Traps

Double D · 10-20-2009, 07:20 PM

I do alot of cleans and deads. I cannot seem to get any growth there. Any ideas? Am I just screwed because of genetics?

Triple Threat · 10-20-2009, 07:30 PM

Shrugs?

Stewart14 · 10-20-2009, 08:30 PM

shrugs
deads
overhead barbell presses
upright rows
and believe it or not, side laterals

all of those exercises I feel in my traps

m11 · 10-20-2009, 08:32 PM

Farmers walks?

Double D · 10-20-2009, 08:52 PM

Yup have did it all. Sucks to have bad genetics in such a bad place! I get some trap development with cleans, so they are a staple in my routine. I go from heavy to light alot. Ive done shrugs alot in the past and I havent gotten anywhere there. I do tons of OH Presses......obviously there isnt a make huge traps workout, but damned stubborn bodyparts

AKIRA · 10-20-2009, 09:20 PM

Ok youve done those exercises, but have you done them consecutively for an acceptable time period?

m11 · 10-20-2009, 09:31 PM

Quote:

Originally Posted by AKIRA

Ok youve done those exercises, but have you done them consecutively for an acceptable time period?

Malley, remind me of how your general conditioning is --- i.e. what's your 5RM for deadlifts?

Double D · 10-20-2009, 11:02 PM

My 5rm on deads is prolly around 375 or so. I clean around 205 for 5 (From a hang). OH Press 1 rm is 205. My traps are certainly under developed.

I have been doing cleans for about 6 months now. I havent been dead lifting consistently through the past 6 months. But before then I deadlifted all the time. There was a point 2 years ago I didnt have a squat rack to it was lunges and deadlifts for my leg development only. I was deadlifting 2 times a week then.

m11 · 10-20-2009, 11:42 PM

Yea, I had an idea that you were well conditioned.

I vaguely recall there being certain issues such as nerve damage or tissue damage that can slow/essentially stop growth. When the damage was repaired/messaged out...growth continued again. Something along those lines. I think p-funk may be more familiar with this than I am.

rayray715 · 10-21-2009, 08:01 AM

i do single arm shrugs with light weight dumbells, one side at a time. i get abetter range of motion and a good squeeze, which i have a hard time with normal shrugs, even on light weights. i made big gains

Double D · 10-21-2009, 10:48 AM

I am going to start trying a variety of other things....

gtbmed · 10-22-2009, 07:27 AM

IMO cleans are the best way to work them. If that isn't working for you, I suppose you could try to change it up. You're sure you're not arm pulling when you clean?

I found rack pulls can work pretty well too.

roastchicken · 10-22-2009, 07:41 AM

Heavy Db shoulder presses combined with deadlifts stimulated substantial growth in my traps and i've never included shrugs in my routines ever.

Also, static contractions on pulling exercises such as rows might better stimulate that area.

RC

AKIRA · 10-22-2009, 02:29 PM

You sure you dont have traps? I think youre still on my myspace list and last time I checked in, you were stacked. Want an extra inch to the 3" you already have?

Double D · 10-22-2009, 04:06 PM

Come on brotha, you know I never am satisfied! They are underdeveloped!

10-20-2009, 07:20 PM	#1
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Traps I do alot of cleans and deads. I cannot seem to get any growth there. Any ideas? Am I just screwed because of genetics?

10-20-2009, 08:30 PM	#3
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	shrugs deads overhead barbell presses upright rows and believe it or not, side laterals all of those exercises I feel in my traps http://futuretrainer.blogspot.com/ --My new blog!!

10-20-2009, 08:32 PM	#4
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	Farmers walks? Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

10-20-2009, 09:20 PM	#6
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Ok youve done those exercises, but have you done them consecutively for an acceptable time period? 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

10-20-2009, 11:42 PM	#9
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	Yea, I had an idea that you were well conditioned. I vaguely recall there being certain issues such as nerve damage or tissue damage that can slow/essentially stop growth. When the damage was repaired/messaged out...growth continued again. Something along those lines. I think p-funk may be more familiar with this than I am. Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

10-20-2009, 07:30 PM	#2
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Shrugs?

10-20-2009, 08:52 PM	#5
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Yup have did it all. Sucks to have bad genetics in such a bad place! I get some trap development with cleans, so they are a staple in my routine. I go from heavy to light alot. Ive done shrugs alot in the past and I havent gotten anywhere there. I do tons of OH Presses......obviously there isnt a make huge traps workout, but damned stubborn bodyparts

10-20-2009, 11:02 PM	#8
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	My 5rm on deads is prolly around 375 or so. I clean around 205 for 5 (From a hang). OH Press 1 rm is 205. My traps are certainly under developed. I have been doing cleans for about 6 months now. I havent been dead lifting consistently through the past 6 months. But before then I deadlifted all the time. There was a point 2 years ago I didnt have a squat rack to it was lunges and deadlifts for my leg development only. I was deadlifting 2 times a week then.

10-21-2009, 08:01 AM	#10
rayray715 Registered User Join Date: Jan 2009 Location: nj Posts: 59	i do single arm shrugs with light weight dumbells, one side at a time. i get abetter range of motion and a good squeeze, which i have a hard time with normal shrugs, even on light weights. i made big gains

10-21-2009, 10:48 AM	#11
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I am going to start trying a variety of other things....

10-22-2009, 07:27 AM	#12
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	IMO cleans are the best way to work them. If that isn't working for you, I suppose you could try to change it up. You're sure you're not arm pulling when you clean? I found rack pulls can work pretty well too. gtbmed's strength journal

10-22-2009, 07:41 AM	#13
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	Heavy Db shoulder presses combined with deadlifts stimulated substantial growth in my traps and i've never included shrugs in my routines ever. Also, static contractions on pulling exercises such as rows might better stimulate that area. RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

10-22-2009, 02:29 PM	#14
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	You sure you dont have traps? I think youre still on my myspace list and last time I checked in, you were stacked. Want an extra inch to the 3" you already have? 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

10-22-2009, 04:06 PM	#15
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Come on brotha, you know I never am satisfied! They are underdeveloped!

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