Traps - I Really Need Some Help

[quote]Professor X wrote:
165StateChamp wrote:
Try cleaning.

Without knowing this guy’s current stats or his goal in body weight, handing out specific exercises is useless. Also, there is no better movement for traps than shrugs. [/quote]

I was a little brusque. I do have logical reasoning behind this. In my experience (which is small, but I think I’ve gained a fair bit of knowledge), I’ve found that hang clean has done the most to accelerate the growth in my traps.

I had done shrugs before, and these worked well for me. However, the workout regimen that my new school required didn’t include shrugs, but included hang clean. The different type of movement, along with the extreme shrugging at the top of the pull really helped force my traps to grow.

However, as you said, this may not be the best thing for him. He may not have any Olympic lifting technique, and he may not want to use the exercise. I won’t argue on whether shrugs are the best movement for your traps. They isolate those muscles and hit them well. But if you’re not making gains from them, why not switch things up a little bit.

[quote]kylec72 wrote:
Professor X wrote:
When posts like this come up…it should be a requirement to post pics of the body part you are recommending exercises for…so we can see how well that worked for you.

I see everything from cleans to rack pulls handed out but haven’t seen that many people on the board with HUGE traps as a result of this.

Ha, you’re kidding I hope. How many people on the board can rack pull 8 plates per side for reps? Sure, shrugs will strictly emphasize the traps moreso than rack pulls, which will of course target other areas, but if you can deadlift or rack pull a significant amount of weight, while retracting your shoulders or shrugging backwards, for reps, your traps will grow.

The comment was made in jest, anyways.[/quote]

I don’t deadlift. I also do NOT see people here who do deadlift with really large traps. Why the hell is it that so few people here have HUGE traps if these exercises work so damn well?

No, I’m not kidding at all. I want to see BIG people talking about HOW TO GET BIG. I do not want to see small people telling me what SHOULD work for big muscles.

[quote]Professor X wrote:
Getting Closer wrote:
X when you do shrugs do you find it best to stretch it out at the bottom and squeeze at the top cause like I said earlier i feel it more the next day when I just go heavy and don’t worry too much about the squeeze but my traps are still pretty small?

I squeeze NOW. I did not for years when I was really building them at first. I squeeze on a lot of movements now, but that is because I have maxed out most machines and I feel that squeezing the muscle at the peak of contraction helps with more growth. My Hammer Strength shrug only holds 5 plates a side. I don’t use straps and since I can handle that well, I squeeze at the top to create greater “resistance”.

In other words, bodybuilding is about progression. What some huge guy does now may not be what he did to get that big to begin with…it may simply be what he is doing to take it even further.[/quote]

Ok thanks and do you let your arms go all the way down so that their stretched out? It looks like Ronnie Coleman does but it could just look that way cause his traps are so big?

[quote]Professor X wrote:
kylec72 wrote:
Professor X wrote:
When posts like this come up…it should be a requirement to post pics of the body part you are recommending exercises for…so we can see how well that worked for you.

I see everything from cleans to rack pulls handed out but haven’t seen that many people on the board with HUGE traps as a result of this.

Ha, you’re kidding I hope. How many people on the board can rack pull 8 plates per side for reps? Sure, shrugs will strictly emphasize the traps moreso than rack pulls, which will of course target other areas, but if you can deadlift or rack pull a significant amount of weight, while retracting your shoulders or shrugging backwards, for reps, your traps will grow.

The comment was made in jest, anyways.

I don’t deadlift. I also do NOT see people here who do deadlift with really large traps. Why the hell is it that so few people here have HUGE traps if these exercises work so damn well?

No, I’m not kidding at all. I want to see BIG people talking about HOW TO GET BIG. I do not want to see small people telling me what SHOULD work for big muscles.[/quote]

You responded to my question with another question.

