Trap help

[mufc]

So.... Been growing for over 2 years now with great success but my traps are beginning to lag, so much so that my training partners call me tommy no traps haha! ]

After searching I see that many people advise deads and upright rows? My current trap routine is 5 sets of a shrug machine after shoulders, in the past i have varied this from 3-6 sets, also varying machines to dumbells but to no avail.

In regards to deads I do the dorian yates deads on back day (romanian deadlift?) 3 sets of 4-6 reps, I used to do upright rows as a lateral shoulder exercise but now I find lateral cable raises more beneficial.

Opinions guys?

[baseline_9]

My traps lagg IMO

I like rack pulls, db shrugs, smith machine shrugs, dont like upright rows but may add a wide grip version back in for delts more than anything

Put them on another day before one of ur other bodyparts, train hard and eat

[dec11]

ez bar upright row

dbell shrugs - just lift straight up and down, dont bother rotating, my traps began to grow faster after i stopped rotating back before lowering. like everything else, slow and control the negative.

[stack_it]

I do 3 sets of shrugs after back. Then hit them again on my shoulder night.

[maxwkw]

heavy shrugs are good. This may be a little outside of most of the bodybuilders here, but olympic lifting is awesome for trap development as well as some strongman events like farmer carries.

[celticgreen1973]

Do you use straps when doing shrugs?

[RaZr]

I just use dumbbells with no straps, I like to get a forearm workout in with my heavy lifts.