other explosive movements would work.

 

[LeeJunFan]

can someone please tell me what 'farmers' and 'face pulls' are?
thanx in advance

 

[Backlash]

Seeing Goldbergs huge traps when he first came on wrestling was one of the reasons I wanted to start lifting

Ha ha. My wife and I call traps "Goldbergs" instead of traps

 

[bignate73]

farmers walks:

described earlier in this post:

Farmers walk is an event in strongman where you carry heavy objects in each hand (like oxygen cylinders) and move with them as fast as you can over a course.

face pulls:

similar to a seated row or lat pulldown, but using the tricep rope and pulling towards your face with your hands. basically a really high pull, leading back with the elbows.