big traps!

[Traps]

i alternate by the week w/ heavy db and heavy barbell shrugs. For barbell I go lower reps, 6-8. For db's I do 8-12. I see some of you say presses work your traps? I know they are incorporated but they dont build traps. upright rows work but can be dangerous to the shoulders as well. Deads hit them great too!

T

 

[r3ver3nd]

In no order this is what I do that seems to get near traps:
Upright row
Shrugs
Deads
Some neck work

 

[jcp2]

Deads, and the occasional power shrugs. I started doing face pulls for rear delts and they hit the traps petty well also.

 

[montess]

I do heavy dumbell shrugs 3 or 4 sets of (8) reps. But my reps I start out at a 1 second hold then 2 second hold up to an 8 second. By the eighth you should be crying or your not heavy enough. It seems to work for me.

 

[kube]

Upright rows rule.

yup.

 

[Bimmer]

heavy shrugs and deads

 

[b fold the truth]

Well, I have VERY big and thick traps. You can see how much they stand out at my website www.clintdarden.com

I don't do any kind of trap work but I've always deadlifted heavy AND I do heavy farmers walks. Farmers are about the best back of the body workout that one can do. Calves, hams, hips, glutes, erectors, lats, rear delts...etc...etc...etc. The body really responds from handling HEAVY weight...and OFTEN.

You could also try doing a VERY short ROM partial deadlift from the rack with HEAVY weight while wearing straps. I mean a short of a ROM as you can do and still move the weight off the pins...2" is fine. Just hold it at the top till you fall over. Your entire back will scream.
Don't quit...don't let go. Once you are about to drop it, don't. Your life is on the line here. Someone is pointing a gun to your head and when you let go, the gun fires. Don't quit...collapse.

B True

 

['tensity]

In no particular order: Deads, Power Cleans, Snatches, and Shrugs.

Gald to see these in here. Cleans, hanging cleans, heavy deads and power shrugs make grow. power up.

 

[Oh Knats]

I've actually had to leave traps out because mine respond to well.

About 6 months ago I stopped doing shrugs and upright rows and focused more on my shoulders to get them in proportion with my fucked up traps and that seemed to do the trick. Then I started doing traps again about 2 months ago and I've got the same problem so I've given up the heavy hammer strength shrugs.

Some people say if you have been gifted with a responsive muscle group you should take advantage but it's a totally different matter with traps because having huge traps isn't the most aesthetically pleasing thing.

 

[rjx]

You could also try doing a VERY short ROM partial deadlift from the rack with HEAVY weight while wearing straps. I mean a short of a ROM as you can do and still move the weight off the pins...2" is fine. Just hold it at the top till you fall over. Your entire back will scream.
Don't quit...don't let go. Once you are about to drop it, don't. Your life is on the line here. Someone is pointing a gun to your head and when you let go, the gun fires. Don't quit...collapse.

B True

Sounds awesome!