Finally found method to make my traps grow!!

[Beastly]

Traps have always been strong, but couldn't get them to grow much until I started doing what I've been doing last month or so. Literally have put more height on them in the last month than I have in probably the last year and a half.

Basically you do 5 sets 5-8 reps of heavy deadlifts then for last rep on each set you hold at lockout 15-20 seconds, then shrug it as many times as possible, try and get at least 8-12. Then once a month do single reps working up to a 1RM attempt doing that after each single...so maybe 6 or 7 times in total up to the 1RM...my best so far is 515 lbs but after doing a total of 40 reps at 425 lbs yesterday I'm pretty sure I could blow past that pretty easily...going to test it next week hopefully

Last workout I went beastmode and hit 425 lbs for 5 sets of 8 reps, 15 second hold and did 12,12,10,9,8 shrugs on the sets.

Two days later and my traps are so swollen I can barely touch them, but them bitches are growing like weeds now...

Also top range rack pulls help as well, but I couldn't ever get more than 675 lbs up so I kind of stalled out on those...

 

[sickening skittles]

I knew this would involve deadlifts

 

[Casca]

Ask anyone who really knows, u want something to GROW, anything, DEADS all day long!!!

Congrats bro!!!!!

 

[Radford]

Add some high pulls and you'll be Trapper John M.D.

 

[gymrat827]

do deads after some shrugs....you ll really feel it than.

 

[krazieone56]

Shrugs. Deads. Over head press. And standing reverse fly's.

KRAZIEONE

 

[jp4355]

Do you really need that much work to get your Traps to Grow.
I don't do any Direct Work on my Traps anymore.
They get so Big, my Friggin Neck Disappears.
When I was Younger, my Oldest Sister called me No-Neck.
It was almost 19 1/2", today it's just 17 1/2", and I plan on keeping it there........................... JP
P.S.
If you want to Add some Width to them, try Leaning Forward and Shrugging at the End of your Workout.
Another Movement is take Two Light DB's and Bend over at the Waist, now lift the DB's Straight out in Front.
Like a Standing Front Shoulder Raise, only you Bend at the Waist 1st.
This is a Finishing Movement.

 

[M_T pockets]

Shrugs is my trick.

 

[sickening skittles]

Not a big fan of deadlifts

 

[krazieone56]

Do you really need that much work to get your Traps to Grow.
I don't do any Direct Work on my Traps anymore.
They get so Big, my Friggin Neck Disappears.
When I was Younger, my Oldest Sister called me No-Neck.
It was almost 19 1/2", today it's just 17 1/2", and I plan on keeping it there........................... JP
P.S.
If you want to Add some Width to them, try Leaning Forward and Shrugging at the End of your Workout.
Another Movement is take Two Light DB's and Bend over at the Waist, now lift the DB's Straight out in Front.
Like a Standing Front Shoulder Raise, only you Bend at the Waist 1st.
This is a Finishing Movement.

I'm not saying I do all that in a traps workout. Just saying are some of the excercise I throw in to works some traps

KRAZIEONE

 

[biltpa]

Do you really need that much work to get your Traps to Grow.
I don't do any Direct Work on my Traps anymore.
They get so Big, my Friggin Neck Disappears.
When I was Younger, my Oldest Sister called me No-Neck.
It was almost 19 1/2", today it's just 17 1/2", and I plan on keeping it there........................... JP
P.S.
If you want to Add some Width to them, try Leaning Forward and Shrugging at the End of your Workout.
Another Movement is take Two Light DB's and Bend over at the Waist, now lift the DB's Straight out in Front.
Like a Standing Front Shoulder Raise, only you Bend at the Waist 1st.
This is a Finishing Movement.

Took me forever to figure this out.. Simply leaning forward or facing the floor.

Also, a really easy exercise that I have found to help a lot are face pulls... With a pause on contraction.

 

[Beastly]

Yeah, they don't really grow for me...I mean I was shrugging 495 lbs for reps and it didn't do half as much as what I'm doing now...

 

[meathead96]

Ask anyone who really knows, u want something to GROW, anything, DEADS all day long!!!

Congrats bro!!!!!

Yup, should be a given. With heavy deads you don't even need shrugs.


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[w8lifter]

Nothing tops off a good physique like a good set of traps.
Do whatever you can to get the burn…the pump.