what do you recommend for traps?

[starscream]

I have been trying to improve my traps. I really like the aesthetics of huge tall traps. In my mind it really helps you look huge!

I feel like I have a hard time getting mine to grow.. While they have improved over the years I just don't feel like I am getting the height out of them that I'd like.

I feel like my delts are big enough and combined with my very broad shoulders it might make my traps look small also (and this could very well just be in my head) I sometimes wonder if, because my shoulders are so broad the traps want to grow long and deep rather than tall..

I use to just shrug massive amounts of weight.. Then a friend recommended upright rows, lastly I have been doing lighter weight shrugs focusing on form and really squeezing the muscle. Plus some upright rows and throw in the heavy shrugs once in a while to get the deep low rep heavy weight sets.

Any advice?

[Schwarzenegger]

I have been trying to improve my traps. I really like the aesthetics of huge tall traps. In my mind it really helps you look huge!

I feel like I have a hard time getting mine to grow.. While they have improved over the years I just don't feel like I am getting the height out of them that I'd like.

I feel like my delts are big enough and combined with my very broad shoulders it might make my traps look small also (and this could very well just be in my head) I sometimes wonder if, because my shoulders are so broad the traps want to grow long and deep rather than tall..

I use to just shrug massive amounts of weight.. Then a friend recommended upright rows, lastly I have been doing lighter weight shrugs focusing on form and really squeezing the muscle. Plus some upright rows and throw in the heavy shrugs once in a while to get the deep low rep heavy weight sets.

Any advice?

Standing Dumbbell shrugs, semi heavy. Hold peak contraction at the top of each rep for at least 1 sec. Last rep hold contraction for at least 3 seconds.

I don't even do traps anymore cuz this exercise gave me a solid base and now they almost out of proportion.

[starscream]

Right on man. Thanks, I will give that a shot! Out of proportion is what I'm looking for haha CARTOON HUGE! Lol ;-)

[starscream]

Just to clarify, what do you mean by semi heavy?

I can get the 140's up for 3 sets of 10 no problem.. Say like the 100 pounders?

[evander87]

My traps exploded when I started doing heavy dead lifts. No shoulder shrugs or anything just picking up heavy weight off the ground.

[bstacked]

My traps exploded when I started doing heavy dead lifts. No shoulder shrugs or anything just picking up heavy weight off the ground.

Same here.dont do trap workouts ever and get compliment often some people some muscles are easy to grow some are not

[RipOwens]

My traps exploded when I started doing heavy dead lifts. No shoulder shrugs or anything just picking up heavy weight off the ground.

I'm gonna throw myself in to this category too. Made a difference for me with the dead lifts, but I find many back exercises are gonna hit traps. Of course, some people just naturally have huge traps. I do not btw, but I try

[Schwarzenegger]

Just to clarify, what do you mean by semi heavy?

I can get the 140's up for 3 sets of 10 no problem.. Say like the 100 pounders?

10-12 reps but full range so wutever weight u feel like its not super heavy but heavy. Since u getting 140 for 10. I'd stick with that or even 120's but its more about the range and peak contraction than the weight. Play around with it

[starscream]

My traps exploded when I started doing heavy dead lifts. No shoulder shrugs or anything just picking up heavy weight off the ground.

Dead lift is something I definitely don't do enough! I will have to put them into my routine and see if I notice improvement.

[Brett N]

I would almost guarantee you will. Not to mention all the other muscles the deadlift builds. I have a love/hate relationship with them.

[evander87]

Dead lift is something I definitely don't do enough! I will have to put them into my routine and see if I notice improvement.

My body did the most dramatic recomp when I started doing heavy deads. Forearms got cut up, delts grew, traps, core got stronger, glutes, hammies, and even calves all grew. It also makes me feel like a badass when I'm picking up a lot of weight raw. You can't really cheat a dead lift you either pick it up or your dont. You can half squat, or half bench but you can't half dead lift. IMHO it's the biggest beast lift out there.

[XstabberX]

I only deadlift once a week. My traps are sore for a few days after every time

[krugerr]

I go really heavy on a barbell 180kg (405lbs) for a few sets of 4-6 then I drop the last set to 100kg and go to failure with two rest pauses, usually getting 40-50reps.

This really helped mine explode. I only do this bi-weekly.

[ironbeck]

I never work them and mine are huge, almost un proportionately huge?

[starscream]

I hit traps pretty hard last night. I didn't do any dead lift but I did focus more on the movement and holding the contraction and I was reminded about the less is more montra. With my 140 lb in each hand I really couldn't do the movement the way I should have been. So I dropped down to 100's and superset with 60's .

Then I did sumo style dead lifts superset with upright rows.. all lighter weight than I usually would. I'd say about 60% max .

I am sore today! My traps feel great!

[Flagg]

Recently i've liked doing barbell shrugs on the smith machine.

Get some wrist straps and load a shit load of plates on.

