posted Wed, 10/09/2013 - 05:15
5331
+ 1 How to build bigger traps
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So I am suffering from small upper traps. I beat the shit out of them doing shrugs; even as far as doing 180 pounds per side and holding for 1 second before coming down, what do you guys recommend for building them? it seems to be the weakest part of my body to get bigger. Any help is desperately appreciated!
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I'm glad everyone still brings this post back from the dead. I am no longer struggling with it. I have been hitting the traps 2 times a week now and they are growing; to the point of not having a neck pretty soon.
haha awesome. what seemed to do the trick?
My gym has a machine that hits only the traps and hitting it 2 times a week.
Deadlifts, and shrugs. I really like doing behind the back shrugs and kinda lift the weight around ur ass rather than pull it against it, if that makes sense. Personally feels like it hits them really good and im always sore as shit from them.
Dead lift heavy or high rep just a good heavy weight lateral raises and standing power cleans using only arms is beast look it up guarantee to make those puppies grow
Heavy deads made the biggest difference for my traps, and also my back. It's the key to thickness
Traps were a problem area for new for a long time. I did tons of drop sets and heavy shrugs, front and back. My traps didn't really start to grow until I started doing upright dumbell rows. Dumbells put less stress on your wrists, and you can bring them as high as your ears and pull back at the top of the contraction. Add this to you're shrugs and You will notice growth in just a couple weeks.
Good luck!
Deadlifts
I have never done any type of shrug work and my traps have been build purely from my DL (or so I believe) as I don't do any direct work
The contraction is the most important thing. Always go as heavy as you can as long as you have proper form and can still feel the contraction. Squeeze that shit. Too heavy and you'll strain your neck. I always do traps on shoulder days. Plus we all know that they get worked during back day as well. If you can still feel the contraction with 180 then keep going. Me personally I feel the best contractions with weight no heavier that 80lbs as far as dumbbells go.
1 deadlifts
2 shrugs - ideally with a trap bar - no friction and better form, WAY better than using dumbells or a straight bar
Traps actually react pretty quickly both in terms of growth but also in terms of plateau'ing. Thats good though as you can mix it up, and grow
this is what works for me:
1, go heavy as fcuk, then dropset the shit out of it. Also incoprporate a final set of 10 second holds per rep to failure from time to time ((squeezing at max contraction) - combo of these will see you past any plateau
2, keep that form right (treat shrugs like you'd treat a deadlift, its a heavy load on the spine, right? so treat it accordingly), but heavy as fcuk! And keep increasing load when possible
basically a mix of heavy load, great form, mixing it up and mileage will see you right.
Plus, get straps if not using already. You aint training your grip right, so use the straps. Get the bar up onto a frame so you have minimal distance to lift it when shrugging. This will allow almost all efort to hit the target head on and smash those traps.
Slán
I like upright dumbbell rows slow in a constant state of tension. Also on lagging areas I like German volume training basically 10x10
I like to rotate how I train them, one day I go light weight heavy reps then I go heavy weight med reps. On a light day I'll use the smith machine one plate a side stand in front of the bar 25 reps move behind the bar 25 reps super set with dumb bells that's 1 set heavy days I do straight bar shrugs super set with heavy dumb bells and I'll strip set on the smith machine. Do like 3 plates and a 25 a side hit it till failure strip the 25 continue till down to 1 plate and burn it out. Gets me a pretty good pump...
One word: DEADLIFTS. heavy deadlifts, ok that was 2 words.
I beat the shit out of them today; they are sore as hell. I lowered the weight to 65 pounds per arm and shrugged like they owed me money.
when doing the shoulder shrugs lean into that shoulder. So if youre doing your left shoulder lean about about 35 degrees to the left then shrug.
jonesmax096I hope you will like it, to built bigger traps you can do this:
Barbell Shrugs
Stand up straight with feet shoulder width apart while holding barbell straight down at thigh level - palms facing in.
Raise your shoulders up as far as you can go and hold for a second.
Slowly return to the starting position.
4 x sets: 12-15 reps
TIP: This exercise can also be performed with the barbell behind the back, with dumbbells by the side, or with a Smith or shrug machine.
Bent-Over Lateral Raises
While holding a dumbbell in each hand, stand with knees slightly bent and back arched forward.
With palms facing torso, extend arms out to sides with the elbows slightly bent.
Raise the arms until elbows are at shoulder height and arms are roughly parallel to the floor.
