Traps!

[AtlasJock]

So there is one guy at my gym (probably most defiantly juicing too) but he's got the most amazing traps that are always popped up and sticking out, doesn't look like synthol or anything, just very developed traps. I'm sure its part genetics, but what could I do to help get monster traps? Even the bigger guys at the gym don't have traps as nice as his

(he's about 5'10 and lower 200's no more then 220 from my guess, though he has very low body fat)

Can't help it, im green with trap envy, lol

Thanks for any help, you guys are usually very insightful

 

[ddy024]

I would first ask you ware this guy's traps like huge where there a little bigger than the rest of his upper body or is he well formed and just super cut?
I'm asking this just so I can help lead you in the right direction! I've noticed myself personally guy's at the gym here either way too big of traps where they look like they don't have much of a neck, ya know lol. Or you'll see ones which I notice being the bigger percentage not pay enough attention to them. Sometimes it's preference and some genetics but diet and training is always where it comes down to most. Lmk and I will lyk what I've done and helped people with getting bigger traps, I'm not a trainer but I've had enough experience in knowing what exercises to do when and how much from at least what has worked for me and others.

Would you post your stats please? I know youll get the best opinions here from these nice brothers here!!

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[AtlasJock]

he is ripped and well built everywhere, great deffinition everywhere

I'm 5'10 208 16.4ar 46ch. got more fat then I like (probably mid to upper teens) but plan on trimming that after my next bulk this Jan

 

[btothefman]

My traps were average always had a good back but over the last 6 months changed my routine a bit to concentrate on Traps first, back second, and they started to grow.

Added traps to shoulder day and back day with either legs or chest days in between. Concentrated on volume over weight, first exercise was 5sets x 20reps of barbell front / behind back shrugs superset pyramiding up, then whenever I did say lat raises or the other non trap exercise I'd superset a different trap exercise or plate shrugs to failure.

Also found another exercise 'Incline Middle Back shrugs' which I think helped , I'd superset with DMBL Rhomboid Rows or DMBL Incline Bench Two Arm rows or whatever exercise I was doing at an incline to save time.

By adding in a couple of dedicated middle Back and Rhomboid exercises the middle inner of my Back grew too.

So on my Back/Traps or Shoulder/Traps day would hit them for 5-6 sets, 2-3 times per week. At first they'd hurt but the muscle adapted, Im no expert but I think volume and form was key.

 

[Bgunz]

Deadlifts, cleans snatches all will develop powerful and large traps and back. If not proficient in Olympic lifting do high pulls and DB shrugs. I don't like behind the back shrugs due to how it affects the Tspine and Cspine.

 

[Azazel Brother]

Good advice to build traps above. Also, when on gear the first two places that guys tend to see improvement in muscle development and size are the traps and shoulders due to the fact that these muscles have many androgen receptors as compared to other muscle groups.

 

[Shovelhead]

Good info. Ok, so I don't consider this robbing this guy's thread. But I have a related question. I've been trying to grow my chest for years. I get some, but my traps and shoulders have grown more than anything. I don't even do any exercises to work my traps and shoulders, mostly focus on flat bench, incline bench, decline, then flyes. I don't get it.

 

[Azazel Brother]

I don't work traps in my current workout and hit shoulders with only one exercise. Standing BB military press and my shoulders and traps develop faster and easier. A tell tale sign of a person using gear is the long traps connecting to the shoulder and the baseball like caps on the shoulders. Still, I do incline BB bench / DB press and this helps with the front shoulder development. I have had a hard time developing my upper chest so I have tried a technique that seems to work and hits the shoulders too. Must folks tend to lay the incline bench to low for upper chest. I found that putting the bench at about a 75 degree angle works the upper chest best with hitting the front shoulders nicely.

 

[Shovelhead]

Lol. Never heard about the tell tell sign of the traps being an indicator of using gear. Funny cause about 6-8 months after I started getting serious and doing a couple decent cycles. Thats what developed the most and everyone asked me wth I had been taking. Just said I was trying some new supplements. And they were all like "your full of shit!". Wish I could get my chest and legs to grow the same. But then I guess I woukd have to at least show up to the gym on leg day.

