traps

[fallenangel]

I have to admit i've neglected my traps a little bit has anyone got any good routines? for the last few weeks i've been doing 4 sets upright rows and 4 sets of shrugs after my normal shoulder workout
anyone else got any good excercises?

 

[Thaibox]

For me, doing shrugs on back day works better since I'm usually deadlifting anyway

 

[louden_swain]

I have built my traps using heavy dumbbell and barbell shrugs along with up-right rows.

I think shrugs will build the most thickness. If you are deadlifting, you will also get a tremendous trap workout. Good luck!

 

[johnb]

Deadlifts hit my traps much harder than shrugs -- just another reason to include them in your workout.

 

[supersizeme]

deadlifts deadlifts and more deadlifts...and throw in some shrugs(db and barbell, barbell held both in front and behind) and farmers walk. i have never gotten that much out of upright rows for my traps, that mainly works my medial delts more than anything.

 

[punch]

Heavy, Heavy shrugs. Only excersise that hits the traps "Directly" Traps can handle an enormous amt of wieght. However, dont be one of those assholes at the gym that brings his head down to shorten the range, I laugh when people do that so hard. Keep arms straight and try to hit your ears w/ your traps and hold for a 1-2 count. 5 sets of 12-15 reps.

 

[Victorian guy]

I have to admit i've neglected my traps a little bit has anyone got any good routines? for the last few weeks i've been doing 4 sets upright rows and 4 sets of shrugs after my normal shoulder workout
anyone else got any good excercises?

that is a lot..if you buy into the 'more is less' school. which I do when it comes to mass gaining.

when you do the upright rows, try 'to the forehead' upright rows- also, try different kind of shrugs, machine shrugs, barbell shrugs, dumbell shrugs... i doubt there is a 'magic movement' that will cause your traps to grow....and then again, there is always the 'dont train em at all' school'. try the latter for a few weeks...... since your traps play a part in many movements, like triceps,( serge nubret supposedly got enought tricept development from benchpresses that he didnt bother with direct triceps exercises ) maybe not directly training them is the best
answer

 

[rippedtrojan]

i always thought that upright rows were supposed to be mainly a delt exercise, not traps...unless you pull the bar real high, which isn't necessarily good for your shoulders.

i have never done upright rows, as they are uncomfortable for my shoulder joint.

 

[spatts]

You know how if you stimulate a muscle, you stimulate the WHOLE muscle? Well, that little chunk of your traps up by your shoulders is the LEAST of your traps. They run down to the middle of your back, along your spine, and extend over to your shoulder blades. By combining your shrugs/kelso shrug work with upper/middle back work, like rows, you will really fully stimulate the entire muscle, and may see better growth.