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Build traps?

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  1. MANdrew's Avatar
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    Build traps?


    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.

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    You kinda answered your own question: you're only 135lbs.
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    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.
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    Quote Originally Posted by MANdrew View Post
    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.
    At 135 and your avi picture im guessing you're short. Under 5'6.

    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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    Quote Originally Posted by pyrobatt View Post

    At 135 and your avi picture im guessing you're short. Under 5'6.

    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.
    Super setting with rows and shrugs definitely killed.... More of a pump in my upper back than I've ever felt.
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    Quote Originally Posted by Rodja View Post
    You kinda answered your own question: you're only 135lbs.
    so you're saying small guys can't look big?
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    Quote Originally Posted by Wrivest View Post
    so you're saying small guys can't look big?
    Outside of rare exceptions (e.g. stage-ready competitors), no.
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    Quote Originally Posted by Rodja View Post
    Outside of rare exceptions (e.g. stage-ready competitors), no.
    wow...ok forget it, I got nothin
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    Quote Originally Posted by Wrivest View Post
    so you're saying small guys can't look big?
    sure they can

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    all sub 150 and look jacked!
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    Quote Originally Posted by Wrivest View Post
    wow...ok forget it, I got nothin
    Show me a dude that's 135# that actually has a good amount of size. OP wants to gain size in his traps and the answer is simple: get bigger.
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    Quote Originally Posted by Rodja View Post

    Show me a dude that's 135# that actually has a good amount of size. OP wants to gain size in his traps and the answer is simple: get bigger.
    Size will come. The shrug advice was given thinking that his diet is on point.
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    Roidzzzzzz




    Lol.


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    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.
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    Upright rows with a wider than normal grip and keep your elbows higher than your hands.
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    Quote Originally Posted by snyderd1972 View Post
    Upright rows with a wider than normal grip and keep your elbows higher than your hands.
    Aaaand destroy your shoulders in the process. Please do not ever do this exercise. Far superior and safer choices are snatch grip... well anything, farmers or frame carries, and cleans (preferably hang cleans).
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig View Post

    Aaaand destroy your shoulders in the process. Please do not ever do this exercise. Far superior and safer choices are snatch grip... well anything, farmers or frame carries, and cleans (preferably hang cleans).
    Agreed. Had a lot of shoulder issues in my noob lifting days doing P90x, after educating myself and removing the upright rows my shoulders haven't been an issue
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    Quote Originally Posted by Driven2lift View Post
    Agreed. Had a lot of shoulder issues in my noob lifting days doing P90x, after educating myself and removing the upright rows my shoulders haven't been an issue
    If you do them with cables or a smith machine they a lot more forgiving on the rotator cuff. But Rows in general are great shoulder building lifts
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    Quote Originally Posted by McCrew530 View Post
    If you do them with cables or a smith machine they a lot more forgiving on the rotator cuff. But Rows in general are great shoulder building lifts
    Why bother with them when the injury potential is so high? The most effective lift I've ever done for the upper back is the snatch-grip deadlift. The leverage is awful and hits the traps so much more effectively than traditional deads.
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    Quote Originally Posted by Rodja View Post
    Why bother with them when the injury potential is so high? The most effective lift I've ever done for the upper back is the snatch-grip deadlift. The leverage is awful and hits the traps so much more effectively than traditional deads.
    Idk stubbornness I guess lol. I am a stickler for form and making sure that I am not just tossing weight around. If done properly upright rows can be a great way to skin the shoulder cat. I am not a fan of the ultra wide grip rows though they do def. put your shoulders in an un-natural range of motion.
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    Hanging high pulls.
    Remember why you started.
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    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.
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    Quote Originally Posted by McCrew530 View Post
    Idk stubbornness I guess lol. I am a stickler for form and making sure that I am not just tossing weight around. If done properly upright rows can be a great way to skin the shoulder cat. I am not a fan of the ultra wide grip rows though they do def. put your shoulders in an un-natural range of motion.
    Upright rows just plain suck. The risk/reward isn't there for me to even consider the movement.

