Traps need help........

**8iron** · 04-07-2009, 06:55 PM

My traps are lagging, i hit the sh*t out of them, and nothing, well maybe a little. hears my question, I read in a article that alignment of the c3 & c4 vertabrates can cause under development of the trp muscles, has anybody ever heard of this. My strategy For for the next month is to go super heavy, and try to stimulate some growth, or go get an adjustment??

**8iron** · 04-07-2009, 09:19 PM

^^^^^bump^^^^^ anyone???

**illwillogical** · 04-07-2009, 10:29 PM

Power cleans work well. Shrugs deadlifts. Sometimes they won't get huge if you don't have the genetics for it.

**Noles12** · 04-07-2009, 10:35 PM

more than likely its just genetics. I have big traps duue to genetics but i know people who just cant get them big. I like to do regular shrugs heavy and even try behind the back shrugs. Deads help a little

**8iron** · 04-07-2009, 10:52 PM

thats what i figured, damn genetics, oh well some are blessed, some are not.
thanks bros.................

**WOLFCRAFT** · 04-08-2009, 02:07 AM

My traps are probably one of my biggest parts... and I do like 3 sets of shrugs a week.
I guess I'm lucky.

**higherdesire** · 04-08-2009, 09:41 AM

I am with Noles on this. I like to throw in behind te back shrugs as it seems to thicken them up better for me. MAybe it is in my mind, but the do hit differently. Also, I do rope shrugs on the machine, burn out sets starting with all the weight. Last but not least do you ever try static grip sets? Holding the shrug in the up for as long as you can? Static grip isanother useful tool in many excercises. Good luck.

**8iron** · 04-08-2009, 09:01 PM

Originally Posted by higherdesire

I am with Noles on this. I like to throw in behind te back shrugs as it seems to thicken them up better for me. MAybe it is in my mind, but the do hit differently. Also, I do rope shrugs on the machine, burn out sets starting with all the weight. Last but not least do you ever try static grip sets? Holding the shrug in the up for as long as you can? Static grip isanother useful tool in many excercises. Good luck.

Ill give it a shot, appreciate the advice

**reardbandit** · 04-09-2009, 12:26 AM

Don't negate the hang cleans too, especially if you are an athlete. Hang cleans are a great exercise. Clean and press (and all variations thereof) are dynamite for traps.

**Cam09** · 05-02-2009, 10:20 PM

Dumbbell shrugs, drop your weights slightly and squeze the traps while lifting the weights up to and even past your hip bones. Might feel weird at first, but This alteration to the shrug worked great for me.

By the way, If its hard to lift that weight up to the high hips drop your weight even more

**Iron_Pig** · 05-03-2009, 12:34 AM

Behind back I will try

**higherdesire** · 05-03-2009, 12:23 PM

iron pig, plat with the style a little until you feel the trap in the middle of the muscle. You will know when you get there. Once you master the form you will see that the overall thickness will explode.

**AandF6969** · 05-03-2009, 03:45 PM

Deadlifts

**Friend** · 05-05-2009, 03:51 AM

Db shrugs, front bb shrugs, behind the back bb shrugs, hang cleans.

I read somewhere that traps demand alot of respect. I try to fit traps in twice a week, and i'm only seeing slight results 2 months after starting to do them x2 a week. Be patient i guess.

**Godson** · 05-08-2009, 04:23 PM

bb shruggs + hand scraps = way more weight which = bigger traps in the long run

deadlifts also, shock them with low weight low rest intervals

hand scraps to me is a must vs the over under grip

**strength_addict14** · 05-09-2009, 02:13 PM

upright rows , high pulls

**kaptainkeezy04** · 05-10-2009, 07:44 PM

I think you should try holding the weight at the top of the rep. My traps have benefited a lot from this. Try different lifting techniques, and not just different exercises. For example, lowering the weight slower, raising the weight faster, etc.

**StevePJC** · 05-17-2009, 07:51 PM

I do shrugs only. I do the absolute heaviest weight I can handle to the point of borderline cheating on that last couple of reps. Use hooks if you have to so you can go even heavier.

**thabeastmaster** · 05-19-2009, 12:18 PM

my traps didnt start to really grow till i changed from a low rep heavy weight routine, to a lighter weight, higher rep 2x a week routine with them.....read some articles that changed the way i look at traps....i train my traps like i do calves....slow with big squeezes and pauses at the top of the motion....lots of reps, 2x a week....finally they grew

**Dukkit** · 05-19-2009, 12:34 PM

ive never worked traps and they are what i get complimented the most on

just go a lil higher on lateral raises. slightly above shoulder level. (lessen the weight if you have to. dont want to destroy the shoulders)

deads. and upright rows

those 3 things really make my traps pop

but as stated... you may just not have the genetics for it

**TRT,MAN** · 05-19-2009, 01:02 PM

hey bro genetics play a big part like everyone else said, i have big traps and dont have do anything,i can think about them and they will grow. but i basically do the basic movements dumbell shrugs seated and standing, barbell shrugs front and behind. laterall raises, i know their for shoulders but when i bring them higher then parallel and squeeze i feel it nice in my traps.

**bakie** · 05-28-2009, 12:34 AM

I have terrible genetics and my traps are pretty solid. I would in no means say they are ****** though. Is there a specific part of your traps that you find lacking? How high they come up? Lower upper back? Try leaning over just a bit when doing your shruggs, but be sure to keep your back in good form and bend your knees a bit. Huge traps aren't worth a f'd back. Just a suggestion that has helped round mine out.

**ninesecz** · 06-19-2009, 10:33 PM

I do 4 sets of upright rows wider grip
3 sets barbell shrugs behind the back
3 sets barbell shrugs front
2 sets with the hammer strength standing squat machine
4 sets with dumbells with the tightest squeeze I can get! I hve noticed this routine staring to work

**trulbfan3** · 09-17-2009, 10:19 PM

Seated dumbell shrugs
power shrugs w/ barbell and wrist straps for lots of plates

**Okinawa_Power** · 10-13-2009, 07:38 AM

Less weight more reps.....Shrugs and for burn out go to cables and do upward rows 4 sets until failure....This will stimulate growth.......If you work them twice a week you may be over training as well.........

**surferbrent87** · 10-23-2009, 09:21 AM

i do shrugs twice a week, i go heavy with barbell shrugs on back day and light dumbell shrugs on shoulder day and i do sets of 30 on shoulder day and it works great for me. i feel them lighter sets for 30 10 times more than when i go heavy and actually think it works better