hey guys, i need some help with my trap devolpment everything else on my upper body is big except my traps, they need to get bigger, what workouts or lifts help with getting bigger traps
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Without a doubt heavy shrugs get it done. I like to alternate between DB Shrugs w/ straps and Smith Machine/Rack BB Shrugs w/ straps. I always went very heavy and my traps grew like weeds.
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im familiar with all the others but rack shrugs what are those?
oh alright gotcha, really the only trap excercise i did was snatch grip shrugs, but i needed more to add to my routine, thanks for all the great info guys appreciate it
I had great results with attatching a rope to a low row, then pulling it toward my face.
The Historic PES Legend
This has always been my subject because I have huge traps. I have had guys competeing getting pro cards ask me how the hell i get my traps looking like they do. I love em I have the work out for them perfect.
For the longest time I did the heaviest shrugs I could do thinking that would make them big. I found out through other bodybuilders that it's not the wieght its the technique. I use very light weight and burn my traps out. I make sure I touch my shoulders to my ears technique. Reps up to 20 if not more. I go heavy but I make sure I do no lose the form and dont shrug throwing my back around. Man I get the most incredible pump in my traps.
Dont do heavy that you cant do it right. It's one of the hardest muscle to isolate correctly. Watch your form use lighter weight and bam they'll come out. Burn em out with perfect form. Save the heavy lifting for the big muscles.
Deadlifts and upright rows; but with proper technique like LMR said.
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grab two heavy ass bumbells, then shrug and say "I DONO", then repeat about 40 times.. works for me
then flip them around like ur holding a bar behind ur butt, then continue..... dont forget to say "I DONO" cuz if u dont, it doesent work
Deads and power cleans are the only 2 movements I do for my lats and they are one of my best devloped muscle groups.
Esp heavy power cleans in the 5-7 rep range, they make the lats grow like crazy.