Here is something I quoted recently in the DC thread…

[quote]DoggCrapp wrote:
Traps arent up to snuff? Gee what does that mean? Ill tell you what that means to me…that means your three rotated back thickness exercises are floor deadlifts, rack deadlifts, sumo rack deadlifts, or hammer machine deadlifts. What is that going to give you? huge traps and a back that is as thick as a brick.
[/quote]

Man, if your traps haven’t grown from working up to a 765lb rack pull for reps, you got some serious genetic issues.

[quote]kylec72 wrote:
Professor X wrote:
kylec72 wrote:
Professor X wrote:
When posts like this come up…it should be a requirement to post pics of the body part you are recommending exercises for…so we can see how well that worked for you.

I see everything from cleans to rack pulls handed out but haven’t seen that many people on the board with HUGE traps as a result of this.

Ha, you’re kidding I hope. How many people on the board can rack pull 8 plates per side for reps? Sure, shrugs will strictly emphasize the traps moreso than rack pulls, which will of course target other areas, but if you can deadlift or rack pull a significant amount of weight, while retracting your shoulders or shrugging backwards, for reps, your traps will grow.

The comment was made in jest, anyways.

I don’t deadlift. I also do NOT see people here who do deadlift with really large traps. Why the hell is it that so few people here have HUGE traps if these exercises work so damn well?

No, I’m not kidding at all. I want to see BIG people talking about HOW TO GET BIG. I do not want to see small people telling me what SHOULD work for big muscles.

You responded to my question with another question.

Here is something I quoted recently in the DC thread…

DoggCrapp wrote:
Traps arent up to snuff? Gee what does that mean? Ill tell you what that means to me…that means your three rotated back thickness exercises are floor deadlifts, rack deadlifts, sumo rack deadlifts, or hammer machine deadlifts. What is that going to give you? huge traps and a back that is as thick as a brick.

Man, if your traps haven’t grown from working up to a 765lb rack pull for reps, you got some serious genetic issues.[/quote]

Why would someone worry about rack pulls if shrugs have built some of the biggest traps on the planet?

Does Ronnie Coleman do rack pulls? I know he does deadlifts and shrugs.

You seem to be missing the point here. It is IRRITATING seeing people who never got big quoting articles and random sayings as they tell others how to get big…in spite of really big guys telling them that something else worked for them.

It is GREAT that you can quote people. It is NOT great that you don’t have your own hiuge traps to show off and tell about how you built them.

[quote]Professor X wrote:
kylec72 wrote:
Professor X wrote:
kylec72 wrote:
Professor X wrote:
When posts like this come up…it should be a requirement to post pics of the body part you are recommending exercises for…so we can see how well that worked for you.

I see everything from cleans to rack pulls handed out but haven’t seen that many people on the board with HUGE traps as a result of this.

Ha, you’re kidding I hope. How many people on the board can rack pull 8 plates per side for reps? Sure, shrugs will strictly emphasize the traps moreso than rack pulls, which will of course target other areas, but if you can deadlift or rack pull a significant amount of weight, while retracting your shoulders or shrugging backwards, for reps, your traps will grow.

The comment was made in jest, anyways.

I don’t deadlift. I also do NOT see people here who do deadlift with really large traps. Why the hell is it that so few people here have HUGE traps if these exercises work so damn well?

No, I’m not kidding at all. I want to see BIG people talking about HOW TO GET BIG. I do not want to see small people telling me what SHOULD work for big muscles.

You responded to my question with another question.

Here is something I quoted recently in the DC thread…

DoggCrapp wrote:
Traps arent up to snuff? Gee what does that mean? Ill tell you what that means to me…that means your three rotated back thickness exercises are floor deadlifts, rack deadlifts, sumo rack deadlifts, or hammer machine deadlifts. What is that going to give you? huge traps and a back that is as thick as a brick.

Man, if your traps haven’t grown from working up to a 765lb rack pull for reps, you got some serious genetic issues.

Why would someone worry about rack pulls if shrugs have built some of the biggest traps on the planet?

Does Ronnie Coleman do rack pulls? I know he does deadlifts and shrugs.

You seem to be missing the point here. It is IRRITATING seeing people who never got big quoting articles and random sayings as they tell others how to get big…in spite of really big guys telling them that something else worked for them.

