Big traps?

[STED]

This might sound a bit gay, but has anyone got any good trap excercises, been workin on um hard latley. Just seein if anyone got anything for me. The obvious one being shrugs. And i know this a steroid site but i can imagine theres alot of people bigger than me on here so i could do with there knowledge!

[Jfew44]

Best bet is to go to the workout section start a post there

[hobbs9963]

Is that Jessica Simpson? Oh yea....shrugs.

[STED]

Haha, its fergie from BEP's. What a picture ey. And cheers Jfew.

[sundancekid]

What helped me was deadlifts. I am able to work them twice a week, once on back day with deadlifts and then on shoulder day with dumbell shrugs, barbell shrugs and behind the back barbell shrugs.

[Big]

I do drop sets on shrugs, kills them.

[Jfew44]

Also I like doing upright rows right before shrugs...Kind of warms them traps up

[STED]

Anyone got any excercises to makes my traps grow, shrugs being the obvious.

[bigtwin]

behind the back dumbell and barbell shurgs

[bigtwin]

^^^^^^^^^^ they were a favorite of lee haney ^^^^^^^^^^^

[STED]

When your doing your shrugs, ive heard a few stories. Do you just lift up vertically with your shrugs, or in a circular motion? Personally i just go straight up.

[STED]

And do you lift to your heaviest everytime, many reps as possible? Or decent weight say about 12 reps to failure?

[bigtwin]

i just really go vertically, sometimes i lean foward a bit with lighter weight so i dont hurt my back.........but i see those people doing circualr motions and i personally think its a recipe for disaster.

[STED]

And i wanna be likea young Jay Cutler by the end of the week? Any suggestions HAHA

[STED]

Yeh agreed on the circular motion cant be good on the tendons or joints. So you opt for the heavy weights to failure or??

[Thug Nasty]

I have always believed it is more important to get the full stretch and squeeze at the top of your shrug than weight. I mean more weight is good, don't get me wrong, but if you're not having that huge squeeze at the top, you're not getting everything out of it.

[RJstrong]

Heavy deadlifts, heavy rack pulls. For rack pulls I like to set the power rack up to knee level... either slightly below or slightly above the knee. I prefer to work heavy triples for work sets in the 3-5 set range.

[SaSqUaDgE]

well ive been known to have big traps for my age what i know that really helps are cleans notpower cleans but just fliiping it to your chest i do this on shoulder day and it really helps the traps

[briancb1]

heavy upright row and lifting above your shoulders, like to your chin. Focus on the negative, I always get compliments on my traps and this worked for me.

[TR'05]

Deads
Rack Deads
Power Snatch
Power Clean
DE High Pulls

[STED]

cheers guys ill try some out.