Help with traps!!

[jport1540]

I been workin my traps twice a week at the gym, i usually do shrugs with free weights 3 sets of 10, 45lbs. Then i load to 45's on each side of the smith machine and shrug that 10 times, then add a 25 to each side shrug that 10 times, then replace the 25's with 45's and shrug that 10 times. They usually feel pretty cooked, and I have noticed growth in the back part of the trap, but if this makes sense, it seems like they are growing horizontilly and not vertically, as in creeping up my neck (Im sure that is a bad way to describe it, but hopefully you get the idea). Let em know if there is anything you think I can do improve the growth of my traps. Thanks for the help.

Attached is a picture if that helps give any idea.

[BooCooo]

no need to work them twice a week, I think thast overtraining for them,give them time eat right and they will grow it doesnt happen overnight.

[BlueAndromeda73]

Deads, and bent over row help them grow as well, are you incorporating those lifts into your regimen? Also to mix it up once in a while, behind the back barbell shrugs have helped me, as well as dumbell shrugs, and go heavy (while still able to maintain form)

[jport1540]

i recently recovered from a lower back injury, so I had to stop doing dead lifts for a while, but I am incorporating them back into my workout. So you think just once is enough so long as I tear them down?

[pelly789]

once a week is more than enough you almost dont have to even do them if you workout hard doing deadlifts and shoulders etc. id say once a week is good dont over train or you wont gain

[Squatman51]

do HEAVY shrugs this will make your traps grow like none other.... i mean heavy, not sets of 225 and 275... you should shrugs around the same amount as you squat.. keep them shrugs high thought try to hit your ears

[D9S0M]

Power Shrugs!!

[Warrior]

Deads with a nice squeeze at the top... do deads - you need them right now to put some more overall thickness on you.

One tip I like to show some people having a hard time with traps is to perform shrugs with an incline bench and dumbells. Put the bench on it's highest incline. Then grab the dumbells and lean on it so your chest is touching the top of the pad. This off sets you a little from parallel - your traps are on top of your back not your shoulders, so it helps to better recruit/focus on them. There are a few people that don't have the body structure for this - but most people I show, really like it... since I was shown this a few years ago, I always shrug this way...

[Rictor33]

I attribute my trabs to behind the back bb shrugs.. Not even super-heavy, just really focusing on the top contractions and stretching @ the bottom. Behind the back bb shrugs seem to really make your traps get taller..

[chinups]

CLEAN AND PRESS!!!

I use to have the same issues. I did hevy heavy heavy dumbell shrugs and barbell shrugs but not until I added clean and presses did I notice my traps starting to get big. I did them last night and came home with some serious trap pumps. Add this once a week and in 1 month you will see improvements.

I do a clean from my thigh to my shoulder and then press up like a overhead shoulder press. I LOVE IT AND IT WORKS!

http://images.google.com/imgres?imgu...lr%3D%26sa%3DN

I start with the #2 picture and then after 4 I press it over my head

GL

[Chookster]

dont know if you know this exercise by the same name i heard it called the farmers walk. basically you hold the desired weight in the shrug position and i walk around the small track at the gym. it burns like a bitch and really feels like it stays with me awhile. alternate with reg shrugs. good luck.

[RMBros]

Heavy shrugs with straps - like the powerlifters do.

Rack Pulls (partial DLs) with straps and a double overhand grip worked even better for me.

I really have to go heavy (for me) to feel it - at least 405 on shrugs, 495+ on rack pulls.

Also remember that a wider grip will change the way the weights hit the muscles.

[yom]

bro looks like those empty vodka bottles could contribute to your traps not growing .
well looks like you bulked up enough id start to consider to diet down now as you seem to have put on a bit of size.
make sure you training your legs
my 2 cents

[JOHN7]

CLEAN AND PRESS!!!

