Need help on traps

[liable]

been lifting for 7 yrs cannot get any meat on my traps any body have any suggestions

[~fuelforfire~]

well, what do you do for your traps...

[liable]

well usally i ll do dumbell shrugs 85lbs-135lbs then barbell 305 for 4 sets of 8 then another 4 sets dumbell

[~fuelforfire~]

lol well i do the same thing, shit man i dont know, genetics maybe.

[liable]

yeah i figured that i stared a cycle last night to put on some weight i just cant seem to get my traps or calves thick,,,,my diets ok i have been trainin hard the last few yrs

[novastepp]

Deadlift, it WILL help.

[-DedicateD-]

Deadlift, it WILL help.

I agree...lately ive started to really go heavy with my deadlifting and make it a priority, and i cant believe how sore my traps are the next day.

[heavyrotation92]

are you looking up when you shrug?

[biglouie250]

I agree...lately ive started to really go heavy with my deadlifting and make it a priority, and i cant believe how sore my traps are the next day.

deads are the best IMO for trap size. mine have grown considerably since i started dead lifting consistantly. if ya hit the movement right you def get the next day trap soreness.

on shoulder day i do light dumbell shrugs, 4 sets of about 15-20 with 70-90lbs and 4 sets of wide grip upright rows really strict with a pause at the nipple level. that really burns them on shoulder day.

[liable]

hey thanks ill try that ,,,i try to consetrat on my deadlift

[helium3]

deads are great for traps as above but make sure you are hitting shrugs correctly full range of motion,some people seem to just tug at the bar and think thats a shrug.after seven years im sure you know how.

[liable]

yeah i know what your saying about doing them wrong i see guys in the gym just bounceing the bar i try to go threw the whole range

[novastepp]

just make sure you keep form on deads. they can be a whole new arsenal if done correctly....or a nightmare if done incorrectly. finish up your deads with a few BB shrugs just to make sure you've torched them completely. then you can do whatever else it is you do for traps.

[resonator]

Deadlifts and Cleans. I've never had completely sore traps until I started doing cleans.

[juice_305]

deadlifts for sure..

[*Narkissos*]

Deadlifts and Cleans. I've never had completely sore traps until I started doing cleans.

ditto

Nark

[boxingbean]

Ya i think its genetics...i dont work them out at all, unless they get it from a good shoulder workout...but mine are HUGE....!!!!! got a freakin shell on me....seriously...1 day (no joke) we were playin darts adn my buddy sumhow *drunk, threw a dart when i was grabbin mine and it hit but bounced off and did not penetrate....on my trapped had a poke..but the kind u c when u put a beer cap to ur skin or sumthin like that....and i was like whoa..thats tite

[Venum]

use a weight that is not too too heavy, a weight u can control and squeeze up bringing your shoulders to your ears and hold it...also if the weight is pulling down on your arms so much that you cant hold it without sagging your shoulders its too heavy...i am a fan of drop sets for traps as well..i get a good burn

[Testostack]

Genetics one thing......understanding of what's working/not foryou is another

I do lying on incline bench shrugs and Standing shrugs
Sometimes i switch and do Haney's shrugs and BB shrugs....Deadlift only for lower back only, sometime i slightly feel my traps, not that much........

[liable]

Thanks guys >>>all helps i did deads the other day felt some trap where not much ill keep up the shrugs and do more deads the next few weeks see what happens

[Surrender]

been lifting for 7 yrs cannot get any meat on my traps any body have any suggestions

Yes add DEADLIFTS into your routine. That's all that is needed.

[Testostack]

Deadlifts aint THE exercice to make traps pop up......
Making shrugs, superset, and all that controled in full motion is better than taking heavy a$$ weight and lift like a pig, w/o any form! jmo though.