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  1. #1
    Ron C is offline New Member
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    Any good trap building routines?

    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.

  2. #2
    Sir hugenstein's Avatar
    Sir hugenstein is offline Junior Member
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    Try some upright rows

  3. #3
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    Heeaaavvvvyyyyy A$$ed Barbell Shrugs!

  4. #4
    dboone is offline New Member
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    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'!

  5. #5
    asimov's Avatar
    asimov is offline Junior Member
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    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.

  6. #6
    Billy Boy's Avatar
    Billy Boy is offline Retired Moderator
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    Upright rows,shrugs just makesure you really squeeze the muscle at the top of the movement and lower it slowly.

  7. #7
    Mighty Joe's Avatar
    Mighty Joe is offline Anabolic Member
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    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

  8. #8
    Ron C is offline New Member
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    Heavy sounds good

    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?

  9. #9
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    Once a week should be plenty.

  10. #10
    bex's Avatar
    bex
    bex is offline Banned
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    Deadlifts superseted with shrugs......

  11. #11
    rexkishi is offline New Member
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    power cleans

    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.

  12. #12
    GenuinePL's Avatar
    GenuinePL is offline Senior Member
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    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.

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