Agreed, clean and press nails em pretty well.
As was said I agree with those who say you really shouldn't have to do a whole lot of trap work if your routine is well rounded. Deads hit em, and it's almost impossible to do any back exercise without at least using them a little.
Let me also say that you gotta check your ego on shrugs. It's a very easy exercise to cheat on with your legs, lower back, shoulders, and arms (I see almost everybody at the gym cheating, using too much weight, and never doing a single productive repition). You may be lifting a nice amount of weight, but how well are you isolating the muscle, and equally important, are you getting a quality contraction at the top? The top of the movement is where it all happens. If you can't pull it up ALL the way to the top throughout all but your last few reps on your shrugs, you're using to much weight, not getting a good contraction, and not gonna get max reults.

That being said, Like many others I like shrugs too, but in addition to classic shrugs, I do em chest down on a bench with a slightly inclined angle like warrior described. You can't lift as much weight as you could on a standing or sitting shrug, but thats because this is akin to what the concentration/preacher curl is for the biceps. The angled bench gives all of the work to the muscle, in this case the traps. Also, since your arms hang farther from your body you can get a nice stretch at the bottom and an awesome contraction at the top. Urpright rows are also a good movement to work into your routine every now and again, and they can really get the traps burnin'. A cool variant of a classic upright barbell row is to grab some dumbells, lean slight forward knees bent, and keeping your elbows tucked to your sides, row the dumbells up to your nipples. It's the same movement as a dip, but your're pulling instead of pushing, it also hits those pesky rear delts. Also, something that I do in my backyard-- Do standing dumbell shrugs at a nice moderate cadence for about 60-90 seconds with moderate or even light weight. Then, grab two heavy ass dumbells and farmer walk around the yard for sixty additional seconds, rest, then repeat the process two or three more times. Farmers walks look goofy in the gym, and if you do em in your back yard, your family will make fun of you, but your traps will look like F%$#in' VOLKSWAGENS. Nothing makes my traps burn better. You can also try static holds. Shrug it up and hold it there, just make sure you use light enough weight that you can keep it all the way at the top with traps fully flexed for a period of time. It'll work so much better if the muscle is fully contracted.

P.s.. if you do the farmers walk, make sure you keep your weight forward and your knees slightly bent. Also, don't do it all the time, it can be hard on your hip joints.

[Quil]

Upright rows work well for me in addition to heavy shrugs, clean/press.

[catabolic kid]

Patience and Time...that is what will make your traps grow.

There are no secrets...deadlifts and shrugs with heavy weights.

[cj1capp]

Patience and Time...that is what will make your traps grow.

There are no secrets...deadlifts and shrugs with heavy weights.

great advice but i will add what is your dite like . It looks like you might have a drinking problem. cut the booze out and train hard

[chinups]

I am soon adding farmers walk to my workout

I mean I just grab some heavy arse weighted dumbells and walk with them right

[FATMEXICAN]

I been workin my traps twice a week at the gym, i usually do shrugs with free weights 3 sets of 10, 45lbs. Then i load to 45's on each side of the smith machine and shrug that 10 times, then add a 25 to each side shrug that 10 times, then replace the 25's with 45's and shrug that 10 times. They usually feel pretty cooked, and I have noticed growth in the back part of the trap, but if this makes sense, it seems like they are growing horizontilly and not vertically, as in creeping up my neck (Im sure that is a bad way to describe it, but hopefully you get the idea). Let em know if there is anything you think I can do improve the growth of my traps. Thanks for the help.

Attached is a picture if that helps give any idea.

Start doing Heavy Dead, not only will it hit your Traps but it is an over all mass builder. They will tire you out by the way so be prepared and GO AS HEAVY AS YOU CAN

[Grizzly420]

try when your doing your shrugs telling yourself I DONT KNOW its almost naturally movement when you say those word you want to shrug your shoulders up it helps me really get the pinch on them up high in the shrug movement.

[BlueAndromeda73]

Sitting dumbell shrugs I have found are great as well takes the legs out of the equation and lets you focus more on your traps

[badboy247]

without doubt heavy barbell shrugs, this is one muscle group that can get big quick,, as u can lift huge weight on the bar, i shrug 200kg which is not uncommon, standing t bar rows again good excercise, but super heavy shrugs will get ya traps up, dont worry too much on form just concentrate on increasing the weight much as poss,, remember big weights builds big muscles.