help , traps just wont grow..

[maxspeed96ct]

I just cant gain any size on my traps.

My strenght is increasing with time but i just cant see any results.

Ive tried all types of diffrent shurgs, upright rows, everything

What exercise gives the best results, and what can I do??

 

[SgtSlaughter]

Deadlifts, HEAVY shrugs (use straps, so you can overload your traps... it'll be much more weight than you can hold, unless you have Popeye forearms).

 

[musclemom]

I just cant gain any size on my traps.

My strenght is increasing with time but i just cant see any results.

Ive tried all types of diffrent shurgs, upright rows, everything

What exercise gives the best results, and what can I do??

Are you doing compound movements like deadlifts, pullups, dips? The trapezius likes big compound movements, because it's a BIG muscle

http://www.science-art.com/gallery/31/31_711200382034.jpg

 

[SgtSlaughter]

Muscle Mom knows what's up

Read this thread too bro ...this problem has been address many times
...always similar answers.

http://www.elitefitness.com/forum/showthread.php?t=508243

 

[Mercere]

Vets say Olympic lifting makes big traps. Also, people got good results from power shrugs. They're explained in the original 5x5 thread.

 

[boss_]

Only thing I would add is to include them earlier in your workout (when you're 'fresher'). I started doing this a couple of years ago, and they grew relatively quickly.

 

[ProtienFiend]

Vets say Olympic lifting makes big traps. Also, people got good results from power shrugs. They're explained in the original 5x5 thread.

Agreed. Cleans are awesome for traps.

Also for the original poster, how much weight are you shrugging?

The wrist strap suggestion is great. No need to do all different positions and types of shrugs. Just do 5 sets of heavy shrugs 1 - 2x week.

 

[maxspeed96ct]

Ya i think straps would sovle my problem.

Right now im doing 100lb dumbells for at least 6 on my last set.

The more i think about it the more i realize it my forarms that just cant grip the weight, i can prolly do more than 100lbs.

Yes i do deadlifts too.

 

[SgtSlaughter]

Ya i think straps would sovle my problem.
Right now im doing 100lb dumbells for at least 6 on my last set.
The more i think about it the more i realize it my forarms that just cant grip the weight, i can prolly do more than 100lbs.
Yes i do deadlifts too.

Straps and a loaded BARbell will do wonderful things.... good luck.

 

[Bigguns175]

Ok hear is what you have to do, I am not saying this is the best in any means at all but since you tried the more promising of exercises this is what I implore your to try.

Make sure you do bent over reverse flyes. This exercise works the back of your shoulders that most people lack, helps to make a more rounded shoulder, also it will add a ton of thickness to your traps. I would say do 5 sets of reverse bent over flys and then 3-5 sets of reverse pec dec. Give it at least 2 months they don't sprout over night and in the beginning you will be lifting very little weights and it might seem pointless or redundant but believe me it just takes time and before you know it you will have thick full traps. Have to remember traps are not just an up and down movement they are part of the back and essential to row type movements. Remember to keep strict form. Gym isn't an ego trip, lifting something lighter that you can control properly is more important especially in this type of lift.

Deadlifts would be also a good idea if your not already doing them.

 

[BiggT]

Ya i think straps would sovle my problem.

Right now im doing 100lb dumbells for at least 6 on my last set.

The more i think about it the more i realize it my forarms that just cant grip the weight, i can prolly do more than 100lbs.

Yes i do deadlifts too.

You just answered your question, 200lb shrugs won't make big traps. The back responds wonderfully to dynamic pulling. I can't say enough about jump shrugs, strap up and do 5 sets of 6, add weight each set, straight up as high as you can and back down.

 

[Protobuilder]

Nobody's mentioned it yet: is the scale moving? If you're not gaining bodyweight, you won't build muscle. Is anything growing right now?

 

[al420]

Nobody's mentioned it yet: is the scale moving? If you're not gaining bodyweight, you won't build muscle. Is anything growing right now?

Or if you aren't eating your traps won't grow.

 

[ProtienFiend]

You just answered your question, 200lb shrugs won't make big traps. The back responds wonderfully to dynamic pulling. I can't say enough about jump shrugs, strap up and do 5 sets of 6, add weight each set, straight up as high as you can and back down.

Good post and I agree. I am just curious how jump shrugs are different then regular shrugs? Is it just an added leg excertion?

 

[s8nlilhlpr]

its the added poundage you can handle, when throwing your legs in to the equation. Personally, I can add 100lbs to my deads for power shrugs.

 

[ProtienFiend]

its the added poundage you can handle, when throwing your legs in to the equation. Personally, I can add 100lbs to my deads for power shrugs.

I see.. so kind of like seated shoulder press vs the standing variation where you put your whole body into it?

 

[BiggT]

I see.. so kind of like seated shoulder press vs the standing variation where you put your whole body into it?

That's a pretty good analogy....the back just seems to respond to dynamic pulling. Don't sacrifice height though, pull the bar as high as you can.

 

[pitbullrocco]

i did 4 weeks of hard and heavy dumbbell shrugs combined with upright rows and they blew up. of course, i was eating like a horse and juiced to the gills too.

 

[ProtienFiend]

i did 4 weeks of hard and heavy dumbbell shrugs combined with upright rows and they blew up. of course, i was eating like a horse and juiced to the gills too.

Seems like you have all the variables there for growth

 

[gettnlarge01]

I do 4sets of seated dumbbell shrugs and then 4 sets of standing barbell shrugs all with a squeeze at the top movement.

 

[maxspeed96ct]

Nobody's mentioned it yet: is the scale moving? If you're not gaining bodyweight, you won't build muscle. Is anything growing right now?

ya im gaining weight, in he past month Ive gained alot of stength in my legs and my bench. I can see my muscles starting to devlop well but my traps just aren't there.

Im gona be doing a 8 week cycle of test in about a month or 2 so that should help them out if they dnt get any size by them.