I need help on my traps

danbateman · 07-27-2007, 05:57 PM

I am new to this website but i have been weightlifting on and off for about 3years now but have recently got back into it. I was wondering if anyone had any tips or good exercises to get my traps bigger as it is the one area i want to work on.
Any advice will be gratefully appreciated

**chrispghmuscle** · 07-27-2007, 06:04 PM

Shrugs, dbell or barbell, front / side / or behind. Also Upright barbells rows will do the trick..

ognickyk · 07-27-2007, 06:31 PM

shrug shrug shrug lol...slow shrugs

**chrispghmuscle** · 07-27-2007, 06:38 PM

oh one other is deadlifting too..

**QuinnBW** · 07-27-2007, 07:20 PM

also if you're into olympic lifts you can clean... either hang clean or power clean, I know it isn't exactly a bodybuilding lift but I've always had to do them for football and they've done the trick

Beefcake · 07-27-2007, 07:40 PM

Do DB shrugs for 3 x 12 then Haney Barbell shrugs for 5 x 5. I have the opposite problem, I have like JJS, Johnnie Jackson Syndrome, my traps overpower my shoulders.

**lil_big_junior** · 07-27-2007, 07:49 PM

shruggs, shruggs & more shruggs...don't forget upright rows too...OMG i can't believe ppl missed rows

**chrispghmuscle** · 07-28-2007, 09:27 AM

nope i got upright rows in my reply lbj,,,

danbateman · 07-28-2007, 01:41 PM

Thanks guys appreciate the help, any idea how many days i should do theese as i currently train 5days a week but i dont work idividual bodyparts on different days i usualy do everything i can at my gym every day, any advice on the proper way to train will great to

gym_addict · 07-29-2007, 04:50 PM

shrugs baby

go really heavy
You can lift alot heavier than u would think u can.
Nice n slow n pause at the top 4 a few seconds

**lil_big_junior** · 07-29-2007, 04:56 PM

Quote:

Originally Posted by chrispghmuscle

nope i got upright rows in my reply lbj,,,

sorry chris, i do apologise, i totally missed that bro...

1qwert · 07-29-2007, 05:00 PM

If your traps are really weak, i would shrug twice a week. Once at the beginning of the week and then again at the end. You can do sitting and standing dumbell shrugs. And barbell shrugs are really good as well. I do them in front and in the back and it really hits the traps. doing them slow or quick is up to personal perference i alternate and shrug as high as you can