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  1. #1
    Registered User RobRocks's Avatar
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    How do you get big traps?

    How do you get big traps,I have them but they don't stick out?I want ones that stick out.I do shrugs with 40 kg dumbells,but our gym does not have any bigger dumbells.doing shrugs on the barbell at our gym is not safe as we don't have a stand for the barbell.
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  2. #2
    The Mini Shadow Bando's Avatar
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    Originally Posted by RobRocks View Post
    How do you get big traps?
    You deadlift. Heavy.
    Don't put that on me Ricky Bobby, don't you ever put that on me.
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  3. #3
    Registered User GuyJin's Avatar
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    What Mr. 'Doth Thou Hoist' said. Deadlift heavy. If you can't do that, do shrugs by deadlifting what you can and shrugging away, or do upright rows, either with d'bells or a barbell. If you want big traps, work them by using these exercises.
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  4. #4
    Registered User m314's Avatar
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    Originally Posted by Bando View Post
    You deadlift. Heavy.
    I opened the thread to post that. Deadlifts did more for my traps than any other lift.

    Barbell shrugs are easy without a stand, OP. Deadlift the bar from the ground, do a set of shrugs, and put it back down.
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  5. #5
    [[[--------]]] Getsum's Avatar
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    Originally Posted by Bando View Post
    You deadlift. Heavy.
    ^^^this
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  6. #6
    Priapus' Incarnation Brosynthesis's Avatar
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    Going to be 100% with you.
    Fapping.
    I am serious.
    I don't work out traps, but I do fap a lot, so my conclusion is that fapping made them grow.

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  7. #7
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by Bando View Post
    You deadlift. Heavy.

    ^^^^^5rd!

    I dont do much of any shrugs. I do deadlift. Nothing hits traps as deep as deads for me.
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  8. #8
    Registered User dunemonkey's Avatar
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    Originally Posted by Bando View Post
    You deadlift. Heavy.
    79rd!

    Speaking of genetics, I have crap traps by design. Shelf shoulders, with decent delts by comparison. I immediately saw improvement once I started doing heavy deads. If you want to throw in shrugs or a trap specific fly, fine. But seems like deads made progress for me where shrugs didn't.
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  9. #9
    Platinum Account ruckin's Avatar
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    Originally Posted by Bando View Post
    You deadlift. Heavy.
    ^^^ this

    *never done a set of shrugs in my life crew*
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  10. #10
    Registered User OutdoorsinCO's Avatar
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    So I do deads but have thrown in shrugs here and there. Throw the shrugs out completely and focus more on deads?
    Dave
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  11. #11
    Registered User pastorgbc's Avatar
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    I love doing shrugs. I have a lot of success with power shrugs. I do them on shoulder day.

    Ray
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  12. #12
    I grunt pharmamarketer's Avatar
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    I will say it a 7th time. Deadlift. My traps have grown from those alone
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  13. #13
    Hungry Smelly bull's Avatar
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    1. Deads
    2. Rows
    3. Face pulls

    And everything is done heavy.
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  14. #14
    Registered User Jrob69's Avatar
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    Will hex bar work as well?
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  15. #15
    Registered User transformerchad's Avatar
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    thats a big misconception , people try pic up the heaviest weights when it comes to shrugs and literally it works jacksh*t . drop the weight and get full contraction . they the KING of trap exercise
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  16. #16
    Registered User RobRocks's Avatar
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    I do dead lifts but not heavy,I'm new to doing dead lifts
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  17. #17
    I'm a Swifty Now mtpockets's Avatar
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    Aside from deads,

    Farmers and shrugs

    I do a combo.....

    get a comfortable weight

    Farmer walk it, when you stop, rep out the shrugs

    without putting the weight down do this 3 times.
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  18. #18
    Hungry Smelly bull's Avatar
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    Originally Posted by mtpockets View Post
    Aside from deads,

    Farmers and shrugs

    I do a combo.....

    get a comfortable weight

    Farmer walk it, when you stop, rep out the shrugs

    without putting the weight down do this 3 times.
    Good point, farmer walk would be good as well.

    Not direct to you MT Pockets, but I just don't see the value in shrugs when deads, and rows are more than enough, if done with enough weight.
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  19. #19
    This is my troll acct. mal1ce's Avatar
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    Originally Posted by OutdoorsinCO View Post
    So I do deads but have thrown in shrugs here and there. Throw the shrugs out completely and focus more on deads?
    I wouldn't say you need to throw shrugs out, but treat it as a finishing exercise. When I do shrugs I hold the squeeze for 3 ~4 seconds on each rep.


