GETTING MY TRAPS BIGGER

  • musicgui

    Posts: 15

    Apr 01, 2012 3:24 AM GMT
    So my routine is pretty good, and I have a strong back , but what im lacking is in my traps , they are strong but they look flat and only pop out when i flex..

    any ideas ?
  • Posted by a hidden member.
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    Apr 01, 2012 6:19 AM GMT
    Shrugs are the best upper trap builders. Run different variations between barbell and dumbbell.
  • LJay

    Posts: 11612

    Apr 01, 2012 6:27 AM GMT
    Have you tried giving head while doing handstands?
  • Posted by a hidden member.
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    Apr 01, 2012 6:31 AM GMT
    don't have the biggest/best traps in the world, but these r the exercises i do:
    plate lifts, shoulder shrugs, and upright row.
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    Apr 01, 2012 6:36 AM GMT
    I will trade you my traps for your abs ;)

    Deadlifts work great.

    If your deadlift is strong enough, you can try power shrugs. Those are pretty well liked.
  • FlypinHigh

    Posts: 465

    Apr 01, 2012 6:45 AM GMT
    traps are the best muscle
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    Apr 02, 2012 4:14 PM GMT
    I started doing these about six weeks ago and already notice a difference:

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    Apr 06, 2012 3:49 AM GMT
    Upright row might help but it also involves front delts.

    Very heavy shrugs are prob your best bet. 6-8 reps with perfect form of course icon_smile.gif
  • Posted by a hidden member.
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    Apr 06, 2012 3:51 AM GMT
    FlypinTraps saidtraps are the best muscle
    Traps, smaps. Pecs and arms.
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    Apr 06, 2012 4:27 AM GMT
    Lots and lots of calf raises will give you huge traps!.....



    But no seriously, Barbell or Dumbbell Shrugs. This is an exercise people frequently screw up though. So, learn to do them properly, and your traps will grow.
  • Hunkymonkey

    Posts: 215

    May 08, 2012 6:36 AM GMT
    Heavy shrugs. As heavy as you can go on the final sets for 5 or 6 reps.
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    May 15, 2012 9:11 PM GMT
    eagermuscle saidI started doing these about six weeks ago and already notice a difference...


    This sounds interesting. I'm going to try it.
  • Markebri

    Posts: 110

    May 15, 2012 9:21 PM GMT
    I usually go with front and behind-the-back shrugs to work my traps. I primarily use the Olympic bar w/ 45's to complete the exercise, but sometimes switch it up with dumbbells.
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    May 15, 2012 9:23 PM GMT
    FlypinPissed saidtraps are the best muscle


    hahaha typical icon_razz.gif
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    May 15, 2012 9:42 PM GMT
    MuchMoreThanMuscle saidCompound movements are the way to go.


    I agree that you should try doing deadlifts. You should also add some snatches to your workout regime. Here's a guy with good form doing hang power snatches. You could also do squat snatch or muscle snatches.

  • ChillMuscl

    Posts: 1

    May 15, 2012 9:49 PM GMT
    i do heavy ass dumbbell shrugs with straps cause i cant hold onto the 130lb dbs without help. always get comments on my traps, try em out!
  • Posted by a hidden member.
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    May 15, 2012 11:04 PM GMT
    Just order bigger traps.

    I hear bear traps are really big.

    bear-trap.jpg

    big-ole-bear.jpg
  • Posted by a hidden member.
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    May 16, 2012 4:33 AM GMT
    MuchMoreThanMuscle said^ Lukat awl dat bellie fat!!
    That kind of belly takes more time and dedication than a six pack. But the diet is WAY more tasty. icon_lol.gif
  • MikemikeMike

    Posts: 6932

    May 16, 2012 4:44 AM GMT
    ANIMATOR saidUpright row might help but it also involves front delts.

    Very heavy shrugs are prob your best bet. 6-8 reps with perfect form of course icon_smile.gif

    agreed ^^
  • musicgui

    Posts: 15

    Sep 05, 2012 4:19 PM GMT
    OOO thanks everyone for the advice
  • Medjai

    Posts: 2671

    Sep 05, 2012 4:24 PM GMT
    Olympic lifts. Snatch, clean and jerk, deadlift, etc. they'll get everything.
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    Sep 05, 2012 4:31 PM GMT
    FlypinHigh saidtraps are the best muscle


    this guy, he must be a bird in his previous life. icon_biggrin.gif
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    Sep 05, 2012 4:38 PM GMT
    eagermuscle saidI started doing these about six weeks ago and already notice a difference:



    this guy look at his tits fall exactly at the edge of his chest and I truly adore them! and yess absolutely he has an amazing traps!

    Yess his workout seems to work you can feel them it gets hard after a few raps,probably lower the weights a bit.(for me icon_smile.gif)
  • psustud

    Posts: 111

    Sep 14, 2012 4:17 PM GMT
    juggernautBane saidHeavy barbell shrugs (try doing them in the squat rack) always work best. (In my case.) Try using straps with it, you ll be able to lift more in case your grip gives out. I do 7x8 then a burnout set.

    Pyramid set it; meaning, go up each set after your warmup. (for example Ill start at 585 and end at 855 for 8.) Then do a burnout set for 20 with 585.

    Also barbell upright rows (with straps, your choice) 6x6-8


    885 for 8 sets.... something only Bane could do, LOL
    Impressive!

    I like dumbbell shrugs holding the dumbbells AWAY from my legs so that they're not resting on anything. If you were to look in a mirror while doing this you should look like a pyramid/triangle with your arms out at a 10-15 degree angle.
    Doing somewhat heavy weights with this give me a TREMENDOUS trap pumps
  • FireDoor211

    Posts: 1030

    Sep 14, 2012 4:38 PM GMT
    I was working on my chest and arms and my traps just kinda got huge on me for not obvious reason. I'm not too made about the results, but they do look a little odd.