who has big traps? whats your workout?

[daniel_3855]

question above?

[Big]

Mine aren't bad, coming along.
I do standing dumbell shrugs. I start with a weight adequate to do a set of 8, holding and squeezing at the top of each rep. I do 2 sets like that, with about a minute break in between sets. Then after another minute, I start with the same weight and do drop sets, each set to failure, squeezing each rep hard at the top. I drop 10lbs at a time, each set to failure till I'm around 50lbs lighter than starting weight. I run that twice, then after another minute break I use a fairly light weight and just hold and squeeze tight at the top as long as I can, release for a moment still holding the weight, then do it again. That's about it, and they have responded nicely:

[moush]

i do behind the back shrugs with the bar that has a dip in the middle and dumbell shrugs at my side

[zartan]

i find wrist straps helpful in isolating traps during shrugs. I do kind of overkill, first 4 sets of 8 with barbell at 225, then possibly military press or a different exercise, then I do dumbell shrugs 4 sets of 8..

[kaberle_15]

I switch up shrugs with dumbbells and barbell, front and behind. Deadlifts get them great for me.

I do them at the end of shoulder training, just 4 sets of shrugs x8-12 pretty heavy.

[BIGMAC250]

my traps aint nothing special but im watching them grow as the weeks go by.....first off i do them on shoulder day only because when your doing you front raises, lateral raises and bent over lateral raises and whatever else your traps are getting worked a lil bit....but i use the smith machine and load it up with as much weight as i can so i can get 10-15 reps in then i grab a ligher weight with the dumbells that i can really squeeze and hold for 15-20 reps....super set them and take about 1-2 min rest and do it 3 or 4 times.... you will just watch them fill up with blood and get pumped......i also do them on back day as well....but not all the time ill do them 2 times a week every other week....it seems to be working for me.

[BIGMAC250]

also like zartan said,use straps....they deff help out....they can help get a few more reps in and not only that but possibly more reps with heavier weight as well

[B.E.N.]

Heavy Bbell shrugs with wrist straps. Hold contraction for a second at the top and set pin so you can let them stretch at the bottom.

I use to really like the hammer strength shrugs but new gym does not have that. You can sit/stand and blast them.

P.S. I do some neck work (carefully) and that helps make the traps look larger too.

[wilson9d]

power cleans are all you need

[Amorphic]

power cleans are all you need

not an exercise i ever plan on trying

[SMCengineer]

Deadlifts only for me (well rack deadlifts to be exact).

[ironaddict69]

Deads and rack deads. Sets of 15, 135, 225, 315. All held for a one count at top. Then I drop down to 135, and bent over slightly to hit the lower traps, done with squeezes also.

[BigLittleTim]

Dead lifts with straight bar and straps:

Start at 225 lbs. for 15 reps.
Work up to 495 lbs. for 8-10 reps.
Pause at the top.
Might do a drop set as well.

My traps are pretty good.

-BigLittleTim

[SNRose07]

Heavy as you can shrugs 8-12 is what I like. I like starting at 12 and increasing weight working down to 8. Barbell first. Then dumbells holding them more at your side. I like doing everything quick and explosive. Popping them out as hard and fast as you can. reverse shrugs are good too. I'll switch it up and do them either before or after DB. If you want to work on front to back trap thickness do a wide cable row pulling in to your high chest, feeling your traps squeeze.

[DSM4Life]

SVT's shrugs

http://www.youtube.com/watch?v=oOaTzvk2td8

[rockinred]

diddo what everyone said here... I work them heavy with "hookers" instead of the straps when it gets to heavy... my traps are huge, but they are genetically..

I do all these variances.... not in one day.

deads,
BB shrugs with dip in bar behind,
smith machine with slant,
db shrugs,
calf machine - get under it like you would calves except you shrug it...

oh, don't forget upright rows!!!!!!!!!

good luck.

[viking870]

I had the best gains from doing clean and press. Good for cardio as well.

[FREAK]

i have some pretty big traps too!heavy shrugs front and back low reps,upright rows give em a good pump to

[CeeLo]

i have some pretty big traps too!heavy shrugs front and back low reps,upright rows give em a good pump to

Ditto

[SMCengineer]

SVT's shrugs

http://www.youtube.com/watch?v=oOaTzvk2td8

I found that hilarious.

[DSM4Life]

I found that hilarious.

I don't know why but so did i

He sounds like a seagull

[wilson9d]

not an exercise i ever plan on trying

They are great. I used to have small traps and delts then I hurt my shoulder so I stopped doing shrugs upright row lat raises and any kind of mil press. I tried power cleans one day they did not aggravate my shoulder so I kept doing them because they are a great total body workout and my shoulders and traps grew quick turns out I was overtraining them and one complex movement was all I needed.

[AdamGH]

I have never needed to work my traps. They get big on their own from the other exercises.

[xlxBigSexyxlx]

DB Shrugs
Upright Rows
Power Cleans
Seated Row (Close Grip "V" Bar) W/ Elbows High

[Amorphic]

I had the best gains from doing clean and press. Good for cardio as well.

why in gods name would you make an email addy your username.

jesus christ.

[pognog]

why in gods name would you make an email addy your username.

jesus christ.

He needs us to email him some sources

[rockinred]

there is one more that I wanted to share....many do this. It is considered a shoulder exercise, but i feel it burn the traps big time.

High-pulley lateral extensions. add that in on a shoulder day toward the end of workout and you will get some serious burn on traps...

[Dukkit]

SVT's shrugs

http://www.youtube.com/watch?v=oOaTzvk2td8

haha, reminds me of... me when i was his age.

[daniel_3855]

how many sets should i do if iam working them out 2 times a week? 10sets??

[Stoneco|d]

heavy front/back bb shrugs, side db shrug, rope to neck, upright rows ... thats what i usually do

[wilson9d]

how many sets should i do if iam working them out 2 times a week? 10sets??

thats too much. they need rest to grow.