Traps won't grow

[Slayer]

What's up guys, looking for some input can't seem to get my traps to Grow I hit them heavy and hard shoulder day. I'll even hit them on back day. What's the best way to get them to grow for someone such as myself that has a difficult time building them? Thanks

[Anzel]

Shrugs , up right rows, reverse fly and side shoulder flys. That should do it. Also shoulder press. They get hit in almost all the upper body exercises.
Out of curiosity how do your shoulders look?

Anzel
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[d-man]

Try some face pulls /drags with the pulley set belly button height


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[bobhead]

Upright and bent over dumbell rows.

[Woods]

Deads is the best

[Loose Cannon]

"crying shrugs"
learned them from the previous americas strongest man derek poundstone.
little secret he posted years ago.

walk up to some kind of rack in the gym where whatever bar your leaning on is just below shoulder height. lean over and put your arm on it and rest your head on your arm as if your crying and want no one to see haha. one arm at a time do shrugs in that position. heavy, heavy heavy as well.

[G160]

"crying shrugs"
learned them from the previous americas strongest man derek poundstone.
little secret he posted years ago.

walk up to some kind of rack in the gym where whatever bar your leaning on is just below shoulder height. lean over and put your arm on it and rest your head on your arm as if your crying and want no one to see haha. one arm at a time do shrugs in that position. heavy, heavy heavy as well.Damn loose cannon that sounds good,trying it today...

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[Bombarinos]

Go to fast willlie thraead i put my workouts up in link my traps are huge train 3 sdays a week go check out links


QUOTE=Slayer;606572]What's up guys, looking for some input can't seem to get my traps to Grow I hit them heavy and hard shoulder day. I'll even hit them on back day. What's the best way to get them to grow for someone such as myself that has a difficult time building them? Thanks[/QUOTE]

[G160]

Go to fast willlie thraead i put my workouts up in link my traps are huge train 3 sdays a week go check out links


QUOTE=Slayer;606572]What's up guys, looking for some input can't seem to get my traps to Grow I hit them heavy and hard shoulder day. I'll even hit them on back day. What's the best way to get them to grow for someone such as myself that has a difficult time building them? Thanks[/QUOTE]3 days a week? Damn i thought i was slacking for doing 5 days a week

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[bulk_cut]

If i had to guess you're rolling your shoulders to far forward and dropping your head as well. Use dumbbells and Try to make sure you're standing straight as you can and drop your shoulder blades back and down and look straight ahead then with a clean smooth movement raise your shoulder to your ears without jerking or breaking your form. Like anything else, Form is more important than weight. I also like doing barbell shrugs behind the back - again making sure posture is correct.

[julskee]

Rack pulls at the knee or above the knee. Alowes you to overloaded the traps/upper back due to the lack of range of motion. You get a crazy stretch/tension on the traps. I normally get up to around 700 pounds.

Your traps are pretty stubborn, unless your genetically gifted ... So overloading with heavy ass weight and progressive over load is the way to go... Hope that helps

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[korsaire]

mountaindog1 as post that video yesterday

https://www.youtube.com/watch?v=v8_BgoVYHuM

[kremitt003]

Im having the same problem op

[Fast Willie from Philly]

Go to fast willlie thraead i put my workouts up in link my traps are huge train 3 sdays a week go check out links


QUOTE=Slayer;606572]What's up guys, looking for some input can't seem to get my traps to Grow I hit them heavy and hard shoulder day. I'll even hit them on back day. What's the best way to get them to grow for someone such as myself that has a difficult time building them? Thanks[/QUOTE]

I thank you for putting that on there brother. I haven't seen it yet but I just got back on here after a few days. I'm going to check it out tonight

[TheMack]

Rack pulls at the knee or above the knee. Alowes you to overloaded the traps/upper back due to the lack of range of motion. You get a crazy stretch/tension on the traps. I normally get up to around 700 pounds.

Your traps are pretty stubborn, unless your genetically gifted ... So overloading with heavy ass weight and progressive over load is the way to go... Hope that helps

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Rack pulls made the difference for me. Had minimal growth of traps, rack pulls woke those bad boys up and started growing!

[Revelations]

Maybe I just have lucky genetics but traps just get huge on cycle for me and I don't train em any different. Ive heard the traps have more receptors so thats why they blow up while on. Anyways op I suggest keep it basic man heavy deads, bb shrugs, db shrugs, and I like 45 plate shrugs as a finisher; long holds at the top of the movement.
-Rev

[Loose Cannon]

Maybe I just have lucky genetics but traps just get huge on cycle for me and I don't train em any different. Ive heard the traps have more receptors so thats why they blow up while on. Anyways op I suggest keep it basic man heavy deads, bb shrugs, db shrugs, and I like 45 plate shrugs as a finisher; long holds at the top of the movement.
-Rev

same here. traps and delts are first to grow for me.

[Electromass]

Rack pulls bro. Farmers walk, and the mountain dog video is good to, but you show me a dead lifter, or someone doing rack pulls with no traps and I'll give you all my gear!

[julskee]

Rack pulls bro. Farmers walk, and the mountain dog video is good to, but you show me a dead lifter, or someone doing rack pulls with no traps and I'll give you all my gear!Yeah anything that emphasizes the stretch with heavy weight... Even just rack pull holds for as long as you can. Really try mind muscle connect with your traps. (Example) Put as many plates on as possible, use straps so it takes the weight from your wrist so you can load that bitch up and pull from around knee high... Just hold it for as long as possible then lower slowly to a dead stop then go again and again as many times as possible! Do how ever many sets you can and try progressive over load that muscle every week.. Try build up on some frequency over time and go from there. Hope. That helps

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[Gaynz37]

Traps are King. Barbell Shrugs, Dumbell Shrugs, Face Pulls, 1 Arm Barbell Shrugs is all I do, low rep Heavy Weight, Kill em...

[busa2009]

Honestly your upper traps works in the transverse plane which means rows or side lateral dumbells with a row technique.


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[Themain1]

Rack pulls at the knee or above the knee. Alowes you to overloaded the traps/upper back due to the lack of range of motion. You get a crazy stretch/tension on the traps. I normally get up to around 700 pounds.

Your traps are pretty stubborn, unless your genetically gifted ... So overloading with heavy ass weight and progressive over load is the way to go... Hope that helps

Sent from my SM-G935F using TapatalkI definitely agree with julskee rack I pulls are great for building mass in the traps

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[itsme]

I definitely agree with julskee rack I pulls are great for building mass in the traps

Sent from my VS425PP using Tapatalktrue true on rack pulls...

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[Primemuscle]

It’s pretty much been said but just to reiterate: rack pulls, heavy rows, deadlifting, upright rows and reverse pec dec flies will make your traps grow. Hit those suckers from every angle, know when to go heavy and when to do more volume depending on the exercise and you’ll see some growth brotha


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