- 10-12-2013, 12:33 PM
Hey all you out there. Anyone have any tips on how to build my traps better? And before you ask, I do a lot of barbell rowing and deadlifting. My deadlift is 455, I weigh 135. But for some reason it seems as if I've been blessed with the world's smallest traps, and it's almost embarrassing. Any tips?
Also, I don't have all the time in the world. I'm in the military, so most of my time is filled and I Only get about 30 minutes in the gym every day.
Thanks for all the help, guys.
- 10-12-2013, 12:58 PM
- 10-12-2013, 01:28 PM
135lb, pack on some weight. It's gonna be tough to really grow at that weight, but for the sake o conversation... Keep deadlifting. But work sets!! Not just 1 rep max but 8-12 rep ranges. Shrugs are always a staple of trap development (dumb bell and barbell shrugs, hand positioning can change the angle of the movement). And I like face pulls with a tricep rope.
10-12-2013, 02:25 PM
That being said....rows and deads are fine for beginers but if you want your traps to grow you have to add some isolation so pick up some heavy dumbells and shrug. Do NOT shrug in a circle or some ridiculous crap like that. Go straight up and down. Explode up,bring your shoulders as close to your ears as possible then put emphasis on the stretch down. Drop your shoulders as far as you can. Pause. Go back up.
Super set with rows if time is an issue.
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10-12-2013, 03:17 PM
10-12-2013, 05:00 PM
10-12-2013, 05:08 PM
10-12-2013, 05:50 PM
10-12-2013, 06:04 PM
10-12-2013, 06:05 PM
10-12-2013, 06:51 PM
10-13-2013, 12:15 AM
How do we get muscle to look bigger? Grow those muscles. How do muscles grow? Lift eat and sleep/recover more.
10-13-2013, 09:10 PM
Thanks a lot for all the help guys, I'm pretty much just going to slay my poor little traps with deadlifts/rows/shrugs like I have been and I'll be focusing more on the contraction at the top of the movement. Thanks again for the help.
10-13-2013, 10:07 PM
10-14-2013, 04:22 PM
10-14-2013, 04:30 PM
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10-14-2013, 04:39 PM
10-14-2013, 04:45 PM
10-14-2013, 04:53 PM
Hit me up with any questions any time.
10-14-2013, 05:11 PM
10-15-2013, 11:16 AM
Well, on the 135, you would need to be pretty damn low BF% in order to look big at 135lb.
Urijah Faber - which IMHO is one of the best "physiques" in MMA - competes at 135lb with 5'6'' height. Yes, he most likely walks at 150ish, but then someone who is 5'5'' or below could perhaps look jacket being at about that weight.
But to a normal person, at their 15% of BF, 135 will be too damn small to have anything apparent. So, in short, put on weight and focus on deadlifts, compoounds, the rows and shrugs that were mentioned. One thing I enjoy and I think works pretty well is to do a deadlift, and on the apex of the movement shrug with that weight and then refresh. Has done wonders for me.
Androhard + Andromass Log
10-15-2013, 12:49 PM
10-15-2013, 01:06 PM
10-15-2013, 01:29 PM
Overhead dumbbell flys.......give em a shot but don't rip your shoulders apart.
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10-15-2013, 02:13 PM
10-15-2013, 02:53 PM
10-15-2013, 03:00 PM
Deadlifts and food by the boat load has worked wonders for my traps...and every other muscle group personally. Did shrugs at one point but all I got out of them was a jacked up back and neck. If your doing deads now, stick to em...they will pay off.
10-15-2013, 03:34 PM
10-15-2013, 04:02 PM
I second face pulls also. You can also do a variation of them by lying face down on an incline bench with dumbbells. Absolutly fry my mid back!
10-15-2013, 04:07 PM
10-15-2013, 06:20 PM
10-16-2013, 03:43 PM
Farmer's walk every other day added the most mass to my traps, one of the most underrated exercises IMO. Great deadlift numbers....but you need to bulk to get more mass.
10-16-2013, 03:50 PM
deads and a light sprinkling of rows, chin/pull-ups and shrugs.
So how tall are you?
10-16-2013, 04:57 PM
10-16-2013, 05:10 PM
Good deadlift leverage at least lol.
10-16-2013, 06:38 PM
10-16-2013, 07:14 PM
10-16-2013, 07:20 PM
10-16-2013, 07:36 PM
10-16-2013, 07:47 PM
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