It is GREAT that you can quote people. It is NOT great that you don’t have your own hiuge traps to show off and tell about how you built them.[/quote]

So your only point is to argue against me, not necessarily what I had to say. Gotcha.

Like I said before, my original comment was made in jest, and nothing I stated in this thread has been erroneous, including my agreement upon how shrugs will emphasize the traps more so than rack pulls. As you have said ad nauseum on this forum, it’s common sense.

EDIT: Someone might "worry’ about rack pulls due to the other benefits received from the exercise which shrugs may not offer. It does not necessarily need to be an either or situation, though.

OP,
I have incorporated a 1/2 Deadlift/Shrug into my back day and it has worked wonders for traps and low back. use a Bench Press bench and bar set up and put the bar on the lower pegs and load it up. Try not to bounce it off the bench, but use it as a stopping point. you could use a power rack too, but I like the bench better and it is just barely below the knees. Have gone from 205 to 315 for 6 sets 12 reps over the course of about 13-14 months. use wraps and like X said squeeze at the top for a couple seconds.

[quote]kylec72 wrote:

Man, if your traps haven’t grown from working up to a 765lb rack pull for reps, you got some serious genetic issues.[/quote]

Point taken.

I started off doing supersets with upright rows and DB shrugs for my traps and i would feel them burning up to 2 days after. I haven’t done these in about a month and a half but i have incooperated rack pulls since then and i get the same sensation in my traps. I just make sure that my shoulder blades are pulled back and my traps are contracted on the pull. However there is nothing like direct work!

[quote]Professor X wrote:
When posts like this come up…it should be a requirement to post pics of the body part you are recommending exercises for…so we can see how well that worked for you.

I see everything from cleans to rack pulls handed out but haven’t seen that many people on the board with HUGE traps as a result of this.[/quote]

As someone who has really large traps without training them directly, I can guarentee you anyone like me, or not like me in that reguard who is handing out excercises is parroting advice or do not realize they have good genetics for that body part. my traps are light years ahead of every other bodypart on my body except maybe my thighs. TO balence them out I would probably have to gain about 70+ more pounds without adding any more trap size to look balenced.

[quote]zephead4747 wrote:

As someone who has really large traps without training them directly, I can guarentee you anyone like me, or not like me in that reguard who is handing out excercises is parroting advice or do not realize they have good genetics for that body part. my traps are light years ahead of every other bodypart on my body except maybe my thighs. TO balence them out I would probably have to gain about 70+ more pounds without adding any more trap size to look balenced.[/quote]

Please post pics of said over-developed traps.
Thanks.

Heavy BB shrugs, Heavy DB shrugs, and rack pulls. None of that roll the shoulders bullshit. As high as you can bring them up for a squeeze and down. Thats it.

[quote]hawaiilifterMike wrote:
zephead4747 wrote:

As someone who has really large traps without training them directly, I can guarentee you anyone like me, or not like me in that reguard who is handing out excercises is parroting advice or do not realize they have good genetics for that body part. my traps are light years ahead of every other bodypart on my body except maybe my thighs. TO balence them out I would probably have to gain about 70+ more pounds without adding any more trap size to look balenced.

Please post pics of said over-developed traps.
Thanks.
[/quote]

Them be some pretty big traps.

My traps exploded recently due to… Shrugs. Who would have guessed it? The main difference is I got straps which allowed me to handle some actual weight (used to only half-ass barbell shrug 275, now over 400). I also incorporated behind the back shrugs on the smith machine.

[quote]Professor X wrote:
kylec72 wrote:
Professor X wrote:
kylec72 wrote:
Professor X wrote:
When posts like this come up…it should be a requirement to post pics of the body part you are recommending exercises for…so we can see how well that worked for you.

I see everything from cleans to rack pulls handed out but haven’t seen that many people on the board with HUGE traps as a result of this.

Ha, you’re kidding I hope. How many people on the board can rack pull 8 plates per side for reps? Sure, shrugs will strictly emphasize the traps moreso than rack pulls, which will of course target other areas, but if you can deadlift or rack pull a significant amount of weight, while retracting your shoulders or shrugging backwards, for reps, your traps will grow.

