Bigger Traps?

[Guns24]

What is your secret to getting huge traps? I already do several workouts for traps but i was curious as to what you guys do to get them massive? Please post the workout, sets, and reps

[ab1992]

all sorts of shrugs, and ive noticed deadlifts help

[DougBarger]

Heavy shrugs (225lbs and greater x's 20 or more reps for sets.)
Pick up a pair of 100lb. db's and do about 30 shrugs a set.

...and heavy deadlifts. (at least 3+ plates for sets).

These are only suggestions based on what worked for me when I noticed some fast traps development.

(I backed off a bit once they began to overpower other body parts and they stay developed with the indirect
work from deads.)

[phozosado]

Deadlifts and BENT OVER ROWS. The BOR from the Yates form is excellent for these. Bent over rows, man. SO overlooked.

[XADO]

1 plate behind back shrug, 2 plate shrug, 3 plate shrugs, 4 plate shrug.

Reverse shrugs on the dip machine..... (seems to be the negative from the shrug)

Deadlifts help too....

OHP help too....

[19dan89]

Wide grip upright rows give me a huge pump in the traps, whether this translates directly to hypertrophy i dont know.

Although my deadlifts have shot up recently so that may also be a reason why my traps have gown.

[jxm26]

lateral raises with ur traps flared

[JsfBN]

Personally wide grip pull downs for width, then close grip pull downs give a great pump and adds alot of thickness, normally finish of back sessions with bent over rows

[DJAuto]

Rack pull work amazing for trap size.

[ky2a]

BB wide grip shrugs.. and 20KG plate shrugs till failure... make sure u really squeeze at the top...

[kanis999]

Wow, everyone has a different answer. I'd say dumbbell shrugs, dumbbell incline shrugs, and deadlifts are some the best, but I can't say from experience per say. My traps blow right now, but with emphasis on deadlifts and incline shrugs, I hope to bring them up to par with my shoulders and lats.

[jd2967]

barbell shrugs

10 to 12 sets of 1 to 3 reps twice a week

weight > form

[bonacris]

barbell shrugs

10 to 12 sets of 1 to 3 reps twice a week

weight > form

i`m gonna listen to the guy with the huge traps

[Leg0pc]

Your traps and Rhoms are sick. Congrats

barbell shrugs

10 to 12 sets of 1 to 3 reps twice a week

weight > form

[Juggernaut33]

I've had a lot of growth in my traps from deads and shrugs.

[mivi320]

Deadlift, Rack Pull, Shrug.

[Tyciol]

lateral raises with ur traps flared

Bit confused on how this works, like the upper trap contracts but doesn't lift the scaps because something else (maybe lower traps, pec minor?) is holding them down?

I've been wondering, people worry starting lateral raises with a shrug could help cheat, but what if we shrugged the shoulders up and paused and held them there isometrically for the entire set of lateral raises? Would that prevent cheating? Feels weird but was curious what people thought.

When it comes to stuff like impingement, doesn't having the scaps up create more room than having them down? I'm not sure.

[muscleman353]

^all these +overhead presses and squats....i mean if u squat 450+lbs for reps...u must have a nice shelf there for the bar to stand right?

[LlamaWithARifle]

Deadlifts, rack pulls, reverse flyes, military press and of course shrugs.