My traps SUCK!!!

[timtim]

as noted, use super heavy bb shrugs as well as super heavy db shrugs.

from there, utilize tempo sets and deep eccentric stretches. i blew mine up over the years doing about 8 sets a week but as high as 12 a week. they are a stabilizing muscle so they will need to be crushed to grow, like calves but not as bad.

 

[Illuminati]

Honestly i never really had a full proof plan for traps, i figured that i could train them enough with deads. Once a week i hit them up with DBs for about 5 sets, really heavy but they still wont grow. What the hell can i do to get a response from these frigging things.

any kind of pulling will help. try deads, power cleans, hang cleans, up right rows...

 

[Ripped2Shredds]

genetics first of all, ask your parents...

Then, just as other muscle...they will be targeted by deads, so they will still be a strong muscle, size doesn't always mean strength, I have seen guys squat 400+ pounds and have tiny legs, that is the world of genetics.

Next, specifically target your traps, and FROM...(full range of motion) Make sure you have proper form as heavy as you can go, use straps for shrugs, I usually start light with dumbells at 90 pounds and work my way up to 140lbs. You have to hit specifics for muscles to grow, deads are great, but may not yield indivual results. Traps are like Calves, some peopel have them some people they don't grow as large. How many BB'ers have u seen with tiny calves...millions.

 

[Lee]

I agree with sgt and ripped totally. I do shrugs once a week and deads once a week. heavy shrugs are key. I would personally recommend doing 5 sets of 5 really heavy. Also avoid using straps for as long as possible to help build up that grip strength. I'm yet to use straps and am hoping to not use em til im shrugging 400+

 

[timtim]

I would personally recommend doing 5 sets of 5 really heavy. Also avoid using straps for as long as possible to help build up that grip strength. I'm yet to use straps and am hoping to not use em til im shrugging 400+

5 sets of 5 for slow twitch muscle? you realize the traps are stabilizers so hitting them for sets of 5 is practically pointless. you wouldnt hit your calves for 5 sets of 5 would you?

 

[ChinkNasty]

heavy power shrugs (5 sets of 6-8)

 

[Lee]

5 sets of 5 for slow twitch muscle? you realize the traps are stabilizers so hitting them for sets of 5 is practically pointless. you wouldnt hit your calves for 5 sets of 5 would you?

thanks for poiting that out when i know for a fact that 5x5 works for traps since mine have grown quite a bit in size and strength from doing it. i wouldnt say something if i didnt know what i was talking about.

 

[boss_]

Honestly i never really had a full proof plan for traps, i figured that i could train them enough with deads. Once a week i hit them up with DBs for about 5 sets, really heavy but they still wont grow. What the hell can i do to get a response from these frigging things.

If you want results, don't do them as an afterthought.

Here's what I do:

Put them early in your workout (Right after heavy rows)
Heavy BB Shrugs (Change up weights/reps, but go heavy)
DB Cleans
Face Pulls (Traps/Upper Back)

Don't be afraid to hit them with alot of sets. (I do around 12). Whatever it takes...

 

[timtim]

thanks for poiting that out when i know for a fact that 5x5 works for traps since mine have grown quite a bit in size and strength from doing it. i wouldnt say something if i didnt know what i was talking about.

relax buddy, i wasnt questioning your methods just pointing out that the muscle isnt fast twitch dominate making low reps not the most stimulating. keep chasing 400 and i'll continue with 550 for 10 to 12 and we'll see who ends up bigger. thanks.

 

[B0ARDIN087]

My traps blow up from heavy deads....... but you might be at a point in ur deads where traps aren't the thing that limits right now.

id try cleans and stay away from the strange 10 set 78.34343 degrees "stuff"