Please Scroll Down to See Forums Below
My traps wont grow, please help!!!!
- Thread starter JD2001
- Start date
GenetiKing
New member
3 sets heavy BB 6-8 reps
3 sets heavy DB 6-8 reps
1 flush set 15-20 reps DB
Traps are stubborn if you aren't gifted with them naturally (much like calves). Be strict with form and sqeeze at the top. Do your reps fairly slow and controlled, no jerking the weight up using lower body or biceps. Full range of motion is important too.
A good intensity technique I like to use with traps is achieving isometric failure. Hold at the top on your last rep until you can hold no longer. (If you really do this, it's quite painful...no pussy shit here.) Try it sometime.
3 sets heavy DB 6-8 reps
1 flush set 15-20 reps DB
Traps are stubborn if you aren't gifted with them naturally (much like calves). Be strict with form and sqeeze at the top. Do your reps fairly slow and controlled, no jerking the weight up using lower body or biceps. Full range of motion is important too.
A good intensity technique I like to use with traps is achieving isometric failure. Hold at the top on your last rep until you can hold no longer. (If you really do this, it's quite painful...no pussy shit here.) Try it sometime.
power-builder
New member
Starts with bar shrugs, pyramid up to working weight for 3 sets, 20 reps.
Last set is a drop set for 20's, -90 lbs, then -90 lbs, no rest (i.e 20/20/20 ).
Next is dummy shrugs, 1 drop set, 20's, drop 10 lbs ea time, 3 drops (4 if still conscious).
Last is machine shrugs, with bench press machine, or standing in the shoulder press machine, 3 single sets.
GK, good call in the holding technique, will try to incorporate next w/o.
Last set is a drop set for 20's, -90 lbs, then -90 lbs, no rest (i.e 20/20/20 ).
Next is dummy shrugs, 1 drop set, 20's, drop 10 lbs ea time, 3 drops (4 if still conscious).
Last is machine shrugs, with bench press machine, or standing in the shoulder press machine, 3 single sets.
GK, good call in the holding technique, will try to incorporate next w/o.
Player- also a good point. Rolling motion may not inhibit growth per se, but it's no good for your shoulder joint.
Try flexing your traps hard before your first set, btw. I found that really pulling my shoulders up to my ear before my first set showed me how little I was going up when I had the weight in my hand. I got stricter about that and my traps have started progressing very well.
Try flexing your traps hard before your first set, btw. I found that really pulling my shoulders up to my ear before my first set showed me how little I was going up when I had the weight in my hand. I got stricter about that and my traps have started progressing very well.
Maximum Intensity
New member
HEAVY DEADLIFTS -- nothing will make your traps grow better!
Deadlifts kicks ass all the way around! 
Shrugs, I use the "triangle bar/shrug bar", load it up to 405 at the top end. 1 - 225 / 15 2 - 315 6/8 with resistance, 3 (same as 2) 4 - 405 6/8 with resistance at the end. 5 - Same as 4.
For real... Try the bar man it is da shit!
Shrugs, I use the "triangle bar/shrug bar", load it up to 405 at the top end. 1 - 225 / 15 2 - 315 6/8 with resistance, 3 (same as 2) 4 - 405 6/8 with resistance at the end. 5 - Same as 4.
For real... Try the bar man it is da shit!
The truth is that shrugs are not as effective as ppl think. Most of the time, your other muscles fail before traps. You need to grip the weight, the stress goes to your forearms, biceps, triceps, rotator cuff, shoulders, and then your traps.
The best is definately, deads, t-bar rows, BB rows (Overhand), and cable rows. Only after you have completed your back workout(including some of those exercises) should you do shrugs.
The best is definately, deads, t-bar rows, BB rows (Overhand), and cable rows. Only after you have completed your back workout(including some of those exercises) should you do shrugs.
Deadlifts, Cleans, and Farmer's Walks.
Go heavy on the deads, moderate on the cleans, and really heavy on the farmers. For farmers walks I will make my dumbbells anywhere from 100-220lbs and walk at least 60 feet with them as fast as I can. It trains my grip too. Trust me...my neck has grown an extra inch or more in the past 3 months from this stuff.
B True
Go heavy on the deads, moderate on the cleans, and really heavy on the farmers. For farmers walks I will make my dumbbells anywhere from 100-220lbs and walk at least 60 feet with them as fast as I can. It trains my grip too. Trust me...my neck has grown an extra inch or more in the past 3 months from this stuff.
B True
Juicer Jr.
New member
I personally think that upright rows will help quite a bit if you throw them into your workout. I do traps along with delts and try to change my workout up a little bit each time. Here's a fairly typical one for me:
3 sets barbell military press to chest
3 sets upright rows (bring the bar all the way to your chin and squeeze your traps at the top)
3 sets lateral dumbell raise
3 sets rear flyes
3 sets dumbell shrugs
I shoot for about 6-10 reps on each set. I don't grow if I do much more volume than this. Also, I think somebody already said this, but don't rotate your shoulders when doing shrugs. You may get a better "squeeze" with this type of motion, but it is hard on your rotator cuff.
Hope this helps.
3 sets barbell military press to chest
3 sets upright rows (bring the bar all the way to your chin and squeeze your traps at the top)
3 sets lateral dumbell raise
3 sets rear flyes
3 sets dumbell shrugs
I shoot for about 6-10 reps on each set. I don't grow if I do much more volume than this. Also, I think somebody already said this, but don't rotate your shoulders when doing shrugs. You may get a better "squeeze" with this type of motion, but it is hard on your rotator cuff.
Hope this helps.
brickshitpowerhouse
New member
first of all, you need to do more powerlifting style workouts. 5 sets of power cleans with low reps 4-6 and heavey deadlifts(with the same reps)
the above should get your traps growing.
you should be doing military presses with either dumbells or barbells for your delts and barbell rows for your back.
These will also help your traps since they are involved in all the above lifts. you should also do dumbell shrugs, forget barbells for shrugs.
when you shrug, just move the shoulders up and down, try not to roll your shoulders back or forwards.
Try to get your traps as high as possible, stay strick and slightly bend your knees to help out your lower back.
hope this helps!
the above should get your traps growing.
you should be doing military presses with either dumbells or barbells for your delts and barbell rows for your back.
These will also help your traps since they are involved in all the above lifts. you should also do dumbell shrugs, forget barbells for shrugs.
when you shrug, just move the shoulders up and down, try not to roll your shoulders back or forwards.
Try to get your traps as high as possible, stay strick and slightly bend your knees to help out your lower back.
hope this helps!
So...why are so few people interested in the farmer's walk? Just telling you guys...give it a try and you will scream at me later.
B True
B True
i did shrugs today, although i can only do 100 lbs. (i weigh about 110 so i guess it could be worse) the problem with doing them is my hands give out and start to drop the bar before my traps ever feel the burn. it's a shame too because i was making good progress with them and now i have to just do the 100 till my hands give out, stretch my hands and use a lower weight for a zillion reps.
what are some ways to increase hand strength? or is the culprit forearms not hand weakness?
what are some ways to increase hand strength? or is the culprit forearms not hand weakness?
Ahhhh...I can help you. Go to ironmind.com and they have tons of grip equipment. CoC grippers are about your best bet. Try thick bar exercises, never use straps, and keep banging at those heavy dumbbells. Hold them till they fall out of your hands...then pick them up again and give it another try.
Hope this helps...you need any more "serious" help or questions feel free to email me.
B True
Hope this helps...you need any more "serious" help or questions feel free to email me.
B True
blood_drinker
New member
As always big man, awesome advice.
Similar threads
