well just some tips..
i think the traps need to be trained in different ways just like every other muscle
for instance there are so many variations to work out biceps but we normally get stuck doing the same thing over and over for our traps
..
try throwing in squeezes and holds with lighter weight and hold each rep for 3 sec
or do your heavy shrugs for 12 reps and then grab lighter d-bells and hold at the top of the shrug for 30 sec
go heavier and do power shrugs (i might get flammed for this) but use your legs JUST ENOUGH to get you through the sticking point..essentially use them as a self spot
do down the rack d-bell shrugs starting with something you can only get out 10 with and then drop 10lbs and keep goin until you cant raise your traps (do not do this every time and be careful what other trap exercises you do so you do not overtrain)
I do the "power shrug" as well when I start to fatigue. I give a tiny press with my legs, but I make sure to hold and squeeze for at least a 1 count, preferrably a 2 count, before I lower the weight. When I can't squeeze and hold, even if I am doing sets of 5-6, I generally end the set. I use that as a good guage on when to end the set, and if I didn't get my goal number of reps, then I drop some weight.
For traps, a good combination of low reps and high reps work well with me. To the OP, I think you could go heavier and do sets of 6 for a few weeks. I usually like to do the same exercises for 4 weeks, so I can see how much weight I can progress to using the same rep scheme. Add 5-10 pounds each set. Then each week, up the starting weight 5-10 pounds over previous week, and follow same progression for that workout. If you do BB and DB shrugs in same workout, alternate which one you start with each week. I usualy like to do last set to 10-12 reps for a little extra burn.
No matter what, make sure you can squeeze them up and hold for at least a second. If not, you are using more than just traps, and they won't get full benefit.
