Traps

**shawn9811** · 10-27-2006, 10:04 AM

Im looking for a few good exercises to tear my traps up, Im looking to build them upwards and just not outwards(tryin to lean away from the pencil neck look). Any advice would be great

**Xtralarg** · 10-27-2006, 10:55 AM

Shrug,shrug and shrug some more!

**godkilla** · 10-27-2006, 12:46 PM

bb, db and behind the back shrugs. dont forget about deadlifts.

**Montgomery** · 11-07-2006, 10:45 AM

shrugs for mass building, and upright rows for definition and shape. I do shrugs first to tire out my traps and upright rows after so that I don't have to use as much weight. A 100lb upright row is hard on the elbows and potentially lower back.

Montgomery

**Jakspro** · 11-07-2006, 01:42 PM

Deads, and FULL RANGE OF MOTION db shrugs. Emphasis on the stretch at the bottom and the contraction at the top. Deads will work the FROM so its essential that you do them. Upright rows. But i've also noticed a good stretch on close grip seated rows, yea i know, no one will mention this but if you focus on the stretch at the starting position and the contraction at the end you'll feel your traps getting a good burn. I super set them with lighter weight and heavy shrugs.

**shawn9811** · 11-09-2006, 04:43 PM

after several trap workouts ive come to notice that it doesnt seem like im getting a good workout at the top of my traps near my neck. I can feel a good burn lower down in my traps and soreness thereafter, but during my workout it seems like i cant isolate the very top of my traps - bad form perhaps? need advice

**Jakspro** · 11-09-2006, 09:05 PM

seems as though you might be using too much weight and cant hold the contraction at the top long enough

**shawn9811** · 11-10-2006, 09:52 AM

well i remember reading from a post you should be shrugging somewhere near what you squat? I have upped my weight but am only doing 65's.

**angelripper** · 11-12-2006, 08:28 PM

what??? get some ****ing wraps and use a barbell and quit ****ing around with light weight im 5 10 220 i always go atleast up to 405 on shrugs youll be suprised how much you can hold with some wrist wraps............just try it.

**DemonInside** · 11-15-2006, 06:43 PM

Originally Posted by angelripper

what??? get some ****ing wraps and use a barbell and quit ****ing around with light weight im 5 10 220 i always go atleast up to 405 on shrugs youll be suprised how much you can hold with some wrist wraps............just try it.

x2 as well as most things when you use straps. i db row 150 all day with straps it hits ya alot more

**JJP480** · 12-23-2006, 10:10 AM

Try using the afore to mentioned exercises with different rep schemes . My traps are a pain in the ass too but I have found that strict form along with varying my reps every few workout cycles has given me results .
And you need wraps . Don't become dependant on them but add them you your arsenal .

**Mighty Joe** · 12-23-2006, 10:56 AM

I love the look of massive traps! Its the one muscle group that screams "I'm a badass"

MJ

**Schwarzenegger** · 12-24-2006, 01:38 AM

barball shrugs, and dumbell shrugs. You could change up the barbell by doing behind the back and change up the dumbell ones by doing seated or incline shrugs. Incline shrugs and behind the back barbell shrugs will help you build em upwards.

**03636** · 01-31-2007, 10:39 PM

Try doing your shrug hunched over just a little bit. This for me has kickstarted my trap routine. I feel like it really isolates the traps. I'm getting that good soreness after every workout. The bomb.

**HSFootball** · 02-18-2007, 04:41 PM

For my trap work out i do wide grip power shrugs. I thumb out from the rings with 315 on the bar and do it 20 times.

**pwerfll1** · 02-18-2007, 04:48 PM

seated db shrugs use some straps u can go HEAVY

**SMAN12b** · 02-18-2007, 04:50 PM

heavy heavy dumbell shrugs
deadlifts
shrugs
shrugs

**BigGuy5420** · 03-22-2007, 06:48 PM

Deadlifts work best
then i would say db shrugs
then bb shrugs

**chest6** · 03-23-2007, 04:34 AM

There was a period where I didn't do any form of a shrug for 2-3 months, yet my traps were adding the most size they ever have. My traps would feel it after back day. Deadlifting heavy killed my traps as well.

So really...3-4 sets of heavy deads and throw on 3 sets of heavy barbell shrugs in front or behind at the end of your back session and bingo.

**boostedevo8** · 03-23-2007, 05:06 AM

blah I hate straps......I usually use db shrugs 100,110,then 120s......right after that I hold on to a 45lb plate with each hand and hold the top contraction till fatigue with a 30 sec rest period for the rest period you let your arms hang while still holding on to the plates for a extreme stretch.....I do this 3 times...that will make your traps catch fire at the end of your work out, trust me lol.....