massive traps??????

[gjohnson]

What do you guys like to do for massive traps? Mine are OK but I want them bigger. Any help would be appreciated.

 

[iced]

try something called powershrugs, they work great. Although u may have some know it alls at the gym tell u u are doing them wrong. It is basically a straight bar shrug, where u slightly bend the knees and hips, then explode up, and kinda let the weight float at the top. Straps are recomended. At a bodyweight of 205 i worked myself up to 405, but had to stop because of a wrist injury, unrelated. Nothing has made my upper back/traps respond like powershrugs.

 

[needsize]

DEADLIFTS, if you want massive traps you have to do heavy deads, look at powerlifters and strongmen, they have crazy traps and thats where they come from

 

[Eze]

Deadlifts and heavy shrugs!

 

[gonnabemassive]

Deadlifts
Military Press
Upright rows

 

[Citruscide]

DEADLIFTS, if you want massive traps you have to do heavy deads, look at powerlifters and strongmen, they have crazy traps and thats where they come from

You want to know something... I've been doing deadlifts for about 2 months now... I've been wondering why my traps have "all the sudden" looked more Peaky and my neck thicker... (around the trap area) -- since I am doing only about 3-4 sets of shrugs... I must be the deadlifts eh?

C-ditty

 

[projection]

Yes those deads will bring out those traps.

 

[Billy_Bathgate]

powercleans

 

[Thammer]

"Lockouts" are the best I beleive.

You can use a shit-pile of weight as compared to the deadlift or shrugs and simply supporting that weight is going to make your traps develop.

Deads and lockouts are definitely king in the trap game and youll get a nice set of spinal erectors and forearms in the process

TH

 

[Sensei Miagi]

deads
power cleans
hang cleans
shrugs
up right rows

but in all honesty traps are very much as genetic as calves, throw the weight on and let er eat!

 

[Eze]

but in all honesty traps are very much as genetic as calves, throw the weight on and let er eat!

I couldn't agree more!

 

[Popichulo]

Hey thammer thats a bad ass avatar. I was just sitting here staring at it .

 

[clee]

Popichulo

avatar is pretty nice also, those are prolly the best tits i have ever saw.

 

[Trevdog]

IMO nothing can compete with power shrugs for traps. I start with 135, add a plate per set up to 405 (once went to 495), and then go back down.

 

[death on the field]

best exercise for traps are farmers walks. followed by power cleans or any other olympic pull like that. Then comes power shrugs (they are better because u can handle a lot more weight and traps respond better with weight). Deadlifts are also a must. If you do these 4 exercises you will get monster traps.

 

[iced]

farmers walks only seem to pull on my traps, i do them for grip strength and forearms. I dont feel like they provide much growth for traps, but they are a great exercise.

 

[Mudge]

Traps are NOT my strong point, but I'm having great success using a shrug machine. I was doing barbell freeweight shrugs, but when I moved to the machine I can stand straight up and use a tad more weight which seems to help. I work up to 5 plates, and going heavy seems to help mine out alot. This is working really well for me and really thats all I'm doing so far. I also do deads on back day...

 

[Sensei Miagi]

hey brother.....all these posts are good ones, try them all, we all respond differently to different exercises...use what works for you

 

[grafixLSUalum]

i like high-pulls. it is an explosive, compound movements used by powerlifters for well, explosiveness. its like a powerclean. but you go a little bit heavier. act like your gonna deadlift it andexplode up like a powerclean into a upright row, but bring wrists to armpit level. really hard to explain. i will have to take pics

 

[Sensei Miagi]

i know what your taslkin bout graff....never tried em myself, kind of like a wide grip upright row, from the floor