Trap exercises

[wallcrawler]

What is/are the best exercise(s) for building big "Goldberg" traps. I'm sure lot of it is genetics, but are there some exercises that are better than others?

 

[KillahBee]

shrugs and heavy deadlifts do it for me. what are you doing now for them?

 

[ChinkNasty]

heavy heavy barbell clean and press

 

[mayhems]

DB shrugs and BB shrugs should do you fine

 

[d3track]

nothing has worked better for me than deadlifts and walkin db lunges

 

[Sub-Zero]

i have no idea what did it for me but i can tell you ideadlift, shrug, and do upright rows...

all 3 of those and my traps are finally getting decent...

hope thathelps

 

[wallcrawler]

Hey thanks everyone. Never knew deadlifts did it. I have been doing shrugs (db and bb) and reverse flies. I didn't know what else to do. Thanks!

 

[Madcow2]

Isolation for the traps is garbage. Deadlifts work decently but the traps and upper back really responds to dynamic pulling like the olympic lifts and their variants. The best variant (and easiest for someone unfamiliar with these lifts) is the powershrug. Major visible results within 3 weeks for a natural lifter. No one that I've ever had do these has ever performed a regular shrug again unless they were rehabing an injury as they are comparatively a massive waste of time yielding no results. Here is a link that contains a link to instructions: http://www.elitefitness.com/forum/showpost.php?p=4497720&postcount=14

 

[TheOak84]

i like doin a few drop sets of shrugs on back day (with includes deads)

and heavy ass shrugs on leg day like 5x5 or 3x5.

dont be fooled by the traps in my av, they are bigger now

 

[Devastation]

nothing wrong with the exercises you picked, it could be just a matter of volume.
i started this trap workout in my routine a year ago and ran it 6 mos. i've always had good traps, but this definitely helped them

1x50
1x40
1x30
1x20
1x15
1x12
1x12

using continually higher weight. at the beginning of the 3rd week up the first set to 1x60 but keep the weight the same. do the same the 5th week or so with the 2nd set and up it to 50 reps while keeping the first set at 60. mike miller did something similar but he would start his sets with 1x100, 1x70, and so forth working up to a couple final heavy sets of 12 to 15 reps

you could also do kelso shrugs for more depth and thickness

 

[Sub-Zero]

50 reps sets for traps?

i dont have the pacients(sp) to do that