Ive been working out for about a year now, did some of CW’s training and west coast for skinny bastards. i still cant seem to develop my traps. i do dead lifts with heavey weight like told to tried shrugs, farmer walks., none of them seem to work. but i just cant seem to develop my traps. im just sick of not having any at all.
are you sure you are not overreacting and overly critical? What is the rest of you built like? post stats
Post a pic homie. Or stats at least. Both!
When I started taking my deadlifts seriously my traps grew, man. Especially, when I had a small job where I had to put all the weights back on the racks EVERYDAY! A.K.A Farmer’s Walks!
My traps grew. My grip strength increased. I didn’t notice my forearms growing, but they most likely did.
Increase the frequency of deadlifting your doing.
I saw the best trap development when I did this:
Day 1 - Lower Body
A. Squat
B. Romanian Deadlift
Assistance exercises etc.
Day 4 - Lower Body
A. Snatch-grip Deadlift
B. Good Mornings or Romanian Deadlifts)
Assistance exercises etc.
A better thing to do may be this:
Day 1 - Lower Body
A. Squat
B. Romanian Deadlift
Assistance exercises etc.
Day 4 - Lower Body
A. Hang Snatch
B. Snatch-grip deads
Assistance exercises etc.
Heavy pulls once a week may not cut it when it comes to trapezius hypertrophy. Remember to manage loading and fatigue throughout weeks to prevent burnout. I’d recommend not maxing out on any of the heavy pulls. You should be in the 4-8 rep range.
By the way, I did Overhead Dumbbell Press and Lateral Raises on a different day throughout the week. I honestly wish I did more shrugs. Add some shrugs in there. Either after the heavy pulls or on Upper body days.
Good Luck
-Kevin
EDIT: I just realized you said you were lifting weights for a year. Ummmm… Keep lifting, son! You won’t have Goldberg traps in a year. Not in even two years.
i dont no my stats in inches or anything. ive been lifting about a year and gained about 30 pounds. my legs grew the most out of anything and my triceps. i dont no why those grew the most but whatever. i jsut feel that my traps are lacking gains
Easy, just do the opposite of what you’re doing now. Are your doing heavy weight and low reps? If so, start doing lighter weight and more reps and vice versa.