Getting "trap"ped

[BLaaR]

Seen some great photo's posted here showcasing bi / tri's , but to be honest, there is nothing more intimidating than a pair of huge well developed traps. (Of coarse in proportion with the rest of the body.)

It is also one of the areas that I am having problems developing. Initially I did a lot of barbell / cable and dumbell shrugs but never really got any big gains from doing them. Either the weight was too light or my form was off. Regardless ever since I started doing more deads, my traps seem to develop more, still nothing close to what I want comparing it to my shoulders. I have relatively wide shoulders from all my swimming I did back in the days.

Kindly post some pics of your traps for motivation, and what you think contributed the most in developing them.

Thank you

[BloodySalad]

No photos yet but I'll tell you what made a difference to mine and that was buying a set of straps.
That way I was able to barbell shrug a helluva lot heavier and I feel it's getting results just in the 3 weeks that I've had them.

[dazlittle]

I agree, along with a set of wheels, traps makes it obvious a person works out to the casual observer, I got called out for not having traps some time back so I've been trying to target them and I find smith machine reverse shrugs (head down looking at the floor to take the neck out of the exercise) seems to hit them well.

Nothing spectacular yet but here's where I am at the moment

[fittofattofit]

A few months ago



I never do shrugs but I do a lot of cable rowing and pull-downs and I concentrate on stabilising the scapula during pulls

[tsoden]

A few months ago

I never do shrugs but I do a lot of cable rowing and pull-downs and I concentrate on stabilising the scapula during pulls

Traps and back look amazing!

[tsoden]

I agree, along with a set of wheels, traps makes it obvious a person works out to the casual observer, I got called out for not having traps some time back so I've been trying to target them and I find smith machine reverse shrugs (head down looking at the floor to take the neck out of the exercise) seems to hit them well.

Nothing spectacular yet but here's where I am at the moment

Looking great as usual DAZ!

[BLaaR]

While I was posting this, I searched around and came across this article (posted below), not something I will try in the near future. Power Shrugs ....... seems like a way to "cheat" in the sense you lift heavier with the motion mentioned. Just curious what this will do to the shoulder joints ?

hxxp://doubleyourgains.com/become-a-beast-101-the-power-shrug-for-bigger-traps

Thanks for the replies thus far.

@ dazlittle , looking good, keep it up. I will try the shrugs you mentioned. Thanks

@ fittofattofit , now that is what I am talking about.

[hammerfelt]

This was taken 23 months after I started lifting.

Almost of all that was StrongLifts.

[yakabebe]

Two different shots at different times with different poses and different lighting

[MoldyGopher]

I agree with the others about 'straps for traps'. I do heavy shrugs and hold it for 5 seconds at the top of each rep. Grow baby, grow!

[2nd_chance]

One of my favorite avi's but it's about 8-9 months old I think...

[llahhsoj]

I made this Avi for a new account when I thought I was possibly Permabanned. This shows my traps well IMO. Anyways, I just like this picture.

[DubfromGA]

Pic taken earlier in the month. Resuming after 3 month training delay. Looking forward to doing the work for making progress.

[EB68]

Nowhere near where I want them to be, but growing steadily. I like heavy deads and moderate shrugs with a 2 second hold at the top.

[ntrllftr]

I love shruggs!!!

[nice1guv]

No pics, but heavy shrugs and upright rows work traps well.

[BLaaR]

Wow, some great traps and tips. I will surely change some of my trap workout. I think I am missing out by not holding the contraction at the top for 3 of so seconds. I just shrugged up and down with a 212 tempo.

Thanks again for the tips.

Anyway, here is my traps WIP


EDIT : Sorry, my post count is still below 50, but I have uploaded a pic here.

[fittofattofit]

Wow, some great traps and tips. I will surely change some of my trap workout. I think I am missing out by not holding the contraction at the top for 3 of so seconds. I just shrugged up and down with a 212 tempo.

Thanks again for the tips.

Anyway, here is my traps WIP


EDIT : Sorry, my post count is still below 50, but I have uploaded a pic here.

Posted for you:

[BLaaR]

Posted for you:

@ fittofattofit
Thank you.

@ MoldyGopher
I took a look at your profile, truly inspirational stuff looking at your post and current photo's. The thing that amazes me most is the time you did it in.
Once again impressive and inspirational transformation.

NOTE : I just noticed my son playing in the bath when I took the photo. HeHe. Will re-take the photo and upload again.

[Kraken]

Can't deadlift anymore, so I have to hit them more directly these days. Personally, I like seeing traps through a shirt. Think it looks sick when they come through a shirt. The only thing I don't like about my traps are, the top part aren't as developed, but the bottom are WAY developed in comparison.

[fittofattofit]

Can't deadlift anymore, so I have to hit them more directly these days. Personally, I like seeing traps through a shirt. Think it looks sick when they come through a shirt. The only thing I don't like about my traps are, the top part aren't as developed, but the bottom are WAY developed in comparison.

Great pic! Big traps showing through that T!

[llahhsoj]

I love shruggs!!!

You got some impressive Traps! Are you bigger than 150 now?

[induced_drag]

not the most current, but one that shows the traps decent

[Kraken]

not the most current, but one that shows the traps decent

Cheebus, you look thick as hell in that pic.

[llahhsoj]

not the most current, but one that shows the traps decent

You got some nice Traps on ya. I haven't seen any pictures of you at that angle previously.

[flyineagle96]

Do power cleans also......

[Corbi]

No shots from behind but my avi shows mine and I think they are coming along nicely. Mainly shrugs and reverse shrugs with the barbell behind me. I don't use straps and I do 3 sets of 12 while going up in weight. Typically start at 225 then 275 followed by 315 next 365 and finish with 405. I also hold them at the top for at least 2 seconds per rep. The 405's I don't always manage to hold for the full 2 seconds.

[ntrllftr]

You got some impressive Traps! Are you bigger than 150 now?

Thanks!!! I'm 158 this morning. Planning on cutting some weight in the near future to see if any size has increased.

[davo26]

some good pics there. im a relative newbie with a long neck, so traps are one thing id like to improve most. what would you say are the best exercises for them? i have weights, bench and dip bar, no machines or cables. i do shrugs, but havent been stopiing at the top for a few seconds, ill build that in. but do i go heavy and not as far up, or lighter and higher shrug? what ive been doing is looking in a mirror, shrugging with no weight, then trying to get to same height with weight. if i up the weight, theres not as much ROM. how would you guys advise doing them, and is upright row the other best exercise i could do? i do a close grip upright row, but strruggle with my wrists on a wider grip.

thanks

[thebigguy1]

Good post...

I also like the traps as I think they cap off the physique..... I've seen competitors in contest that have looked great, but the lack of the trap/neck development made it look like their heads were placed on a stick.

Heavy HEAVY shrugs helped my traps to grow......to the point where I had to hit them less intensely and concentrate on the shoulder caps to give them balance.

III----III