Try to bring the shoulder blades as close together as possible when the arms are raised.
Slowly lower the dumbbells to the starting position.
3 x sets: 10-12 reps
Face Pulls
Attach a rope to a cable machine.
Grab the rope with both hands and pull the weight towards your face.
Keep your upper arms parallel to the ground, and your elbows higher than your wrists throughout movement.
Slowly bring the rope back to the starting position.
4 x sets: 15 reps
TIP: When going heavy use one of your feet as leverage by pushing it against the cable machine.
Calf Machine Shoulder Shrugs
Position yourself on the calf machine so that the shoulder pads are on top of your shoulders.
Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
Slowly return to starting position
4 x sets: 12-15 reps
You will this must! Let me know your review!
One of my favorites; the face pulls.
uprite rows help
Snatch and press
close grip smith shoulder press with forced negatives
May be too much but these are the exercises I use for traps:
Smith Machine Behind the Back Shrug:
Leverage Shrug:
Standing or Seated Leaning Shrugs: This one many people don't do.. I like it because you hit the trap on the backside of the trap not just the top.... Try it!!!!!
the shoulder side of my traps are pretty big, its the top portion where my neck is that will not grow. pretty weird. im going to try a different approach this week to grow the top part instead of watching the shoulder part keeping getting bigger.
Upright forward high pulls on a smith machine. Its basically a upward row but slightly out to the front away from the body. It builds great traps. Also dumbbell shrugs.
BB shruggs (heavier than your DL max for reps), cheat rows, deads and steroids (all dem androgen receptors in there). Should work for 99% of people.
Got the wrist wraps before the workout. I must say with the clip I can focus on beating up my traps now. Just got back from the gym about a half hour ago and they are sore as hell. I did 5 sets to failure each time. Hoping they grow now lol.
Focus on forcing the contraction of the muscle and increase your negative rep time 3/5 seconds.
Your obviously strong 180lbs dbell's damn! Try dropping back to 150lbs dbell's increase reps and Focus on squeezing during the long negative.
If only my strength showed in my size I would be happy LOL
Incorpate Bb shurgs...heavy five sets of six reps...w heavy ass deadlifts in to your back routine. And u will add sum mass to your traps no problem !!
Mr KfizzleI'm gonna say it, get some lifting straps! (no your not a pussy for using them) you can focus every bit of your lift on the traps instead of worrying about your grip. So I can only do 10-12 BB shrugs without straps before losing my grip and any heavier just not happening. I like to shoot for 6-7 being my magic # where I can't get another rep. Pit them straps on and I can slap on 385 and get right in the ballpark of the magic #. Do this with front and back BB shrugs and even use the straps with DB.... you will grow!!!
I ordered some last week and they are going to be in today along with my wrist supports. Hopefully before I go to the gym they will be in.
Mr KfizzleYou're gonna Love it man that's how I got my traps, heavy ass weights my hands can't hold!
Shit I hope so as I try to even all muscle groups out; I see too many people who look retarded either with big arms and no chest or big chest with no lats, e.t.c e.t.c Once i get my traps a little bigger I will feel and of course look that much more awesome lol.
Close grip upright rows have helped for me with seated dumbbell shrugs
I also had small traps and at 53 years old I was desperate to have decent sized traps. What worked for me was working the traps twice a week. I worked them on back days and then again on shoulder days. I was able to get results by using a barbell on back days and going as heavy as I could for a minimum of 25 reps. On shoulder days I use dumbells and I go moderately heavy doing 25 reps, pausing briefly then completing another 25 reps. Stick to 4 to 5 sets and hopefully you will see some results like I did. Good luck.
good thinking; I will start hitting them 2 times a week back day and shoulder day. Thanks for the tip!
56tooIf you look at power lifters who do deads you'll always see big traps. I also agree with SDM . I incorporate those two and I have pretty good traps
Drop sets. All the way down to light weight until you can barely lift your shoulders empty handed. Im talking about REAL failure here mind you.
Number of guys on here I've helped with trap development, works every time.
I will start to incorporate that next week into my sets. I wasn't going to real failure but I was doing 5 sets of 10 until I was unable to lift my shoulders. Thank's for the help on this I appreciate it.
barbell or dumbbell SDM?? what one do you recommend
I alternate, but I prefer dumbells.
From the back view or when I flex them you can definitely see the definition; its when i am facing you that they look small as hell.