Any good trap building routines?

**Ron C** · 02-10-2002, 09:40 PM

My traps are a definite problem area-makes me want to stick synthol in 'em- and i don't even like the stuff! How many days a week should they be trained? High reps, low reps , or both? train them light for the pump or with heavy weights? And last but not least how many sets total in a workout?
For some info, i'm 6'0, 204 lbs, 13% BF. I've tried a little bit of everything i've mentioned, but i'm tired of wasting my time, how about a good routine from you guys, i'll try it out, and get back in touch to post my progress. Thanks for any help.

**Sir hugenstein** · 02-10-2002, 10:42 PM

Try some upright rows

**THE BIG RED MACHINE** · 02-10-2002, 10:50 PM

Heeaaavvvvyyyyy A$$ed Barbell Shrugs!

**dboone** · 02-10-2002, 11:56 PM

I have to agree with Big Red Machine. I use to have the same weak area. I just started hitting the dumbell shrugs heavy as hell. Three or four times a week if cycling. Sore as hell for awhile, but eventually they just took off! I friggin luv doing them now, one of my favorite isolation exercises. So chalk up or strap em' on and kick some ass bro'!

**asimov** · 02-11-2002, 01:46 AM

Go heavy, heavy, heavy. I asked friend the same ? in the gym not long ago because I was having trouble hitting that area well. Basically I more than doubled the weight I was using, and it worked great. Very sore, did the job.

**Billy Boy** · 02-11-2002, 06:47 AM

Upright rows,shrugs just makesure you really squeeze the muscle at the top of the movement and lower it slowly.

**Mighty Joe** · 02-11-2002, 07:48 AM

I heard Goldberg use to hit his traps 3 times a week!

I don't know this for a fact, but he has some major traps!
And Big Red Machine is right....Ya gotta go heavy!

Good luck, MJ

**Ron C** · 02-11-2002, 09:57 PM

I think going heavy could do the trick, i got so -pissed when i worked them the other night that i put on the most wieght i had ever shrugged on a barbell and squeezed out some solid reps. Their either really sore now or i might have pulled something a little bit cause there is some tightness. So maybe this is a good start. The only other question is, should i trash them hard one nite a week for like 6 to 8 sets or work 'em twice a week for about 4 or 5 sets?

**THE BIG RED MACHINE** · 02-11-2002, 11:28 PM

Once a week should be plenty.

**bex** · 02-12-2002, 09:18 AM

Deadlifts superseted with shrugs......

**rexkishi** · 02-12-2002, 09:51 AM

if you really want to hit them hard try doin some cleans, either hangcleans or power cleans. i think my traps are one of my best features and i have to give props to cleans, i hated them at first but then they were awesome for looks and they helpout for sports like crazy.

**GenuinePL** · 02-12-2002, 10:09 AM

Heavy is the trick man.
My traps did not want to grow either.
One day I was at the gym and I got pissed off at them. So I went to the shrug machine. I had so much stamina. Put 4 plates on each side and went for it. Did 2 sets of 20 and on the last on I got to 31. Man if you knew how I felt next day.
SORE AS FUCK
Guess what, they started growning.