kidcrese's picture
kidcrese
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Can't get traps!!!

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So, this is a post cycle of Tren and Test E. Lost fat and gained some muscle. Not matter what i did, I couldn't get the traps I was looking for. This is my first cycle in a long long time, so I was happy with the results. wasn't going for the huge look, just good lean muscle. Thoughts and positive criticism is requested.

eliot_99's picture

hahahaha did you oil up for this photo?

MONSTERBACK's picture

Unfortunately traps are similar to calves...either you got em or ya don't...It's a genetic thing. work with what you have BBing is a marathon not a sprint they will come along

manlytt's picture

I brought my upper back up less and bounds by doing negatives on the hammer strength.pull down. I would put two played or more per side then pull down with someone behind the machine to pull down on th weights in the negative part of the rep. I know you mention your looking for traps, but in my opi.ion if they get too big they will make your shoulders look smaller. Straight arm pulldowns to finish every back workout. Once the back is bigger everything else follows suite. Up right rows are all I do for traps. Your supposed to keep the traps out of that exercise ,but that usually doesn't happen dependi.g on wide grip narrow grip, also deadlifts make every muscle work when done properly. I tend to go balls out on the deadlifts, such an anabolic exercise.

Sir William's picture

Did you roll around in some sort of lube before this pic was takin bro??

kidcrese's picture

Yeah, I always do that. Don't you? I love doing that!! Ha

kidcrese's picture

OK I have been doing shrugs with every dumbell excercise and I love the way my traps feel. They feel worked which is great. I am going to take the advice and work on upper pecs and upper back. Thanks for all the advice.

Cassiousclay's picture

I agree with db. It doesn't appear to be your traps. More like a shoulder, upper pec or upper back deficiency. Defenitly stick with compound movements. You look good, but asymmetrical. .
Bent rows should be your staple as well as incline press. Develop your upper back and upper pectorals and you will see your traps properly supported.

hustlecoke's picture

When I do a pressing workout, 99% of the time I throw in some band face pulls 5-12 reps in between sets of benching or OH press. It's good active rest and lets me get in some extra upper back/trap volume without really taxing the main lift I am trying to train. I also do rear delt flies laying face down on about a 30 degree angled bench if I feel like switching things up. I get a good 2 sec squeeze at the contraction during those movements.

For compound lifts deadlifts obviously will help in building traps, but another lift many people over look is the Push Press. It's just an OH Press with a little bit of leg drive at the beginning of the lift. I like resting the bar on my front delts to get the best effect on my traps. When doing a Push Press you will notice the movement begins with a very violent and explosive shrug that gets the bar to about forehead level, then your shoulders and triceps finish off the lift. I imagine Push Presses can give your traps over all thickness density that you might not get from doing shrugs. Add in some sets of face pulls between push presses and see if that works the traps.

kidcrese's picture

Thanks everyone. I am going to attempt to do shrugs after every excercise with dumbells, and upright rows, etc. Hopefully they will get there!! Thx

knowledge's picture

The power of a dead lift is second to none.

diablomeister's picture

I have found a good way to hit the traps well is to have a slight bend to your torso, when you are doing shrugs. also, try db's bb (front and back)....sometimes the back shurgs work the best.

heavylifter87's picture

deadlifts, cleans & upright rows. shrug the hell out of the barbell after. theyll get the message after.

DB's picture

try adding x4 upright rows into your shoulder routine and shrugs at the end with full range of motion.

7gothic's picture

All good advice with regards to exercises...
With regard to compouds, you may want to look at "deca-test-d-bol" stack next cycle...working slower and heavier..good old fashioned heavy deadlifts and partial rack-pulls. Eat big without too much emphasis on fat loss, and you'll get your traps.
Mine have started to get out of control and I may have to see a message thearpist if I can't get them loose soon.

bigrhino's picture

couldnt agree more Goth..... HEAVY but controlled lifts

kmart7780's picture

my favorite excercise for traps is a smith machine barbell shrug but not to the front but grab the bar from behind I think Lee hanley is the one made this excercise famous when you work them just make that mind muscle connection and say grow motha effers lol good luck

eatbig's picture

like everyone els said do lots of shrugs and make shure you get a good squeeze at the top. Hold each shrug for a short period with each rep. oh and eat more calories.

ch4el5onnen's picture

I had alot of problems with that too man. Like others said shrugs and more shrugs. Dumb bell shrugs also grab a bar like your going to dead lift and shrug it with palms in then do it again with palms out. Dont know what this one is called but grab a curl bar with palms towards you maybe a few inches apart and pull it from waist level up to your chin. Also one of my favorites is about 100 or so swings with a 35-45 lb kettle bell. Just becarful not to injure your lower back when your swinging it. Youtube a video of KB wo's. You will go from inbetween your legs and swing it straight above your head. Its a great full body wo but it will kill your legs, core and traps for sure.

HllwdBdBoy's picture

bro, a quick way to trapz is WHENEVER you have a dumbell in ur hands for WHATEVER set... END IT WITH SHRUGS!

kidcrese's picture

So, you would say its OK to do shrugs 4 days a week? I love to do shurgs, so that is cool with me. Just wondering your thoughts. Cause i will do dumbell excercises 4 days a week.

highstrung's picture

Everything everyone is saying is great advice....two thing I was taught by a buddy of mine whose a fricken beast that made a drastic difference in just a few weeks for me.....1) farmers carry.......take some heavy ass dumbells hold them by your sides and let them hang and just walk around till your ready to drop em...do it 3 times just as if they were sets. Also helps greatly with grip strength.
2) I always had the tendency to tuck my chin to my chest while doing shrugs....he had me try keeping my chin up high and mentally focus on using my traps. Between mucle control on not tucking my chin I gained height on my traps and also less pain or soreness in my neck. Seemed to take tension off the neck a bit more and focus it on the traps. Not saying it works for everyone but it works for him and definately worked for me so far.

HllwdBdBoy's picture

Niiiice! Tucking the chin is a rookie mistake!

w94's picture

what is your dosage on test and tren

jima's picture

that helps with traps?

kidcrese's picture

Sorry bro. When it said Rules, I thought it meant, your post ruled!! Sorry my man. Thx for the reply

ShroomMan's picture

looooool

kidcrese's picture

Alternate lead hands, I would assume?