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  1. #1
    josh8416's Avatar
    josh8416 is offline Associate Member
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    still having trap problem

    alright i posted this along time ago and changed my routine and now i can see traps, but how do i get them to "move over to my neck". i dont know what u would call it, but how do i make the muscle huge and connect to my neck???? i do shoulder/back/traps together. my shoulder/trap workout looks like this...oh and i do deadlifts w/back..
    Military press-10,8,6 increasing weight everytime
    Reverse pec dec flys-3 set of 10
    Behind the back bb shrugs-3 set of 10
    upright rows-3 set of 12-15
    and burnout with bb shrug, like 10 closegrip, 10 widegrip
    * i get a very good pump and im usually sore, i just dont know!!! i do this workout every 6 days..any advice is appreciated..thanks

  2. #2
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    Throw some dumbell shrugs in there and side laterals. For shrugs use the heaviest weight you can handle and hold them for 3 seconds in the up position. When you go down let 'em stretch all the way down. After a month or so of doin this mine came up outta nowhere.

  3. #3
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    eat more.

  4. #4
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    Quote Originally Posted by AandF6969
    eat more.
    That too of course...

  5. #5
    josh8416's Avatar
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    ya i usually switch off dumbells and barbells. i eat a lot, i am gaining weight, just not in my traps!!!

  6. #6
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    im doing traps tomorrow, i think ill try the hold 3 second at top and squeeze then let it pull at the bottom with heavy dumbells, instead of bb shrugs at the end..

  7. #7
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    try doing traps 2x a week 4-5 sets, once with dumbell and with barbell, id go as heavy as you can with good form. if you do squats, take the pad off the bar and your traps will get a good burn. goodluck


    j4k

  8. #8
    josh8416's Avatar
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    aight i did traps today. felt pretty good, but i always get a good pump. i did upright rows, db shrugs and i squeezed 3 seconds at top and let it hang down, i did 4 set of about 10-12. then i went to behind the back shrugs, bb and that was it. felt pretty good. im going to start doing traps 2 times a week. thanks everyone

  9. #9
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    I think I've come to the conclusion that lagging muscle groups are more genetic than anything, however there is always room for improvement.

  10. #10
    delroid is offline Junior Member
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    what i do for traps is
    shrugs 3x12 heavy weight

    that's all i do for the week, and they grow great

  11. #11
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    ya i guess its genetics then, because i kill mine. i started off 1 time a week, now i do traps 2 times a week, and still nothing. they are getting bigger, but i cant get them to "stick up". the dumbell shrugs felt good today though.

  12. #12
    ReX357's Avatar
    ReX357 is offline "Toughest & Best Looking Guy Around Here"
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    Heavy Deadlifts

    Don't use straps

    That's the key

    Will help your forearms and your traps

  13. #13
    josh8416's Avatar
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    ya i do deadlifts, but maybe im doing them wrong cause i really dont feel it much in my traps, anyone have a good site to go to so i can see how to do them, just to see if im doing them right??? thanks a lot

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  16. #16
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    Go to the second one it brings you right to the slide-shows.

  17. #17
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    aight thanks man..

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