[bdos]

For traps i use bait, just depends on what your trying to catch.

[starscream]

For traps i use bait, just depends on what your trying to catch.

Finally a reasonable answer.. I was starting to think these people were n00bz or something!

[bdos]

Finally a reasonable answer.. I was starting to think these people were n00bz or something!

Good to see you have a sense of humor

[ObviousDecoy]

Your might want to try some power cleans. I find they kill my traps and they are pretty fun to do.

[crazy mike]

I have never had traps to speak of. I still don't but I started working them 3 days a week. I do heavy barbell shrugs at he rack. Then I do some heavy and working down with reps on the shrug stand and they seem to be growing now. ...crazy mike

[Euroholic]

Good video markus ruhl doing traps

Marcus Ruhl - Hammer Strength Shrug - YouTube

[starscream]

Good video markus ruhl doing traps

Marcus Ruhl - Hammer Strength Shrug - YouTube

I like that a lot! Thanks for sharing.

[CMB]

HEY! Here's something nobody has mentioned yet.

Grab a cable pulley, adjust the setting so the handle is moved as close to the ground as possible. Next, attach a handle of your choosing along with appropriate weight(usually its near the bottom of the stack for most men). Grab the handle, stand up and take two steps back while you're still facing the cable. Begin to shrug upwards and then backwards.

Try out different handles and grips for this exercise and you'll be amazed at the burn and isolation you'll feel.

[starscream]

Never even thought of that CMB I'll have to give it a try!

[starscream]

What about specific form alterations? Like looking up or down during shrug.. Or pulling the shoulders up then back/back then up/or just straight up

[Back In Black]

What about specific form alterations? Like looking up or down during shrug.. Or pulling the shoulders up then back/back then up/or just straight up

Look straight ahead, normal posture. Shoulders straight up and down.

[BIGTIMEPUSH]

All of the above as well as for the DB shrugs hold the weights at different places IE: (In front of your body, on the sides, and behind your body) These can get a little awkward but really seem to work the entire muscle. Good Burn.

[Johnno]

This is all great stuff. I've been battling with traps for ages. Thanks to you guys I have a load of new techniques to put into into practice. Many thanks to all o you!!

[Euroholic]

This is all great stuff. I've been battling with traps for ages. Thanks to you guys I have a load of new techniques to put into into practice. Many thanks to all o you!!

Are you a neo nazi?

[cj111]

I personally haven't done a shrug in forever, and my traps are a good size. Deadlifts work em, and only other exercise I use are upright rows, done on the cable machine, with either the rope or the ez curl bar.
May not be what most people do, but I pull well above chin height, and squeeze at the top.. can't beat it

[johnC80]

I've used shrugs, upright rows and deadlifts.

Deadlifts are BY FAR the best for growing traps.

The trapezius muscle is much more that what you see when looking in the mirror from the front. It runs up and down most of your back.

Heavy Deadlifts, seated cable wide grip high rows performed properly along with heavy Yates style bent over barbell rows will work the entire muscle.

Essentially, a properly done back workout will work the trapezius without having to do anything you might consider isolation movements for the traps.

Shrugs only hit the very top and are a waste of time imo.

[Johnno]

Are you a neo nazi?

Not a Neo nazi, Fundimentalist Odinist. The sign you are referring to is known as a fylfot and has been in use thousands of years before ww2.

[nafnlaus]

Are you a neo nazi?

he has tattoos, how would he be able to enter a christian hateclub like Nazi parties?

[nafnlaus]

oh and regarding the traps, clean, power clean, clean pull, shrugs... olympic weightlifting gives you enormous traps

[Euroholic]

he has tattoos, how would he be able to enter a christian hateclub like Nazi parties?

If you dont no ask thats the point of a fourm

[shaunjohn242002]

i agree deads gets them some size, squats are another way to get big traps. i do shrugs between my squat to get them fired up. you really have to get creative when working traps. if youre looking to isolate, then shrugs are about it. the good news is there are variations of the shrug. such as facing away from a smith machine bar and shrugging ( its awkward at first cause your butt can get in the way) you can use an incline seat and do db shrugs too. traps usually get big as they are often a support muscle for almost every major lift even shoulder press.

[El Sac]

i assume by "traps" we're talking about Trap I & Trap II. There are 4 Trapezius muscles (I, II, III, and IV). Trap III (i.e. the "mid Trap") performs retraction (pinching back) of the shoulder blades, along with the Rhomboids whenever you do high rows or wutever. The Lower Trap (Trap IV) does scapular depression ( along with the pec minor) like at the top of a Dip. Trap I & II (the ones probly being discussed here) do wut they do (scapular elevation) along with the Levator Scapular muscle. Point is...they do what they do like all muscles, so theres only one way to work em, and thats to...well, do wut they do, haha. If u wanna work ur upper Traps, you gotta elevate ur scapulae (shoulder blades) against resistance...nuthin else can be done. The reason u might "feel it" when u do deadlifts is just b/c u are tensing/tightening them to support/hold the weight ur holding onto. But thats an isometric contraction (thus wont "develop" them). Itll hurt/fatigue/etc but not develop/build. To build, u gotta contract thru an ROM so the sarcomeric fibers are strained/damaged. We wouldnt "hold a dumbell at a 90-degree angle" and say we'r working our biceps, right? We'd "feel it," but it wouldnt be developmental.

