Building Traps?

[Lee]

I'm having a bit of trouble gettin my traps to grow, the rest of my shoulders and back are growing fine, but my traps are being stubborn, anyone know a good excersize that specifically targets traps?

 

[ZGzaZ]

shrug the hell out them sons'a'bitches!

 

[Lee]

shit, i do shrugs like mad when i workout my shoulders, i guess mine just grow slow, i do 90 pounds with 3 sets of 8.

does it matter if i hold the rep at the peak of the shrug, or should i roll my shoulders back?

 

[Aussie Juga naught]

I dont know how strong you are but 90 pounds is nothing, you need to hit your traps with heavy barbell and dumbell shrugs...I usually do 5x5 with 260 on the bar, than the next week I will hit dumbell shrugs for 5x5 with about 100 pound dumbells. Standing upright rows are allso good...but remember Heavy is the key!

 

[Aussie Juga naught]

O yea...Holding the rep at the peak is good!, and dont roll your shoulders.

 

[Lee]

i do 90 pound dumbells. i dont do barbells, maybe i should try. im only 17 though so im really not very strong at all. thats why i work out.

thx for the info though.

 

[he-man]

heavy barbell shrugs - get some good work with deadlifts as well

 

[Rich_S]

If all you do for them is shrugs they'll never grow. Have to do heavy deadlifts, upright rows and the best exercise of all - power cleans.

 

[Lee]

ill do some upright row and cleans nexttime i work my shoulders. ugh, i havent done cleans in a year....

 

[BIG POPPA]

bro only do shrugs after your traps are trashed.

heavy deadlifts are great.

i'll let u in on a little secret...heavy isn't always the key.

take 2 dumbells 5lbs each .... hold them straight out (like u're doing a side lateral raise) and hold it there for a minute (IF U CAN) then wait 30 seconds... do it again....then wait 30 seconds after that...then do it again..and again and again... then do heavy deadlifts. then do heavy ass shrugs. Then do another set of the 5lb dumbells.


but to tell u the truth my traps grew awesomely with just that one exersize. do it every day to every other day...and u'll see your traps get huge...especially during a cycle.



BIG POPPA