Make my traps grow

[B0ARDIN087]

seriously, im on a 5x5 and my traps are nonexistent. i want to do traps on back/shoulder day. what should i be doing for them!!! plz help!

 

[InTraining]

I'm guessing you are deadlifting....try rack pulls as well for a change of pace sometime...and hold the lockout for a second or two....

Also when I do shrugs I like to use the BB and hold at the top for a 2 count as well....and use a close grip for a couple sets wide grip for a couple sets

 

[musclebosun]

try to blast the fuckin things to hell! i love supersetting stubborn muscles to smash the shit out of them. Try a superset with shrugs and upright rows. Do a set of shrugs [heavy] till your traps feel like they are going to explode. Then go straight into a set of upright rows. Your already fatigued traps will be assisted by surrounding muscle groups to smash out more reps more reps more reps!! embrace the burn!

 

[Illuminati]

if you want your traps to grow. do some UPRIGHT ROWS. no need to go too heavy on 'em. do at least 3 (or 4) sets of 8. or if you are up for it, try some hang cleans. both do the same thing, but the hang cleans are more of a power movement.

 

[InTraining]

if you want your traps to grow. do some UPRIGHT ROWS. no need to go too heavy on 'em. do at least 3 (or 4) sets of 8. or if you are up for it, try some hang cleans. both do the same thing, but the hang cleans are more of a power movement.

Upright Rows? Was I doing these wrong...please explain more...I did these with a close grip on the straight bar....mostly felt them in the delts though

 

[coolcolj]

Try some shrugging clean grip and snatch grip deadlifts

sure have made mine blow up the last few months

 

[Illuminati]

intraining.....how close of a grip do you take? i grab the bar a with my pinkies on the knurling, and my ring fingers on the smooth part of the bar. stand with your knees slightly bent, keep your upper back tight almost pinching your shoulder blades together) a lot of people stop the bar at their shoulders, but i pull it all the way to my chin. i feel a lot of strain on my traps, and inbetween my shoulder blades.
if my description doesn't make sense, let me know, and ill try to explain it better tomorrow when im in the right state of mind...

 

[wnt2bBeast]

Upright Rows? Was I doing these wrong...please explain more...I did these with a close grip on the straight bar....mostly felt them in the delts though

you sure about that bro?? if i want to hit my delts i use at least a shoulder width grip sometimes even wider..for traps i use a close grip

 

[he-man]

good suggestions above but make sure everything else grows as well - meaning make sure you have a good well rounded program - give it time they will grow.

 

[InTraining]

I have my index fingers on the smooth when doing uprights and it works ok....if I go closer I get wrist pain...

I will usually only use upright rows to finish off delts\traps after a pressing movement

 

[wnt2bBeast]

I have my index fingers on the smooth when doing uprights and it works ok....if I go closer I get wrist pain...

I will usually only use upright rows to finish off delts\traps after a pressing movement

definitely not a main delt exrcise in fc i havent done them in ages..but i do thtem every so often jsut to change things..

so your grip is inside shoulder width? nothing wrong with doing them that way it all depends what your trying to accomplish!!

 

[InTraining]

definitely not a main delt exrcise in fc i havent done them in ages..but i do thtem every so often jsut to change things..

so your grip is inside shoulder width? nothing wrong with doing them that way it all depends what your trying to accomplish!!

Yeh my grip is about shoulder width.....

Never got much out of them to be honest more of a fan of presses and laterals

 

[wnt2bBeast]

Yeh my grip is about shoulder width.....

Never got much out of them to be honest more of a fan of presses and laterals

same here

 

[supreme]

Traps respond best to heavy weights, low reps & multiple sets. They fatigue quickly and you do not need more than 8 reps. The key is correct exercises with correct form and don't neglect the middle and lower traps which pull different directions than the upper traps.

Some of the best trap exercises:

Deadlift with traps retracted & depressed thoughout the entire lift
dumbell shrugs
power clean
jump shrug
snatch grip deadlift
low cable shrug
overhead barbell shrug
snatch
1 arm DB snatch

The upright row is NOT a good exercise for your traps or delts, leads to tendonitis and bursitis due to combining pronation of the wrist with internal shoulder rotation and abduction.

S

 

[Yarg!]

there is this one exercise that requires u to lie on ur chest on an incline bench and shrug with dumbbells- forgot the name, but its ownage.

 

[Shaitan]

Look at this site, has pictures and descriptions for alot of exercises.

http://www.bodybuilding.com/fun/exername.php?MainMuscle=Biceps