Pumping Traps on Gear

[Matt0071]

Just curious on what routines u guys do in order to get that big bulky trap look
man i slam my traps on shoulder day but seem hard to get those big traps

i am currently on my 7th week of 400mg/week of test c

Trap excercises i do

Barbell shoulder shrugs- 3 to 4 sets, 10 reps at 225lb
barbell upright rows- 3 sets, 10 reps at 135lb
cable upright rows, 3 sets, 10 reps at 100 pounds

 

[gadogs83]

Just curious on what routines u guys do in order to get that big bulky trap look
man i slam my traps on shoulder day but seem hard to get those big traps

i am currently on my 7th week of 400mg/week of test c

Trap excercises i do

Barbell shoulder shrugs- 3 to 4 sets, 10 reps at 225lb
barbell upright rows- 3 sets, 10 reps at 135lb
cable upright rows, 3 sets, 10 reps at 100 pounds

i'm a firm believer in going heavy for barbell and dumbbell shrugs bro. i wear straps but usually do 4 sets of 20 with 405lbs then 2 sets of 20 with 120lb dumbbells. my traps have grew a damn bunch in the last few months. i also like shrugging that last rep of each set and holding it up with my traps for about 10 seconds.

 

[Matt0071]

i'm a firm believer in going heavy for barbell and dumbbell shrugs bro. i wear straps but usually do 4 sets of 20 with 405lbs then 2 sets of 20 with 120lb dumbbells. my traps have grew a damn bunch in the last few months.

damn bro 405lb, thats awesome brother
pics of your traps?

 

[gadogs83]

its not that hard with wrist straps. get you some of them dude.

 

[gadogs83]

damn bro 405lb, thats awesome brother
pics of your traps?

i actually took a pic of them and sent it to a buddy of mine the other day just to be a dick lol. i've gotta figure out how to update my software for transfering pics from my phone to my cpu. i tried it two days ago and it said the software doesn't recognize my phone. its pissing me off. i'm working on it though bro.

 

[Matt0071]

yeah i should bro, i use to use them quite abit, then misplaced them somewhere, will head and get some tomorrow, find not using straps my hands tend to slip all the time
and it drives me fuckin crazy, so i just stick to 225, but i know i can lift mre than that like u said if i had straps

 

[gadogs83]

yeah some people don't like them because they claim it causes them to lose strength in their grip but when i'm doing shrugs i want the focus on my traps not my grip ya know. i get all the grip i need from deadlifts and and dumbbell rows.

 

[Jack Tors]

heavy deads

traps u dont need much weight just good form. shldrs to ears movement .... i used to get close to 600 for reps just not neccessary

 

[gadogs83]

i guess different things work for different people. my traps didn't really start getting big until i went heavier but whatever works for ya bud.

 

[Tailchaser]

I do 2-3 sets of 8 with 80# dumbells. I try not to do them everytime i do shoulders because thew grow faster and bigger than any muscle on me. It looks unproportional. I can get them bigger than my biceps if i tried. I wish it was the other way around.

 

[Big Hungry]

Lee Haney did shrugs behind his back in the smith machine, he had some of the best traps of his era

 

[pharaoh]

i never do trap exercises and mine are huge. they just grow on their own from doing regular shoulder routines. Now my biceps on the other hand...

 

[pharaoh]

I do 2-3 sets of 8 with 80# dumbells. I try not to do them everytime i do shoulders because thew grow faster and bigger than any muscle on me. It looks unproportional. I can get them bigger than my biceps if i tried. I wish it was the other way around.

me too

 

[MrMitcheyBoy]

I train traps with back, shrugs behind back on smith machine is a killer and dumbell raises heavy and light for reps to mix it up a bit.

 

[grind4it]

Bro, I also go high on the reps for traps...IMO, 3 moves, 4 sets of 20 is the ticket.

 

[China_Wall]

building your traps, like any other muscle group, takes years of quality training bro... can't expect miracles 7 wks into what seems to be your first or second cycle. Muscle quality comes after 10-15 years of training, this is why most guys that win the O are already into their 30's... food for thought

the only thing I do for traps now is; I stand on the seat of a shoulder press machine facing the pad and just pull the stack for 15-20, 3 sets... going super heavy on barbell shruggs is way overrated

it's not a race, just keep plugging away... last but not least, u gotta eat to grow

 

[Harnold]

quickest way to get your traps up is to get someone to help you inject a tiny bit of test from an insulin needle, and pin each trap, then go train them. they will stand up for about a week. we used to do it all the time. get back to me then"....

 

[China_Wall]

quickest way to get your traps up is to get someone to help you inject a tiny bit of test from an insulin needle, and pin each trap, then go train them. they will stand up for about a week. we used to do it all the time. get back to me then"....

i hope this is a joke bro, cuz it makes no sense at all... either u believe site injections will create localized growth (which they won't), or u were using gear as a sort of synthol approach

 

[R1rider]

building your traps, like any other muscle group, takes years of quality training bro... can't expect miracles 7 wks into what seems to be your first or second cycle. Muscle quality comes after 10-15 years of training, this is why most guys that win the O are already into their 30's... food for thought

the only thing I do for traps now is; I stand on the seat of a shoulder press machine facing the pad and just pull the stack for 15-20, 3 sets... going super heavy on barbell shruggs is way overrated

it's not a race, just keep plugging away... last but not least, u gotta eat to grow

^^^ this


a lot also depends on your frame and body type

do deadlift, shrugs, and clean and press

 

[Matt0071]

well gonna get me some lifting straps again as they helped me lift big, my damn finger or hands sweat to much to get a good grip bro's