I WANT MASSIVE TRAPS!!!!

[turbo007]

Just wondering if anybody out there has some or any ideas on how to get massive traps. I do the normal shrugs with barbells and dumbells i just wondered if anybody had some good move that shocks the traps into getting big!

Im really hitting shoulders and traps at the moment because my chest and back is looking good! just feel like i need more size in my shoulders and traps !

any ideas welcome

many thanks
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[Nicko]

a very good trap and shoulder exercise, dunno what it is called though basically

hold dumbells in your hand and raise paralell to your body as if you doing dombell side raises, once your arms hit 90 degrees tuen the weights so both of you palms are facing up, then without bending your arms bring both dumbells together above your head. Reverse movement to lower the dumbbells

there is also straight arm pull downs I find those to be damn good

doing rows but instead of pulling to your body you pull towards your neck

and laying sideways straight arm pullups are another very good one, with these basically lay on your side, hold you arm out 90 degress from your body and paralel to the floor holding a dumbell then raise the dumbell so that your arm is 90 degrees from the floor

[BabyArnold]

Side lateral raises with dumbells, and military presses behind your neck (some people claim that this is bad for your shoulders, but I have always done them and I am fine, but that's me). Shrugs, shrugs, shrugs.
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[turbo007]

thanks boys will give some of those a try 2moz!
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[Nicko]

people don't go behind the back anymore because it is now seen as a "unnatural movement" if you pull down to infront of you that movement is used a lot through out life, but when you go behind the head, pretty much the only time your muscles move that way is when you are doing that exercise

[mecalder]

Yea but they say its an unnatural movement the same when that tuna is good for you one day, the next its bad for you and the day after its good again. I think the exercise works good, but I don't know if I would call it a traps exercise. I know alot of people do like 4 sets of shrugs at the end of their workout to touch the traps and call it good. I know I do that sometimes.

You could always try some supersets:

Shoulder Exercise 1 Superset with Dumbbell shrugs
Exercise 2 With Barbell Shrugs
Exercise 3 with Upright Rows

Other than deadlifts I find those to be the best trap builders. Possibly with the barbell shrugs, try to get a smith machine and use wrist wraps, so you don't have to try that hard to lift the weight, and do some heavier shrugs.

And, maybe I'll see someone tell me that training traps this much is wrong. It's just as large, if not a larger muscle than biceps. Yet people beat the hell out of their biceps, might as well get a good number of sets on the traps.

[Nicko]

if something is lagging you gotta hit it damn hard and put your other muscles a bit more on the back burned, but dead lift for traps?

[mecalder]

Yea, whenever I read a Johnnie Jackson article he says that's a movement that works well on his traps. Not something you would intentionally put into a trap workout, but it's good to know they help them anyways. But I suppose, you have to hold your shoulder's up while holding all that weight.. or should anyways, so it would help.

[turbo007]

yeah i already do most of these! but will just keep trying and hitting them much much harder
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[K-OS]

Dumbbell shrugs have definitely been the best for me personally, but I can't stress enough how important HEAVY weight is for this.

Unless you have an extremely strong grip, you should be using big enough dumbbells that your hands alone cannot hang onto, you'll need lifting straps. Standing upright rows also help a little.

As well you'll find anyone that does heavy(over 400lb) free weight squats, without wrappin the bar at all.. usually has large traps.... go figure
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