Advice on traps

[GymMang]

My goal as of now is to add on more mass. Im having a big problem adding mass to my traps. Any thoughts becasue its really pisssin me off.

 

[donjob]

hang cleans. you should be doing oly lifts anyways, everyone should. that's probably why your traps are lacking. if you do them already, probably shitty genetics. also overhead pressing. the lockout of the clean and jerk is excellent for trap development.

 

[infection]

I feel ya. I can't get traps to save my life. I have tried everything, but genetics are against me on this one.

I am hoping my cycle this winter will finally beef them up... if not, I will inject botox into that shit.

 

[GymMang]

Lmfao I refuse to let my genetics win I willl get big traps they don't have a choice. I should be doing more deadlifts and hangcleans though.

 

[DD55]

Get some straps and do heavy assed shrugs. When your traps are begging for mercy, unload some of the weight turn around so your ass is to the bar and do some reverse bb shrugs.

 

[donjob]

Get some straps and do heavy assed shrugs. When your traps are begging for mercy, unload some of the weight turn around so your ass is to the bar and do some reverse bb shrugs.

hang cleans and deadlifts are just a LITTLE BIT better for you than shrugs. especially barbell shrugs. besides, explosive movements hit the type IIA muscle fibers better, which respond by growing extremely well.

 

[GymMang]

Trust me I've been killin them and been doing what your sayin dd55. Ima try goin harder on hang cleans and dead lifts and see what happens. Thanks guys for your help

 

[codymx29]

Get some straps and do heavy assed shrugs. When your traps are begging for mercy, unload some of the weight turn around so your ass is to the bar and do some reverse bb shrugs.

I agree, i rarely train sloppy heavy (branch warren style) but barbell shrugs need it. I notice if i dont go atleast 4 plates i wont get sore.... everytime i go 4-6 plates i am sore everytime. I thing the intense stretch helps. I finish up with light db shrugs. Thats all I do for traps once a week and they overshadow my delts..... It is likely a genetic issue tho.

 

[GymMang]

Everytime I see branch train I cringe and a part of me wants to cry lol. But I am going to try that and see if it makes a difference. Thanks guys

 

[donjob]

I agree, i rarely train sloppy heavy (branch warren style) but barbell shrugs need it. I notice if i dont go atleast 4 plates i wont get sore.... everytime i go 4-6 plates i am sore everytime. I thing the intense stretch helps. I finish up with light db shrugs. Thats all I do for traps once a week and they overshadow my delts..... It is likely a genetic issue tho.

genetics probably are it, i have very good shoulder development but they only get hit indirectly when training the big lifts. i don't do lateral raises or anythings, as close to direct work as they get is when i do either clean and push press or clean and jerk. however i do have nice trap development from cleaning and pressing. before i started with the oly lifts mytraps were subpar at best, and that's when i was only doing shrugs for them, and of course indirectly hitting them with deads. everyone is different though, gotta find what works for you OP. heavy shrugs may be what you respond best to, i grow best from explosive exercises. good luck

 

[mr.bean]

Shrugs with heavy dumbells works great for me.

 

[Chicago Made]

Heavy dumbell shrugs with straps works for me... You can't out-do your genetic potential bro (w/out aas) so don't even try or you may hurt yourself...

 

[donjob]

Heavy dumbell shrugs with straps works for me... You can't out-do your genetic potential bro (w/out aas) so don't even try or you may hurt yourself...

once again, where are you getting this shit from? where did you even come from? you came out of no where to offer just plain bad advice. sorry bro, but no. yeah you can't out do your genetic potential, but the fact is 90% of people will never even reach their genetic potential, and you damn sure won't reach it by not trying. what do you even mean don't try or you may hurt yourself? do you even lift bro?

 

[thefantom1]

My goal as of now is to add on more mass. Im having a big problem adding mass to my traps. Any thoughts becasue its really pisssin me off.

Get straps and do heavy double overhand Deadlifts. Stay in the 6-8 range. My traps never grew until I started getting serious about deadlifting. Trust me on this...

 

[donjob]

Get straps and do heavy double overhand Deadlifts. Stay in the 6-8 range. My traps never grew until I started getting serious about deadlifting. Trust me on this...

this is true. your traps aren't going through any range of motion on the deadlift but just pulling that heavy ass weight, your traps are indirectly hit and grow nicely. heavy deads and hang cleans to hit the type IIA fibers and your shit's gonna blow up

 

[MeatHead96]

Deadlift heavy as shit. That is all.

 

[muaythaiguasian]

I'm asian and I have the shittiest traps. Even doing BB shrugs with 405, they are still puny compared to some other guys with better genes. Time to break the genetic barrier with some AAS

 

[MeatHead96]

I'm asian and I have the shittiest traps. Even doing BB shrugs with 405, they are still puny compared to some other guys with better genes. Time to break the genetic barrier with some AAS

Yeah genetics can suck, even with AAS I still have some stubborn muscle groups like my calves and biceps. Traps have always been pretty good for me.

 

[6Damn6Ram6]

My goal as of now is to add on more mass. Im having a big problem adding mass to my traps. Any thoughts becasue its really pisssin me off.

Heavy weight for high reps always works for me. I do shrugs and upright rows for sets of 15-20