 

[jp4355]

I Honestly haven't worked my Traps directly in over 20 years.
When I was young, they were so Big, I didn't have much of a Neck.
So I like it better this way.
Plus, if they get too big, they can Interfere with your Shoulder work....................................... JP

 

[aggirl]

Traps....always a big topic in my house. Some guys don't think they are important while others stress over them.

Not too long ago....My husband told me I needed to start really pushing in the trap department. Said to put some weight on when doing shrugs and really squeeze. So I did....I have big traps. Personally, I like traps....I think they complete the shoulder (and back).

Here is what I think helps grow them best....shrugs (heavy with a long squeeze at the top)....don't go super fast like I see done Of these guys doing. Then on the last rep....hold it for as long as you can.

Upright rows....either standing or laying down using cables.

I train traps twice a week. Either add up right rows or shrugs to the end of my workout.

Don't forget about the part of your traps that run down your back....I like face pulls, or "rear dealt" flys for these.

 

[muskate]

The traps are one of the biggest muscles in your body that run from shoulder blades all the way into your lower back. People forget that that the trapezius muscle is comprised of both the upper and lower traps. The upper traps are the best trained with exercises like dumbbell shrugs. They are primarily an endurance muscle so the rep range of 10-30 is ideal.

The lower traps are best trained with close grip rowing and pull down movements like the t-bar row and close grip V-bar pull downs. They are best trained in a rep range of 6-12 reps per set.

The best overall back exercise that develops the entire back and traps is the deadlift. I would start off your back workout with deadlifts and then do some narrow grip movements and shrugs.

 

[ddy024]

I would do a mixture of mainly muskate and btothefman and do a specific set of those exercises for 2-3 weeks than flip the routine around to shock the traps or any other muscle group. "That's what it's called at least".
Informative muskate..

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[AtlasJock]

Awesome, thanks for all the info. Also I've lucky to have a decent chest though been focusing more on upper chest now to even it out. I will deff try some of these trap work outs, and deff hit them twice a week.

for chest I hit it once a week, but start with decline (normal flat hurts my right should on occasion) then incline db, flat db, incline machine, flies, and flat bp machine to finish up, rep out and get that pump

 

[Masonic Bodybuilder]

I know a lot of guys who don't directly train traps. You can really hit them hard if you are doing heavy deadlifts.

 

[Bgunz]

All shoulder, chest and back workouts develop the traps. We are all connected bros. chest is definitely a genetic thing but focus on cable press and cable flys really focusing on the pecs squeeze they say lol.

 

[stevesmi]

I don't directly hit them and mine are huge

the secret which i think one guy on here even mentioned is CLEANS. i started doing cleans when i was a teen and my traps grew huge off of them

I don't expect 'bodybuilders' to even know what a clean is, but to us old school powerlifter types it is a staple lift that most gyms probably don't even let you do

 

[AtlasJock]

the old clean and jerk? ive done those in the past but it's been ages. I actually have a power lifter friend (strongest man in Maryland 2016!) that was going to show me some stuff around February when he had more time.

 

[wags]

Good info. Ok, so I don't consider this robbing this guy's thread. But I have a related question. I've been trying to grow my chest for years. I get some, but my traps and shoulders have grown more than anything. I don't even do any exercises to work my traps and shoulders, mostly focus on flat bench, incline bench, decline, then flyes. I don't get it.

You might want to try pre-exhausting the pec's first, with 3-5 sets of cable flys or DB flys or combo.
Really getting into the feel, the stretch, & flex on every rep. Form & feel means so much, for growth stimulation!
Then go to your flat bench, incline bench, decline bench. That way your shoulders & traps will be fresh and be
able to drive your pec's deeper into the pain barrier.

 

[Shovelhead]

Hell it's worth a try. I'll see what happens on my next chest day.

 

[Jay Scott]

Heavy deadlifts, shrugs and concentrated exercises will do the trick

 

[AtlasJock]

Thanks, I finally got a chance to talk to the guy in my gym, he said what he does is a few side laterals at heaviest weight you can go to stretch the muscle, then use smith machine to do close grip front shrug 5 sets of 10 and wide grip back shrugs, 5 sets of 10. I'll start giving alot of this stuff a try and hopefully together my traps explode with growth