Traps ?? How to make them big?

[reevezy91]

Whats the best way to get your traps as big and defined as possible?

Some friends (admittedly they havent got traps themselfs) have always said traps are easy to get just keep doin shruggs

I have half decent traps but how can i get the biggest traps i can get

Any help?

[Noles12]

Deads, shrugs, upright rows, behind the back shrugs

[reevezy91]

How many times a week can or should shruggs be done

[Noles12]

I do them only once. Usually in the 12-15 rep range with strict form and heavy.

The biggest issue i see is guys sacrificing the motion by putting more weight they can handle. YOu should use a weight you can lift to the top and hold for a second. Not one where you move up an inch with momentum. DO them slow and controlled

[MuscleInk]

Deads, shrugs, upright rows, behind the back shrugs

Noles nailed it.

I incorporate traps 3x a week. Two things that really drive their development: (1) genetics; (2) AAS

[MuscleInk]

I do them only once. Usually in the 12-15 rep range with strict form and heavy.

The biggest issue i see is guys sacrificing the motion by putting more weight they can handle. YOu should use a weight you can lift to the top and hold for a second. Not one where you move up an inch with momentum. DO them slow and controlled

Great advice. I see guys trying to lift "houses" with their traps. You'll be further ahead with a full ROM (meaning, don't try to be the superhero lifting too much weight), holding it at the top (as Noles suggested), and maxing your reps. I usually hit 4-6 sets in the 20-30 rep range. I like to make them hurt!

[ironbeck]

If your gym has a speed bag, that works somewhat.

[Far from massive]

I agree with Noles 12 100%,

You always see these little guys in the gym with two 95s struggling to get a couple of 1/4 shrugs and they always wind up with really shitty looking misformed traps. To me a set or well defined traps of moderate size are an asset, much more than the ones in Noles AVI and they take away from the appearence of the shoulders etc. in my opinion. Of course if you are playing pro football or other neck damaging sports then by all means build build build.