Trap training

[benjih36]

Im working hard to get my traps huge... But I think Im stuck. So far for trap training I do 365,385,405,415lb shrugs for 10 10 8 6. then I do seated dumbell shrugs 110 130 150 for 10 10 10 and compundset those with high rows... I usually do these after an intense shoulder day where I try to hit 2-3 different angles for each delt (front,middle,rear). Any advice on how to really get my traps bigger?

[randyh]

Bro it sounds like you're hittting them hard enough. only two things I would reccomend (1) add barbell shrugs behind the back as well as in front. (2) Negitives (also known as eccentric movements) to the work-out. It would require a training partner or at least a temporary spotter but it works wonders for muscles that are seemingly at a plateau. BTW Are you currently on cycle?

[crazedhate]

dang, you are def going heavy enough.
i got me some decent traps and have always done them on shoulder days first thang. then every other workout i switch it up and do front (on smith), rear (on smith), and use dumbbells, and mix those exercises all up with order and weight. sometimes do free weight barbell but usually stick to smith. i always found by doing shrugs first it helps to warm up my shoulders and i have me some good strength on them. and on smith i can cheat em up a little easier and concentrate more on them. ive done 5 plates each side for 15 reps as my heaviest ever.

[ssti]

Originally Posted by benjih36

Im working hard to get my traps huge... But I think Im stuck. So far for trap training I do 365,385,405,415lb shrugs for 10 10 8 6. then I do seated dumbell shrugs 110 130 150 for 10 10 10 and compundset those with high rows... I usually do these after an intense shoulder day where I try to hit 2-3 different angles for each delt (front,middle,rear). Any advice on how to really get my traps bigger?

Bodybuilder freind of mine showed me these hope I can explain them right.

wide grip upright rows using smith machine. The key to the successful execution of this exercise is your elbows when gripping the bar and through the exercise never go behind your shoulders. you push your elbows forward so they are inline or parallel with your shoulders. wide as a grip as possiable and squeeze at the top. you cant lift the bar as high only to the bottom of your chest but its all traps doing the work. once you get the form down you can do it with dumbells too. this is a new exercise for me but if done right it will blow your traps up.

[benjih36]

thanks for the tips. im gonna try them, I do switch it up and go really wide for some trap training too. Ive never thought about doing negatives though. Im on no cycle right now. My traps get stronger but i feel like they never show improvement though look wise. Everything besides my traps and arms i feel like they dont show improvement just by looks.

[benjih36]

I NEVER do behind the back barbell shrugs , Because my ass Is just huge. Ive heard alot of people complain that ther butts are in the way and havent seen many people perform this correctly. I think im gonna expirement with some behind the back shrugs on the smith machine.. I want to learn how to do this right

[crazedhate]

ass can get in the way, but on a smith you can lean forward more. just put on some light weight to find the form and get the groove, then go up in weight. i ALWAYS got me some smoked traps after doing behind the back shrugs

[powerman]

Im not a fan of barbell shrugs theyve never really done anything for me and i got me some huge traps. From upright rows, deadlifts,dumbell shrugs and side raises. Thats about it for me