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Training the traps


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Training the traps within the Weight Training & Weight Lifting category.

Excerpt: I have always had skinny shoulders, neck and chest. I guess it is my genetic, I am 20 years old now and I want to grow my traps. I see some of you like Steve and Dylan have big traps so how did you guys get them to grow or were you guys always big? Also does it help me to train them daily or is that too much?

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  1. #1

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    Training the traps

    I have always had skinny shoulders, neck and chest. I guess it is my genetic, I am 20 years old now and I want to grow my traps. I see some of you like Steve and Dylan have big traps so how did you guys get them to grow or were you guys always big? Also does it help me to train them daily or is that too much?

  2. #2
    HEAD MODERATOR stevesmi's Avatar
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    Re: Training the traps

    i will tell you the secret to growing big traps that nobody ever does. they are CLEANS. i started doing those in high school and my traps grew like weeds
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  3. #3
    Chairman Member Tazz's Avatar
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    Re: Training the traps

    simple shrugs and rack pulls always did the trick for me

  4. #4
    Moderator SteveMobsterG's Avatar
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    Re: Training the traps

    Do not train anything every day.

  5. #5
    Moderator MasonicBodybuilder's Avatar
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    Re: Training the traps

    Just keep plugging away and incorporate the exercises the guys above mentioned. You are still pretty young so just make sure you are eating enough for growth as well.
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  6. #6
    Chairman Member cbbram's Avatar
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    Re: Training the traps

    old school lifts will help along with genetics
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  7. #7
    Da Pope RickRock13's Avatar
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    Re: Training the traps

    Heavy overhead presses. Deadlifts.
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  8. #8
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    Re: Training the traps

    Shrugs used to work well for me, they don't work these days at all. I think one thing that is worth mentioning in addition to what the other guys have said is that traps need a lot of variety and you need to focus on progressive overload. They're used to doing a lot if your half way active, and this is why it's recommended to go heavy as well since this isn't what they're "used to". Sorry for the broscience, but it's true lol

  9. #9
    Chairman Member P0N's Avatar
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    Re: Training the traps

    Shrugs, deadlift, and overhead press did it for me.

  10. #10

    Re: Training the traps

    Different exercises for shoulders and back. I started from my high school, and till now keeping balance between workout and diet is challengeable. So keep focus on both and you will get the results.

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