Thread: trap growth

more weight & more intensity

4 sets of 15 reps heavy weight slow shrugs! slow strict form!

Deadlifts and cleans will build your traps faster that any other movement. Plus they make you bigger all around as well.

hey man,

here is a good video for you:

its about the traps and rhomboids interesting exercises:

Originally Posted by GMO

Deadlifts and cleans will build your traps faster that any other movement. Plus they make you bigger all around as well.

x2

Traps are genetic. I dont do any direct movements and they are big. If I stop working out its the only body part that remains big lmao.

Not saying u cant build them, but they're like calves...

Deadlifts, Cleans, Farmers Walks.

I have been doing a lot of partial racked deads with a weight I can do about 15 times. I set the bar on the second hole from the bottom of the rack. I shrug and pull as I get the weight to the top. It seems to be working very well. Then I totally agree with the clean & presses. I have recently thrown those in with a weight I can press and several sets in the 6-8 range. With these two together I have noticed a big change and several of my buddies have made comments on my progress. The only problem I am having with the racked deads is my fingers give out before my muscles do so I need to improve hand strength.

dead lifts do work bro

Originally Posted by carter1990

hey man,

here is a good video for you:

its about the traps and rhomboids interesting exercises:

I like the first exercise on that video. I will give it a try today. I always knew there was something better than the traditional shrugs.

glad you liked it

been training traps twice a week for three years now and it made a huge improvement.

always love to start with a heavy shrug either barbell or dumbell for 4 sets of 8 to 12 and then do an one arm move with cables or smith machine or even some incline shrugs to hit high up

Heavy ass rack pulls, shoulders high not slumped, and held for a second or two.
Plus everything else above

Originally Posted by JimDugba

Traps are genetic. I dont do any direct movements and they are big. If I stop working out its the only body part that remains big lmao.

+1

My favorite exercise in the whole world is deadlifts. I haven't been able to do them in years because my traps got too big. I've never done a direct trap movement in my life and still have bigger traps than most of the guys at my gym.

Originally Posted by IanM4208

Been told lately that if I were able to add a lil more mass to my traps, that I would look alot bigger overall. My training is pretty standard but I'm gunna probably switch it up due to my new goals. What have y'all found work best for trap growth? Thanx n reps

I think BB/DB shrugs are great but Ive recently changed my shrugs up. What I do now is if ur gym has the hammer strength lunge/deadlift machine..USE THAT. Allows you to rack up the weight and squeeze hard. Plus i feel like it puts your hands in a great position. My traps have never gotten so sore after workouts with that thing.

i like side lateral dumbbell raises but when i go heavy i always seem to tweak my rotator cuff, so be carefull.