Traps aren't growing they way I'd like. Currently doing shrugs which I rotate between bb and db, plus I do upright rows. Is there a movement I can add to change the routine?

do you feel your back working throughout ?

Shrugs and UR rows should be enough imo

ORIGINAL: jango

Personally I think this testicle tenderness is due to my recent return to AM cardio. I do it naked on a recumbent bike and my gonads tend to flop about.

I dont directly train my traps atall, and they grow great.

Do you do Deadlifts ? thats all I do.

ORIGINAL: SiphaSi

I dont directly train my traps atall, and they grow great.

Do you do Deadlifts ? thats all I do.

Yes, I do.
I do feel my traps working when I shrug and upright row. Maybe I just need to be patient and stay consistent.

Are your traps disproportionally smaller than the rest of your back? Are you relativly new to training? Have you been gaining weight recently?

"Play Stonehenge!"

Deadlifts
OH presses
Shrugs
Face Pulls
Any rowing exercise

these all hit the traps well.

If your doing the top two heavy then your traps should be coming along well, the bottom 3 are additional exercises to supplement their development while training other muscle groups

Bulking for Mr Titan 2009 - My Journal

I used to do zero direct trap work and my traps were pitiful.

I added shrugs once a week along with deadlifts - still nothing.

I added an additional trap exercise (face pulls or shrug variation) - still weak.

I've played around with low reps, high reps, low volume, high volume - ditto above.

I'm now training traps directly every session (3x per week), a mixture of barbell and dumbbell shrugs, heavy weights, low weights, drop sets, low rep sets. I'm going to have traps if it kills me!!!!!


My calves grow without any direct calf work - my traps are just stubborn buggers.

Traps aren't growing they way I'd like. Currently doing shrugs which I rotate between bb and db, plus I do upright rows. Is there a movement I can add to change the routine?

learn the oly lifts
the kelso shrug hits Traps I/II hard

L_M

no need for drop sets and the sort

twice a week. prior to any upper/middle back work

power shrug: 5x 5. go real heavy. explode on the concentric. hold at the top if you can. controlled negative.

followed by a more strict shrug: 3 x 12. nice even tempo with a hard squeeze at the top and full ROM

the hold/ full range of motion on both is key

no bouncing the bar

 

ORIGINAL: iaink

Are your traps disproportionally smaller than the rest of your back? Are you relativly new to training? Have you been gaining weight recently?

No, they match the rest of my back. And maybe that's why I think they're not growing as much as I'd like, since the rest of my back and shoulders are growing as well.
Been training for many years.

ORIGINAL: Lord Monkcheese

I used to do zero direct trap work and my traps were pitiful.

I added shrugs once a week along with deadlifts - still nothing.

I added an additional trap exercise (face pulls or shrug variation) - still weak.

I've played around with low reps, high reps, low volume, high volume - ditto above.

I'm now training traps directly every session (3x per week), a mixture of barbell and dumbbell shrugs, heavy weights, low weights, drop sets, low rep sets. I'm going to have traps if it kills me!!!!!


My calves grow without any direct calf work - my traps are just stubborn buggers.

maybe your expecting to much? Sometimes its as simple as adding mass all over your back and before you know it you have a nice pair of traps. Your not gonna get a massive upper back without some serious lower back work aswell

My upper and lower back seem ok, it's just the traps I feel are lacking.

This is a picture from a while ago:

Rack pulls worked wonders for me, but im not that tall and I have fairly good leverages. I think supersetting works wonders for the muscles of the back in general, for instance barbell shrug ss bent over row ss overhead shrug.

42.5kg to go.

ORIGINAL: Dave284

Rack pulls worked wonders for me, but im not that tall and I have fairly good leverages. I think supersetting works wonders for the muscles of the back in general, for instance barbell shrug ss bent over row ss overhead shrug.

You find these hit the traps well?

I see what you mean. It looks like the defining trap line as been blown up

hey mate i had same problem, ok every 1 is different but i went with DB, front BB and behind the back BB shrugs heavy but keeping good form (holding the contraction for a second or two before lowering) sets to failure, and made sure the traps failed before my grip when they started to burn they started to grow, im still working on them ......

Traps - made up of Upper middle and lower all need to be worked

Front BB shrugs- Causes shoulders to round forward slightly using more of the UPPER trap as well as your serratus anterior. Builds bigger higher traps.

Behind the back BB shrugs - Causes you to lift your shoulders up and back hitting upper traps and middle traps a bit. Builds thicker traps.

Trying the different techniques may shock them into new growth for you hope this helps its working for me

Add in a few sets of powercleans and or clean pulls.

Trap killers.

My
Applied Nutriceuticals RPM Log

No, they match the rest of my back. And maybe that's why I think they're not growing as much as I'd like, since the rest of my back and shoulders are growing as well.
Been training for many years

Dosn't sound like you have much of a problem. Add in a suggestion or two from the above advice and see how it goes by end of year.

"Play Stonehenge!"

ORIGINAL: T0NY

Add in a few sets of powercleans and or clean pulls.

Trap killers.

Good call. Many olympic lifters I've seen have massive traps

"I would never die for my beliefs because I might be wrong" - Bertrand Russell

My training log

ORIGINAL: Owain

Behind the back BB shrugs - Causes you to lift your shoulders up and back hitting upper traps and middle traps a bit. Builds thicker traps.

I tried these today, ****ing excellent exercise. I don't wanna hit the upper traps at all and this worked the middle traps perfectly