building up traps

[theoak01]

not burning in a bad way,you knwo how i muscle gets that hot feeling when you work it out,thats what i mean,i do about 6 sets of bb shrugs,that gets the fired up

 

[rugger]

deads!

my traps are blown after deads.
Throw in a couple sets of DB shrugs after that, POW.

Rugger

 

[satanic goatslayer]

Stone/Sandbag carry with upright rows with said object thrown in.

Clean and Press/Jerk with thick bar or keg etc.

 

[Gullie]

A routine that worked for me was 4 sets of shrugs and alternate your grip from wide to close and I mean close like hands about 2 inches apart. This way you hit the trap from two different angels then jump over to dumbbell shrugs for about 2 sets of high squeezing shrugs. Also I agree that heavy deads hit the traps hard too. I do shrugs with back and since I dead lift every back routine I hit them there too.

 

[supersizeme]

definitely heavy bb or db shrugs and deadlifts. i find that upright rows hit my delts a lot harder than they hit my traps, plus you're not using near the kind of weight you can use with shrugs and deads. it's all about hitting that muscle with as heavy a weight as you can. deads are the shit.

 

[MonStar1023]

Heavy deadlifts + heavy db shrugs + heavy barbell shrugs=
HUGE TRAPS

 

[b fold the truth]

You can always try this...you have to learn to love the way the tacky tears the skin off of your arms and chest though. Love it when I am done and I look down and there is blood running down my chest and stomach. Feel like a warrior. Feel like I've been beaten up the next few days though

Farmer's walk is also a very good thing to do for traps. No joke...you should try them. They will make your traps, forearms, and entire back grow!!!

B True

 

[The mann]

that would damn sure do it b fold......