Add height too to my traps

**Gary CashVille** · 03-09-2006, 12:34 PM

Hey Guys New to the site,
I been reading around learning alot I have a questions on Traps, Im looking to add some Height to my Traps what exercises can i do?

**W8isGR8** · 03-09-2006, 12:43 PM

Close grip BB shrugs are the single best trap height builder. The close grip inhibits scapular retraction, so the upper traps take the brunt of the weight.

**papi93** · 03-09-2006, 12:46 PM

Having squats and deadlifts, in your program design, will help, as well. The upper traps are recruited as stabilizers in these exercises. You usually handle heavy loads on these exercises.

**tarun_s** · 03-09-2006, 01:01 PM

how many sets/reps would people recommend for traps? like they play a major part in your vertical, but at the same time are slow twitch for supporting your neck right? so how many reps/sets do u do, and is that for bb'ing or power/strength?

**papi93** · 03-09-2006, 01:09 PM

Here's a link that gives you the sets and reps for building strength and muscle:

http://www.t-nation.com/readTopic.do?id=459321

It's a modified Westside Barbell program by Strength Coach Joe Defranco. I followed a modified version of Joe's, where I add an additional repetition day for the hypertrophying of my legs (note weak point).

**Juggernaut33** · 03-09-2006, 01:14 PM

Deadlifts will add thickness to your traps. I like dumbell shrugs too with a peak contraction at the top.

**tarun_s** · 03-09-2006, 01:16 PM

no no...i've read that and know the sets/reps range. i'm talking specifically traps here. i wanna get it really strong and powerful, but not if its gonna give me neck problems for the rest of my life. planning to incorporate shrugs into my 5x5 program...again, for strength, not hypertrophy.

**Gary CashVille** · 03-09-2006, 01:17 PM

Close grip BB shrugs...got it Thanks

**papi93** · 03-09-2006, 01:21 PM

Originally Posted by tarun_s

no no...i've read that and know the sets/reps range. i'm talking specifically traps here. i wanna get it really strong and powerful, but not if its gonna give me neck problems for the rest of my life. planning to incorporate shrugs into my 5x5 program...again, for strength, not hypertrophy.

I've had the most success with the style W8isGR8 recommended.

**Frank_The_Tank** · 03-09-2006, 01:30 PM

Don't neglect the deadlift!! I personally am not a big fan of isolation movements i.e. shrugs. The deadlift works just about every muscle in your body.

**DiamondDelts** · 03-09-2006, 03:52 PM

Close grip shrugs
Close grip deads

**Gary CashVille** · 03-10-2006, 08:29 AM

Real quick when you say Close grip BB shrug about how far should my hands be apart on the bar?

**ultraMagnetical** · 03-10-2006, 08:37 AM

4-6 inches

**cervasa1977** · 03-10-2006, 09:08 AM

shrugs are great. Deadlifts work the traps great also I know after a heavy day of deadlifts my traps are sore as hell the next day.

**Gary CashVille** · 03-10-2006, 09:51 AM

After everywork out the next day should I Feel the "burn" and if not am i working out wrong?

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