Struggle with my Traps and Shoulders!

[Big Dave.]

 You know you see some guys just look at weights and the shoulders and traps grow!! mine dont!! i train them, hard and heavy...but they never seem to grow!! any help would be great, whats the best way to get my traps to come on?! Thanks

[iron_dawg]

You know you see some guys just look at weights and the shoulders and traps grow!! mine dont!! i train them, hard and heavy...but they never seem to grow!! any help would be great, whats the best way to get my traps to come on?! Thanks

alot of training traps is form got to really concentrate on the muscle.....
also what works for me personally is high reps (20's)...I used to pile on the
weight and get 5 or 6 I changed that and got much better results...
deadlifts also hit them...

[Bluto]

hard and heavy sounds like low reps might wanna mix that shit up dog

[garebear]

For shoulders, I think standing military presses are the name of the game for mass building. I also really enjoy one arm lateral raises. IMO, it's fine to cheat the weight up, the negative is the more important part of the movement. Try to really control it coming down.

I would suggest you train traps as part of back day, and make sure it is the first thing you do that day.

[dyslexic]

Deads... then more deads... then some more.



Upright barbell rows with varying grips will help too... as long as they are heavy enough to make the muscles feel the need-- to grow.

[Method101]

ny traps are monsterous, i do shrugs and upright rows. you thank me now.

[Rimbaud]

You know you see some guys just look at weights and the shoulders and traps grow!! mine dont!! i train them, hard and heavy...but they never seem to grow!! any help would be great, whats the best way to get my traps to come on?! Thanks

Maybe you should use better form, lighter weights, & higher reps.

If you've been training them that way & getting nothing out of it common sense would tell you it's time to change something.

[tonymctones]

Deads... then more deads... then some more.



Upright barbell rows with varying grips will help too... as long as they are heavy enough to make the muscles feel the need-- to grow.

good advice i personally would make the upright rows a light high rep exercise b/c of my shoulder but to each his own...Power cleans are great for traps and back in general as well.

[Get Rowdy]

Bent over lateral raises  8-10 sets of 10-15 reps
Standing lateral raises 10 sets of 10-15 reps
Front raises 5 sets of 10 reps

Sometimes superset the last 5 sets of standing lateral raises with the front raises.

All done with tight form, feeling it.  My delts look great when I use this routine.

[thewickedtruth]

start pulling.. or doing heavy farmer's walks