Shrugging away at traps little results

[stevesmi]

several points i will make that i believe are true.

1. genetics is a big think with traps.. I have always had monster traps, even when i was a teen and was skinny they were huge. maybe your genetics suck when it comes to traps? however that doesn't mean you still cannot improve them.
2. compound lifts is pretty much all i do to build my traps. I will do 1 set maybe once a week isolating them. but i believe the compound lifts i do help bigtime..
3. building a nice branch around them will help grow them. if you go out there and just work your traps all day its not gonna be as beneficial as working the entire muscle structure of your shoulders, pecs, arms, and basically entire upper body. so again we go back to point #2 which is COMPOUND LIFTS. go hard and go heavy with those and good things will happen all around. build up your entire body and it will make it easier to build up a specific muscle.

 

[zedhed]

If you have good shoulders you could try this,

All work sets
High pulls from hang 3x8
Shrugs behind back 3x8
Wide grip upright rows 3x8

Do this for 4-6 weeks. You should see something at 4 weeks easily.
2 seconds up and 2 seconds down on each.

 

[moya]

several points i will make that i believe are true.

1. genetics is a big think with traps.. I have always had monster traps, even when i was a teen and was skinny they were huge. maybe your genetics suck when it comes to traps? however that doesn't mean you still cannot improve them.
2. compound lifts is pretty much all i do to build my traps. I will do 1 set maybe once a week isolating them. but i believe the compound lifts i do help bigtime..
3. building a nice branch around them will help grow them. if you go out there and just work your traps all day its not gonna be as beneficial as working the entire muscle structure of your shoulders, pecs, arms, and basically entire upper body. so again we go back to point #2 which is COMPOUND LIFTS. go hard and go heavy with those and good things will happen all around. build up your entire body and it will make it easier to build up a specific muscle.

i can agree to that...

 

[91silvia]

Im going to have to try that for sure,kepp you guys posted thanks for the info im going to put it to good use......

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[timtim]

what if you did a pushup with 500 lbs on your back?.. with your logic that would be pointless?...
i do hold my DL lockout at the top sometimes to work my grip... that is time under tension... i also said heavy with HEAVY VOLUME (lots of sets, time under tension) as well...
most olympic lifters have very respectable traps...

my point, though poorly stated, was that trap work is mainly isolation work besides stabilizing the weight with grip. you can do whatever routine you like obviously if its working. my best results were with extended time under tension and lighter weight. one of my supersets was bb shrugs going up to 545 for 10. putting that down and grabbing 50 or 60 lbs dbs and holding the shrugs at the top for 5 or 6 seconds and burning out that way. that was when i was younger. now i just use lighter weight and slow reps and the results have been similar.

 

[mmo115]

I swear by using one of these machines: http://i.imgur.com/3xwHL.jpg

explosive movement up, hold, down, explosive up, so on... usually try to get 12-15 solid reps.. dont bend the elbows

 

[91silvia]

My gym does not have a machine like the just barbel and free wieghts... Looks sick tho

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[FattyMcGillicutty]

Really deadlifts makes that much of a difference on traps?????

Nothing has done more for mine than good old deads.

 

[91silvia]

Cool deadlifts it is

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[rms13]

Power cleans have made a huge difference in my traps