Building Thick Traps

[njflex]

Now THAT`S a rack I could run with!! 

i think jog would be better than run,,,so u could really enjoy them,,,

[BayGBM]

I've never been able to build thick traps naturally.  My upper back in general is shallow.  My back routine for years has been barbell rows, shrugs and deadlifts.  The results have been disappointing.

Any suggestions?  Thinking about trying these exercises.

If you are doing one shrug exercise you need to add more or otherwise mix it up.  We have a shrug machine at my gym and I use it, but I also alternate it with dumbbell shrugs and another shrug machine that legs me do shrugs from behind.  Variety (so you are hitting the traps from from different angles) is key.  Be sure that you are going to failure.  If you can do much more than 12 reps the weight is too light.  If you can't do 10 reps the weight is too heavy.  Do not train traps more than once a week.

[wes]

i think jog would be better than run,,,so u could really enjoy them,,,

Either or..............she`d get some serious dick with the quickness!  LOL 

What a set of tits and nice body overall.

I`ll be back,gotta` go talk to the wife for a minute or two! 

[Ursus]

Don't bother training them myself they get hit plenty from standing press and other shoulder/back stuff

[Salvatore Martinez]

I've never been able to build thick traps naturally.  My upper back in general is shallow.  My back routine for years has been barbell rows, shrugs and deadlifts.  The results have been disappointing.

Any suggestions?  Thinking about trying these exercises.

if you dont have big traps after years of doing those three movements that you mentioned you arent going to get them, its not in the cards genetically.

[hench]

heavy shrugs immediately followed by moderate weight upright rows really burns for me

[Mawse]

lying face down on a bench and slowly squeezing up twink weight isn't going to do it, that might be a good approach for biceps but it's not going to build traps if you haven't got them already.

it might improve your posture and make your shoulders feel better though.

I like to do one high rep set of rack pulls (like 15 reps) with perfect technique followed by several sets of shrugs for 10+ reps with equally OCD technique.

the Shrug machine and shrug bar are good to throw in every other week. But if you don't have the genetics, you're not getting the traps.

[badlad]

Don't know if anybody has mentioned it but very upright bent rows are pretty good, especially if done very strictly, hang at the bottom, full contraction at the top. Probably with your torso at about 75 degrees to the floor.
Also a strange one I have seen done by a couple of pretty big guys once back in the UK.
Basically a standing lateral dumbell shoulder raise but holding the dumbells with your palms facing upward and starting with arms bent but perpendicular to your torso and finishing with palms facing together dumbells touching above your head. These guys said it was a great finisher but never done it myself.

[Hulkotron]

Site injections and upright rows

[hench]

sounds like reverse overhead dumbbell laterals

Don't know if anybody has mentioned it but very upright bent rows are pretty good, especially if done very strictly, hang at the bottom, full contraction at the top. Probably with your torso at about 75 degrees to the floor.
Also a strange one I have seen done by a couple of pretty big guys once back in the UK.
Basically a standing lateral dumbell shoulder raise but holding the dumbells with your palms facing upward and starting with arms bent but perpendicular to your torso and finishing with palms facing together dumbells touching above your head. These guys said it was a great finisher but never done it myself.

[chess315]

yes yates row and deadlifts. I dont think for the most part if a person does a lot of compound movements doing shrugs will make much of a difference to each there own. Traps are like delt the get work from almost every heavy movement.

[Salvatore Martinez]

yes yates row and deadlifts. I dont think for the most part if a person does a lot of compound movements doing shrugs will make much of a difference to each there own. Traps are like delt the get work from almost every heavy movement.

bullshit, thats like saying your biceps dont get much development from curls because theyre stressed so much when you train back, EVERY muscle should grow when its trained directly, if it doesnt it's either poor technique, not enough food, not enough hormones or just shitty genetics.