So wuts the answer? bstacked actually made the key point when he said that "some ppl just get size better in some areas." Same reason myself (and others) can work our calves until our pecker explodes but they just wont grow (the calves, i mean . All u can do for ur upper traps is shrugs, bro (or some variation) using a different form of resistance (e.g. cable, band, 5-gallon bucket...dsnt matter). the upper traps are connected in a way that elevate the shoulder girdle...so no other mvmnt will be using those muscles. that mvnt occurs at the "end" of an ovrhead press, an upright row, and maybe a lateral raise, but the mvnt is scapular elevation....all u can do bro.

sry...my calves feel ur pain

[Schwarzenegger]

i assume by "traps" we're talking about Trap I & Trap II. There are 4 Trapezius muscles (I, II, III, and IV). Trap III (i.e. the "mid Trap") performs retraction (pinching back) of the shoulder blades, along with the Rhomboids whenever you do high rows or wutever. The Lower Trap (Trap IV) does scapular depression ( along with the pec minor) like at the top of a Dip. Trap I & II (the ones probly being discussed here) do wut they do (scapular elevation) along with the Levator Scapular muscle. Point is...they do what they do like all muscles, so theres only one way to work em, and thats to...well, do wut they do, haha. If u wanna work ur upper Traps, you gotta elevate ur scapulae (shoulder blades) against resistance...nuthin else can be done. The reason u might "feel it" when u do deadlifts is just b/c u are tensing/tightening them to support/hold the weight ur holding onto. But thats an isometric contraction (thus wont "develop" them). Itll hurt/fatigue/etc but not develop/build. To build, u gotta contract thru an ROM so the sarcomeric fibers are strained/damaged. We wouldnt "hold a dumbell at a 90-degree angle" and say we'r working our biceps, right? We'd "feel it," but it wouldnt be developmental.

So wuts the answer? bstacked actually made the key point when he said that "some ppl just get size better in some areas." Same reason myself (and others) can work our calves until our pecker explodes but they just wont grow (the calves, i mean . All u can do for ur upper traps is shrugs, bro (or some variation) using a different form of resistance (e.g. cable, band, 5-gallon bucket...dsnt matter). the upper traps are connected in a way that elevate the shoulder girdle...so no other mvmnt will be using those muscles. that mvnt occurs at the "end" of an ovrhead press, an upright row, and maybe a lateral raise, but the mvnt is scapular elevation....all u can do bro.

sry...my calves feel ur pain

Wut would u recommend for "trap 3/4"?

[El Sac]

well, the only real answer is to "do wut those muscles do," so just perform the mvnts that those muscles produce when they contract (against resistance, of course). Therefore, to work the Trap III (mid trap) you have to Retract the scapular (pinch it back). You do this (whether intentionally or not) anytime u do a high row or reverse fly. But if u wanna isolate it, just let ur arm(s) out straight in front and pinch back. Thats all u can do. U can do it in various body postions and with various forms of resistance, but its still same mvnt. EXAMPLES: position urself on a a bench (one hand and one knee on bench) other foot on floor, grab a dumbell (essentially the position youd be in for a unilateral bent over low row. But instead of "rowing" let the arm hang/dangle and JUST pinch back with shoulder blade. Although its not 100% necesary to do the other arm (since the mid trap connects the two shoulder blades, so its not like theres a muscle "on the other side" I guess it culdnt hurt to swap arms/sides. ALSO: sit on ground at multi cable crossover machine (legs facing cable) cable at chest level, attach straight curl bar (palms up will giv u more ROM) and with arms extended fwd, just pinch shoulder blades back.

TRAP IV (and pec minor): get on Dip bar, get in top position (lock arms) sink down, and then contract up (just using the scapulae). OR: sit on floor, legs extended, feet up on a bench (kinda like ur doin a two-bench dip).....but without one of the benches, haha. Instead of dipping, keep arms locked, sink dwn, thrust/contract up. might wanna get a cpl hex-head dumbells to put on flr for ur hands. Youll be able to sink dwn further, and also lessen torque on wrists. BEST: is stand under multi cable: right up next to the column (like ur married to it). with handle positioned as high as possible, grab and get it down by ur waist (arm locked) downward. let the cable pull ur shoulder blade up, then thrust/contract downward. best if u get ur hand on other side of handle (like with the cable between u and ur hand/handle) with the cable literally rubbin against front shoulder. its a subtle position change but will allow u to "get on top" of the resistance with the best angle.

not sure if this makes sense hope it helps