My traps SUCK!!!

[BennyGunnz]

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.

 

[ErikZ]

Power shrugs with a barbell... REALLY HEAVY. That should get your traps huge in no time.
3 sets of 10 should do it

 

[SgtSlaughter]

Power shrugs with a barbell... REALLY HEAVY. That should get your traps huge in no time.
3 sets of 10 should do it

^^^ Agreed.

Heavy as you can... 700lbs if need be to overload the traps.

Farmer's walks with big dumbells work nicely as well.

 

[ErikZ]

As you can see, the idea here is to use BIG weights... like, REALLY BIG. Use straps if you need 'em (I do)

 

[Lextasy]

ditto to all the above...

For exampe: I use at least 2 100lb DBs 2 times a week or so.... this means you should go way heavier than that... smith machine helps sometime for a different type of shrug.. its a fan shaped muscle so you need to hit it from all different angles... my favorite trap work besides DB shrugs are incline prone shrugs... on about a 35* bench .. arms straight and shrug away... try 80's, 90's, 100's, then 110's...these really work the middle trap--make it stick out, kill em'

 

[SgtSlaughter]

I think all smith machines should be taking to a car compacter and smashed.

... but that and how I don't belive in the hitting a muscle from a millions angles is for another thread.

I agree with Erik... strap up (i do too) ... no way in hell can I hold 400+ lbs for reps with barbell shrugs.

 

[Lextasy]

I think all smith machines should be taking to a car compacter and smashed.

... but that and how I don't belive in the hitting a muscle from a millions angles is for another thread.

I agree with Erik... strap up (i do too) ... no way in hell can I hold 400+ lbs for reps with barbell shrugs.

i agree; i was just saying that a muscle that wont grow... may need more work... and if hes like me in how it takes more than heavy shrugs to grow his traps, that he may need some different workouts... and the one of about 4 that i go-to when i need more... is incline prones... puts most of the stress directly to your traps rather than spreading it around the shoulders and back, that + HEAVY = growth!

 

[SgtSlaughter]

i agree; i was just saying that a muscle that wont grow... may need more work... and if hes like me in how it takes more than heavy shrugs to grow his traps, that he may need some different workouts... and the one of about 4 that i go-to when i need more... is incline prones... puts most of the stress directly to your traps rather than spreading it around the shoulders and back, that + HEAVY = growth!

I hear you bro.

that sounds similar toooo...

Have you ever tried Glenn P. Rows? ... trap and lat destoryer right there.

it's actually a full (or as close as you can) get to 90* bent over barbell row... deweighted each rep... pull the bar tight up and you'll feel it GOOD.

 

[Lextasy]

On rows i pull to my middle abdomen...on these its the same but pull to where? your chest... at a 90*? hmmm ...


just did an "AIR" version of this and it feels like a more intense bowtie...

i like

 

[SgtSlaughter]