    Face pulls have done wonders for my traps.

    Snatch grip deadlifts will destroy your traps as well

    And fcking eat for christs sake...
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    Quote Originally Posted by napalm View Post
    Upright rows just plain suck. The risk/reward isn't there for me to even consider the movement.

    Face pulls have done wonders for my traps.

    Snatch grip deadlifts will destroy your traps as well

    And fcking eat for christs sake...
    I will second the Face pulls for sure!
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    Overhead dumbbell flys.......give em a shot but don't rip your shoulders apart.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    Overhead dumbbell flys.......give em a shot but don't rip your shoulders apart.
    Ouch! Haha that seems like that would hurt. Start off with like sticks in your hands and move up in weight...
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    Quote Originally Posted by MANdrew View Post

    Ouch! Haha that seems like that would hurt. Start off with like sticks in your hands and move up in weight...
    I use 25's. Any heavier and its awkward.

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    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.
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    Quote Originally Posted by napalm View Post

    Upright rows just plain suck. The risk/reward isn't there for me to even consider the movement.

    Face pulls have done wonders for my traps.

    Snatch grip deadlifts will destroy your traps as well

    And fcking eat for christs sake...

    Hands 12-16 inches apart elbows way up. I'm 41 been lifting since I was 15( not solid but pretty damn close). I regularly work up to 225 and do these about every other workout and have never felt pain in my shoulders or any kind of torque on my shoulders for that matter.
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    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!
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    Reeves variation deadlifts.

    http://youtu.be/2mkiCRE6AYY
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    Quote Originally Posted by Montego1 View Post

    I use 25's. Any heavier and its awkward.
    I tried them today! I did it with 20's and I'm pretty sure turning my head tomorrow is going to hurt haha.
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    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.
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    deads and a light sprinkling of rows, chin/pull-ups and shrugs.

    So how tall are you?
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    Quote Originally Posted by CountryLiftin View Post
    deads and a light sprinkling of rows, chin/pull-ups and shrugs.

    So how tall are you?
    I'm barely 5'3", but slowly shrinking haha. I was 5'3 and a quarter about a year ago, but I'm going down somehow.
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    Good deadlift leverage at least lol.
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    Quote Originally Posted by MANdrew View Post
    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.
    Wait, what branch of the military is only affording you 30min a day to workout?
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    Quote Originally Posted by McCrew530 View Post
    Idk stubbornness I guess lol. I am a stickler for form and making sure that I am not just tossing weight around. If done properly upright rows can be a great way to skin the shoulder cat. I am not a fan of the ultra wide grip rows though they do def. put your shoulders in an un-natural range of motion.
    Its not the rotator cuff that becomes the issue, it is that the position of the shoulders at the height of the movement causes a narrowing of the subacromial space
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    Quote Originally Posted by iparatroop View Post
    Wait, what branch of the military is only affording you 30min a day to workout?
    i second this question, actually...I call bs. Sorry man, not trying to sound like a dick, but if all you get is 30 mins, either your time management sucks, or your direct supervisor is a douche!!
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    Quote Originally Posted by Rodja View Post
    Why bother with them when the injury potential is so high? The most effective lift I've ever done for the upper back is the snatch-grip deadlift. The leverage is awful and hits the traps so much more effectively than traditional deads.
    This

    Or try snatch pulls OP.
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    Quote Originally Posted by Wrivest View Post
    i second this question, actually...I call bs. Sorry man, not trying to sound like a dick, but if all you get is 30 mins, either your time management sucks, or your direct supervisor is a douche!!
    Marine corps. I'm in student status at the moment, we don't get much free time. I've had bad luck, I was in the infantry for about a year then tried for Recon, and I perforated my left eardrum and got dropped from the program and didn't qualify for the infantry anymore, so now I'm stuck in beautiful North Carolina with a bunch of boots who **** our liberty all the time, so I only get to work out either on lunch break or right after the work day because we have accountability issues here. It's retarded.
  

  
 

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