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.

 

[b fold the truth]

Try some of these...

 

[jesus 2]

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.

i say without. that way you force your forearms to strengthen before your traps can. there is a huge carryover in a stronger grip in EVERY lift.


j2da2, strapless

 

[jesus 2]

Try some of these...

how much weight are those? and i see you like new balance. right on.

 

[crew9]

How has no one mentioned cleans. I think cleans are far superior in hitting your traps when compared to deads. No question.

 

[b fold the truth]

how much weight are those? and i see you like new balance. right on.

245 each...240' with 2 turns. It was 'exciting'.

B True

 

[Sully810]

Farmers holds(or walks)supersetted with shrugs(or something else that hits the traps hard..maybe cleans or hang cleans.) would hit your traps hard.I dont know if it would be best to do shrugs before,or after though.

 

[jesus 2]

245 each...240' with 2 turns. It was 'exciting'.

B True

dang, i don't even know if i hold onto 245 with a single grip...
YOU DA MAN!


j2da2

 

[DecaBallz]

trap workout?

what are farmers walks??? or cleans?

 

[needsize]

farmers walks are what the giant in the above pics is doing

 

[Legion Kreinak2]

I'd say shrugs are the number one trap builder. Just keep at it man. If you see your weights going up steadily, you can be sure your muscle size will increase as well. Be paitent... I too have learned this lesson.