help my traps!!

[DecaBallz]

I cant seem to get my traps too grow, what do you guys suggest for a routine?? im desprate!! how many times a week should i be workin them? etc....

 

[needsize]

DEADLIFTS, and this really belongs in the training forum

 

[HighIntensity]

farmers walks as well., and yea move to training board

 

[sicklydiesel]

I had small traps at one time....now they are so big i have to cut down on training them to keep in proportion. what worked for me was doing very slow intense dumbell shrugs. I shrug the weight up, and hold for 5 seconds, then slowly lower the dumbells down as far as i possibly can getting a deep stretch in my traps. This method added some serious height , as well as length to my traps. I did barbell shrugs for a whole year with minimal growth.

 

[Citruscide]

moved

 

[louden_swain]

Here are some exercises that you could use:

Deadlifts
Barbell Shrugs
Up Right Rows
Farmers Walk
T-Bar Rows (Supported and Bent)
Standing Push Presses

 

[Debaser]

Once you can do a 600-700+ lb partial deadlift I doubt your traps will be lacking...

Not there yet? Then it becomes obvious what you should do...do the exercise with only 1-2 work sets, leaving you ample resources to recover, and ADD WEIGHT TO THAT BAR EVERY SINGLE WEEK. You may be at, say a 200-300 lb level now, but if you TRIPLED your weight you were pulling, your back will be a LOT bigger/thicker.

 

[nclifter6feet6]

try doing shrugs first barbell rows second and deadlifts third

this way your pre exhausting your traps

 

[MikeyG]

Try Sumo-Box Deads... deadlift from just below your knee-and grap the bar between your legs... kinda and - that workout works my traps more than anything!

 

[Cuts]

HEAVY barbell shrugs with straps. I say with straps b/c I mean really HEAVY, and unless you have forearms like Popeye they'll probably fail before the much stronger traps will. Good luck.