bigger traps?

**insanepump621** · 05-03-2005, 10:12 AM

My traps are lagging a bit and my goal is to have batista like traps and I know it will take a while but I have been supersetting my shoulders and my traps doing 3 excerises for traps... dumbell shrugs barbell shrugs and behind the back shrugs... is there anything else I can do to improve my trap size and would it be ok to do them 2 times a week? My stats are im 20 y/o 192 lbs 11.3% bodyfat and I am getting ready for my 2nd cycle

**taiboxa** · 05-03-2005, 10:31 AM

dead lift.

**MrMondodondo** · 05-03-2005, 10:49 AM

How many sets at what weights???

**Jantzen4k** · 05-03-2005, 11:30 AM

dead lifts.

heavy barbell shrugs.

***rock*** · 05-03-2005, 11:45 AM

rack deads....so you can use a heavier weight than you can from the ground..

**BigJames** · 05-03-2005, 11:47 AM

Also, upright rows work if you feel the squeeze in your traps at the top. Shrugs and Deads are best though...

**symatech** · 05-03-2005, 12:20 PM

heavy deads and dumbell shrugs work well for me.

**taiboxa** · 05-03-2005, 12:48 PM

just deads

**the hulkster** · 05-03-2005, 01:24 PM

Power pulls and hang clean, other than that stick with your routine.

**IronReload04** · 05-03-2005, 01:53 PM

deadlifts deadlifts deadlifts like alota guys said. In time when you work yourself up to heavy poundage, see what happens to your traps when you are deadlifting and your body has to hold and support 4-500 hundred pounds or more!

**taiboxa** · 05-03-2005, 04:32 PM

Originally Posted by taiboxa

just deads

**cb11mass** · 05-04-2005, 06:40 PM

Hangcleans are awsome for traps

**mass junkie** · 05-04-2005, 06:51 PM

Originally Posted by insanepump621

My traps are lagging a bit and my goal is to have batista like traps and I know it will take a while but I have been supersetting my shoulders and my traps doing 3 excerises for traps... dumbell shrugs barbell shrugs and behind the back shrugs... is there anything else I can do to improve my trap size and would it be ok to do them 2 times a week? My stats are im 20 y/o 192 lbs 11.3% bodyfat and I am getting ready for my 2nd cycle

how tall are you?

I'll go with the average height of a male and say 5'9...with what you have written, those are some very good stats for your age......

You're obviously growing......keep on doing what you're doing... Hitting the same muscle group twice a week is pretty hit or miss interms of new growth... How well do you know your body? is the 1st muscle that you've ever planned on hitting twice a week?

I do the same as you...heavy dumbell, barbell, heavy deads..... heavy uprights....... If anything..maybe you should kick up your intensity a notch or two

**insanepump621** · 05-04-2005, 07:07 PM

ya ur right im 5'10

**colossus1** · 05-04-2005, 07:09 PM

My traps are developed and i have never done shrugs. Heavy deadlifts, bent over barbell rows, chins have made them grow. I havent had the need for shrugs yet...........

**DeaconBlue** · 05-04-2005, 07:33 PM

Originally Posted by BigJames

Also, upright rows work if you feel the squeeze in your traps at the top. Shrugs and Deads are best though...

Definitely upright rows and shrugs.

Flex your traps as you lower the weight and perform it slowly with control. With dumbel shrugs I like to rotate my shoulders forward through the range of motion (picture making a 360 circle with your delt).

**colossus1** · 05-04-2005, 07:37 PM

If you are doing upright rows and you are working your traps, you are doing them improperly. Upright rows is an isolation movement for the front deltoid.

**pyschomab** · 05-04-2005, 07:42 PM

im about 5'7 190 pounds and i got big traps for my size what i do is the smith machine and i make sure the bar is behind my back and i use straps so i can put up more wieght but i shrug with 5 45's on each side which is 495 all together and it makes my traps huge and i also do dumbell shrugs with 120 pound dumbells

**mass junkie** · 05-04-2005, 07:44 PM

Originally Posted by colossus1

If you are doing upright rows and you are working your traps, you are doing them improperly. Upright rows is an isolation movement for the front deltoid.

yep and the rear delt is a secondary muscle that is being worked as well