Advice on building traps

hazard · 12-11-2006, 09:22 PM

ok guys, anyone got any ideas on how I can better my traps. I work them on shoulder day just now, doing dumbell shrugs. This seems to be givin them height, but no real thickness, if that makes sense. Any suggestions on exercises that will develop thickness. I realize they'll get hit on back day too, so heres what I do then...

Barbell rows
Pulldowns
1 arm dumbell rows
Deadlifts

BALUK · 12-11-2006, 09:44 PM

upright rows and deadlifts worked well for me i dont really concentarte on my traps at all but i had best gains on them i dunno why

front_row · 12-12-2006, 12:47 AM

walking lunges are great for leg day, so if you want a little extra to create chronic environment type stress, do them with two heavy dumbells, similar to a "farmer's walk". Will help grip strength too

Mygeeto · 12-12-2006, 12:53 AM

Trap's arnt something i'd be directly stressing but if one has to just give em a few heavy sets of front and back barbell shrugs

IronTooks · 12-12-2006, 01:49 AM

upright rows.they work.

1Bulk_Mass · 12-12-2006, 07:01 AM

Do shrugs with a barbell, with the alternate grip that you can use you can manage far more weight rather than dumbbells where your grip will begin to fail moreso. Try bringing the head slightly forward for a greater range of motion as you bring the shoulders up and slightly back.

**kenney** · 12-12-2006, 12:24 PM

fatigue them with shrugs and then do upright rows (not sure if you should do them the other way around?

hazard · 12-12-2006, 05:32 PM

Thanks guys, looks like barbell shrugs and upright rows are the way to go, I'll try out what you've all said and see how that helps.

Hooking Bull · 12-12-2006, 06:19 PM

Barbell Shrugs and upright rows are the only way to go man!

**roccodart440** · 12-13-2006, 11:39 AM

NOthing has developed my traps like heavy deadlifts have.

tattoopierced1 · 12-13-2006, 12:00 PM

heavy rack deads work wonders for traps.

TWRIGHT · 12-13-2006, 12:07 PM

When you do your shrugs pause for a two count and I would recommend pyramid up with shrugs first as an isolation exersise then go to your upright rows. Work on holding your lifts for a two count and don't forget about mind muscle connection. One other exersise you can do I read in my bodybuilding encyclopedia by Arnold he says to lay on an incline chest down and do heavy shrugs. rep range 8 to 12. Goodluck bud!

**roccodart440** · 12-14-2006, 09:27 AM

Quote:

Originally Posted by TWRIGHT

One other exersise you can do I read in my bodybuilding encyclopedia by Arnold he says to lay on an incline chest down and do heavy shrugs. rep range 8 to 12. Goodluck bud!

This sounds like something worth trying?