    To the OP, if you're not comfortable doing heavy deads from the floor yet, you could always start with rack pulls.
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  20. #20
    Cold day in hell frozensparky's Avatar
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    I do shrugs but have found deadlifts the best as well. I also do reverse pec dec with the seat dropped low so the movement is similar to a face pull. Really happy with my trap development
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  21. #21
    Hungry Smelly bull's Avatar
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    Originally Posted by frozensparky View Post
    I do shrugs but have found deadlifts the best as well. I also do reverse pec dec with the seat dropped low so the movement is similar to a face pull. Really happy with my trap development
    Nice pic Sparky! Face pulls and the reverse pec deck like you mentioned are such under estimated exercises by bb and powerlifters...it build traps but also protects the shoulders when benching....
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  22. #22
    Southerner in exile racedoc's Avatar
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    Got a question about deadlifts for traps - are folks doing a shrug at the top of the movement to hit traps specifically, or is it intrinsically building the traps just by doing heavy deadlifts with standard form? I'm asking cause I also have noticed trap development over the past year when I started doing standard heavy(for me) deadlifts. Thanks in advance.
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    This is my troll acct. mal1ce's Avatar
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    I suppose if you wanted to you could shrug at the top of the dead, but I wouldn't say it's necessary by any means. Heavy deads are going to activate the traps whether you shrug or not.
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    Registered User BAVE's Avatar
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    I've always treated traps like any other body part. I usually add BB shrugs, low pulley shrugs, or DB shrugs to the end of a back session.
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  25. #25
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    Sure, you can build on them a little but honestly when it comes to traps, calves and abs, if you aren't born with them they'll never look how you'd like.
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  26. #26
    Powerlifting in disguise induced_drag's Avatar
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    One thing about trap development from shrugs. It helps greatly to use a double overhand grip. Keeping them overhand, keeps lat and trap activation very high. Using an alternate grip, brings a lot of bicep in.

    If you are a powerlifter, a mixed grip is a must. If you want the benefits of deads to develop your back and not grip strength, use straps and double overhand. It is safer and you will get more out of it.


    SOme good info on this if anyone is interested in reading it.
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    Registered User wulf88's Avatar
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    As everyone has said heavy deads, another exercise that works my traps pretty well is standing side laterals. I start with the dumbells in front of my waist and then go to my ears as the stop point.
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    Originally Posted by Smelly bull View Post
    Good point, farmer walk would be good as well.
    I agree with you, but watch out, the self appointed strongman police, FLEX, will neg you for mentioning stuff like that. Apparently it doesn't matter if there's a bodybuilding benefit or not, guess its blasphemy here or something.
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  29. #29
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    Originally Posted by Smelly bull View Post
    Nice pic Sparky! Face pulls and the reverse pec deck like you mentioned are such under estimated exercises by bb and powerlifters...it build traps but also protects the shoulders when benching....
    Do you see face pulls as a building movement, or more of an overall conditioning move of the traps, rhomboids, rear shoulder? I don't know that I have explained that question very well, but can't think of a better way to put it. I guess I am just trying to figure out the intensity level you shoot for with face pulls?
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    Originally Posted by racedoc View Post
    Got a question about deadlifts for traps - are folks doing a shrug at the top of the movement to hit traps specifically, or is it intrinsically building the traps just by doing heavy deadlifts with standard form? I'm asking cause I also have noticed trap development over the past year when I started doing standard heavy(for me) deadlifts. Thanks in advance.
    ---

    This is a good question. I'd answer only from my own personal experience. Doing a shrug at the top of a deadlift WILL work with lighter weights (it's all relative), but once you get into the five-rep range or lower, the pre-exhaustion effect will be in place. That makes your traps more vulnerable, IMHO, to a tear, and this happened once with me a few years back. Tore both trap muscles (actually, strained them really badly) and suffered from spasms and headaches for about three months. Therefore, I'd recommend that if you do the combo, do the deadlifts i.e. the set itself first, and finish off by doing shrugs and do them with lighter weights you can shrug with for about ten to twelve reps. Once the deadlift gets into the five or lower range, deadlift and only that. JMO...
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