Help my lagging traps- vettereck get in here...lol

[MBMETC]

Need some help guys with my traps, Ive tried everything from db shrugs, bb shrugs front and rear. just can't get really good development any tips or suggestions

[terraj]

Deads/racks are you need IMO

[jcp2]

I agree with the above. I have done high racks before with alot of weight a few times. Setup was round mid thigh I think i worked up to 700is x15 which is not as much as it sounds. My traps were sore to the touch the next day. I don't think guys who are not blessed with decent traps get much from doing isolation exercises for them.

[Dukkit]

I agree with above posters.

As well as....


Look at your shoulder routine.... I dont train traps. Yet get compliments on them all the time.

I hit my shoulders hard. Get that mind muscle connection with your shoulders and also while working delts you should feel that strain on your traps.

Clean and press is a fantastic exercise for overall traps and delts.
http://www.youtube.com/watch?v=SpsZeSq4td0

[maxwkw]

Clean and press is a fantastic exercise for overall traps and delts.
http://www.youtube.com/watch?v=SpsZeSq4td0

agreed olympic lifts are great for the traps

[BgMc31]

Olympic high pulls...look them up.

[MBMETC]

Olympic high pulls...look them up.

ok i see

thanks for the help guys ill be incorporating some of these moves tonight

[MBMETC]

Olympic high pulls...look them up.

Just back from the gym and I can see incorporating these into my trap routine,

[CMB]

Need some help guys with my traps, Ive tried everything from db shrugs, bb shrugs front and rear. just can't get really good development any tips or suggestions

Barbell shrugs are the best exercise along with upright rows. The secret to targeting your traps is to grip the bb with your hands touching in the middle. The closer your hands are, the more your traps are used.

[vettewreck]

I train traps with shoulders at then end and every few weeks throw them in with back. And visa versa. I do smith machine shrugs with a close grip but maybe 4-6 inches away from touching. 4-6 sets of 15 reps. I like smith machine bc you can actually stand with your feet a few inches in front of the bar and kinda leaning backwards and thus, more movement on the traps themselves instead of a normal barbell putting strain on your lower back.

[MBMETC]

I train traps with shoulders at then end and every few weeks throw them in with back. And visa versa. I do smith machine shrugs with a close grip but maybe 4-6 inches away from touching. 4-6 sets of 15 reps. I like smith machine bc you can actually stand with your feet a few inches in front of the bar and kinda leaning backwards and thus, more movement on the traps themselves instead of a normal barbell putting strain on your lower back.

and thats the only isolated trap exercise you do

[vettewreck]

Yep. Honestly I think what helps the most is switching it up from back day, to shoulder day. Traps get a workout with either. So confusing them on what day they are gonna get blasted with what body part keeps them guessing, get me?

[MBMETC]

Yep. Honestly I think what helps the most is switching it up from back day, to shoulder day. Traps get a workout with either. So confusing them on what day they are gonna get blasted with what body part keeps them guessing, get me?

ive been doing them on both days prolly out of frustration, maybe just kill on one day only

[vettewreck]

Sometimes I do Hammer machine shrugs instead of the smith bb. Alot of gyms dont have a hammer shrug machine though. I do 3 sets standing and 3 sets sitting. Still 6 sets though.

[MBMETC]

thank you sir,

[Mike Singletary]

Deads/racks are you need IMO

Agreed heavy rack pulls for traps are like squats are for legs.

[songdog]

I agree rack pulls and deads bro.

[auslifta]

FVck, I want to decrease mine, too big. Puts me way out of proportion. When I used to do them I done them with back 3 months then shoulders the other. Got too big. Agree with olympic high pulls

[McFly]

Try grabbing a mat, get the heaviest d/b you can get 12 reps out of with squeezing at the top.. Then on your knees shrug, realy helps isolate your traps.
3-4 sets after shoulders is plenty for me.

[dec11]

ive good traps and i only hit them with dbell shrugs (straight up and down, no rotation) and upright rows. deads every 2wks also hit em. like vette i'll mix em up with shoulder and back days

[pstacks]

Yep. Honestly I think what helps the most is switching it up from back day, to shoulder day. Traps get a workout with either. So confusing them on what day they are gonna get blasted with what body part keeps them guessing, get me?

My traps used to be my best...they haven't grown much recently though. I'll have to try this with the closer grip, also up my rep ranges a little

[xxblazenlowxx]

Rack pulls and deads same day?

[mario_ps2]

Olympic high pulls...look them up.

Bingo...power cleans, hang and cleans are the best for developing your traps IMO..