The comment was made in jest, anyways.

I don’t deadlift. I also do NOT see people here who do deadlift with really large traps. Why the hell is it that so few people here have HUGE traps if these exercises work so damn well?

No, I’m not kidding at all. I want to see BIG people talking about HOW TO GET BIG. I do not want to see small people telling me what SHOULD work for big muscles.

You responded to my question with another question.

Here is something I quoted recently in the DC thread…

DoggCrapp wrote:
Traps arent up to snuff? Gee what does that mean? Ill tell you what that means to me…that means your three rotated back thickness exercises are floor deadlifts, rack deadlifts, sumo rack deadlifts, or hammer machine deadlifts. What is that going to give you? huge traps and a back that is as thick as a brick.

Man, if your traps haven’t grown from working up to a 765lb rack pull for reps, you got some serious genetic issues.

Why would someone worry about rack pulls if shrugs have built some of the biggest traps on the planet?

Does Ronnie Coleman do rack pulls? I know he does deadlifts and shrugs.

You seem to be missing the point here. It is IRRITATING seeing people who never got big quoting articles and random sayings as they tell others how to get big…in spite of really big guys telling them that something else worked for them.

It is GREAT that you can quote people. It is NOT great that you don’t have your own hiuge traps to show off and tell about how you built them.[/quote]

X, did you have a preference for BB vs. DB shrugs, earlier in your training? I understand that you are doing the HS machines now, and probably did these and BB shrugs to hit the higher weights later on. So far in my training I’ve felt I can ‘pull’ to hit the traps for a different/better rom with the DB’s, though I’ve done both so far.

I like doing shrugs on the power squat or V-squat machine. Takes the arms and grip out of the equation and you can use a shit ton of weight.

I guess you could do them on a standing calf machine too.

I can count the number of times I’ve directly worked traps in the past few years on both hands, with room left over.

Power cleans were insanely effective for my traps. Did those twice a week through most of high school and haven’t had to mess much with traps since.

For me it’s barbell shrugs. I’ve always had this obsession to get goldberglike traps, tried variations. But keeping it simple, my best workouts are when I’ve maxed out the first one, like ramping up 5 sets total counting working and ramping/warming sets.

Am I the only person who thinks there’s something wrong with the statement “I’ve shrugged the heaviest dumbells I can find”… I just don’t think you were focusing on building your traps if your goal was to grab the heaviest DB’s you can find. I’ve seen people do this, they start off with a proper shrug at 80 lb then move up in weight to the point where they’re not shrugging just ducking their head down really fast.

MY 2 Cents, Cleans and their variations are the best for traps, people who do them consistently always seem to have PROPORTIONATELY bigger traps… And no I dont have a picture, or a picture with huge traps. I do know there have been times when I wanted to get them bigger and it accelerated that process more than any other exercise. If you go to a gym theres a real easy way to tell, learn how to do them go to the gym one day and do them. If you feel your traps working then um…it probably works. It’s a one day test in a lifetime goal, what do you have to lose?

[quote]Airtruth wrote:
Am I the only person who thinks there’s something wrong with the statement “I’ve shrugged the heaviest dumbells I can find”… [/quote]

I think the same but in the way that maybe he doesn’t shrug that much.

Train them frequently - I used to work at at my father’s store when I was 15 and everyday after school I would take beer boxes from the basement and bring them upstair to that big fridge while going throught aisles and customers. My traps began growing then and now I never train them at all, I only deadlift - and they’re my most developped bodypart.

While you probably can’t copy that now, you can work traps with shoulders AND back for 10 work sets, one day heavy for 4-6 reps, one day for 8-12 with longer TUT (use peaks and rest pause sets). Work them on your beach day too if you have one, do that for a month then take 2-3 weeks without any direct trap work. I don’t care who you are, if you eat enough and get your sleep they will grow. And deadlift too, in case you dont - from the floor up too!!!