MESO-Rx

Anabolic Steroids

Problem growing traps! Genetics or need new routine

Rexz

Rexz

New Member
Hey guys, for a while I been working on traps and don't seem to grow. Always wonder if genetics plays a big role on how big they can get. Any thoughts or suggestions on how to get them big? Thanks!
 
Rexz said:
Hey guys, for a while I been working on traps and don't seem to grow. Always wonder if genetics plays a big role on how big they can get. Any thoughts or suggestions on how to get them big? Thanks!
Click to expand...
Focus and do more trap work. Drop sets helped me
 
My traps and calves seem to really respond to training the same, and they are a little different than other body parts for me. Calves and traps require a lot more volume than I typically use for other parts, and I absolutely need to use both heavy weights to shock the muscle, many reps, and full contraction towards to end. Sounds like a contradiction, but for example I often use drop sets. Set of 8-10 with (relatively) compromised range of motion, but still strict and stable. Immediately following completion stripping a plate or lowering the pin, and doing another 10, with better form, harder contraction at the top of the movement, rinse and repeat. It ends up being a drop set of 4 consecutive sets (total of ~40 reps), lowering the weight ad needed each time. If I do 4 of those giant sets per exercise and use 3 exercises, I always grow and increase strength, but with any other body part I would be overtraining and feel like shit and get nowhere. Everyone's body responds different, but you might wanna try something like this to piss off your traps. If you really piss them off they will usually respond lol
 
B Easy said:
My traps and calves seem to really respond to training the same, and they are a little different than other body parts for me. Calves and traps require a lot more volume than I typically use for other parts, and I absolutely need to use both heavy weights to shock the muscle, many reps, and full contraction towards to end. Sounds like a contradiction, but for example I often use drop sets. Set of 8-10 with (relatively) compromised range of motion, but still strict and stable. Immediately following completion stripping a plate or lowering the pin, and doing another 10, with better form, harder contraction at the top of the movement, rinse and repeat. It ends up being a drop set of 4 consecutive sets (total of ~40 reps), lowering the weight ad needed each time. If I do 4 of those giant sets per exercise and use 3 exercises, I always grow and increase strength, but with any other body part I would be overtraining and feel like shit and get nowhere. Everyone's body responds different, but you might wanna try something like this to piss off your traps. If you really piss them off they will usually respond lol
Click to expand...
Yeah same here, calves and traps are the stubborn body part for me. I'm going to try this and hopefully it works. Just need to shock the body, try a new formula on getting them big. Thanks for the tip!
 
Barbellrows
deadlifts
shrugs
bentover dumbbell laterals..hits the rear deltoids but feel at this point it is a really good finisher for the traps.

Ive been doing this in that order and I finally feel the doms in the traps again.
 
I don't do them because my shoulders don't agree with the movement but a couple friends of mine have brought up their traps doing a narrow grip upright row...give it a whirl if you have not yet.
 
Go smith machine upright row ;)

Itll prevent unnecessary torque you'd otherwise generate with a wild and violent swing with a barbell.

Saved my tendonitis and my poor neck
 
Start shrugging 45 lb plates at your sides. It's not much weight but the plates ride more in line with your traps and allow you to pull higher. You want to tilt your head down and look in a mirror and when you pull up you want your traps to come up to your ears. If you tried drawing a line from your traps down to 45 lb plates resting at your sides, that line would be almost straight up and down. With db's it would be at an angle if you drew that line, because the dumbbells can't sit to your side of your body as close. Aside from doing occasional deadlifts, the only thing I've done for trap work for the past 6 yrs is slow shrugs holding those 45's with a very high pull, pause, and squeeze each rep. And my traps are very large and usually striated from the back. Try them, you'll see what I mean
 
Demondosage said:
Start shrugging 45 lb plates at your sides. It's not much weight but the plates ride more in line with your traps and allow you to pull higher. You want to tilt your head down and look in a mirror and when you pull up you want your traps to come up to your ears. If you tried drawing a line from your traps down to 45 lb plates resting at your sides, that line would be almost straight up and down. With db's it would be at an angle if you drew that line, because the dumbbells can't sit to your side of your body as close. Aside from doing occasional deadlifts, the only thing I've done for trap work for the past 6 yrs is slow shrugs holding those 45's with a very high pull, pause, and squeeze each rep. And my traps are very large and usually striated from the back. Try them, you'll see what I mean
Click to expand...
Second this- demon posted this a while ago and I started doing it.... now I have traps.
76eceb7715539da913a51d92a90bc9ed.jpg
 
Its good being tall bro I would not have it any other way.Only thing is my 18 inch upper arms don't cut it.Striving for twentys.
 
dnoyez said:
Its good being tall bro I would not have it any other way.Only thing is my 18 inch upper arms don't cut it.Striving for twentys.
Click to expand...
Hard work... im at 18 1/2 and no matter how hard I beat em they get longer instead of wider!
 
Demondosage said:
Start shrugging 45 lb plates at your sides. It's not much weight but the plates ride more in line with your traps and allow you to pull higher. You want to tilt your head down and look in a mirror and when you pull up you want your traps to come up to your ears. If you tried drawing a line from your traps down to 45 lb plates resting at your sides, that line would be almost straight up and down. With db's it would be at an angle if you drew that line, because the dumbbells can't sit to your side of your body as close. Aside from doing occasional deadlifts, the only thing I've done for trap work for the past 6 yrs is slow shrugs holding those 45's with a very high pull, pause, and squeeze each rep. And my traps are very large and usually striated from the back. Try them, you'll see what I mean
Click to expand...
Hell yeah dude. I like the plates more because they are not as bulky as your Dumbbells. But how many sets do you do and how many reps? I'll make sure to pause and hold it for 3 seconds or so. Thanks for the tip!
 
Traps are all I got :o

Shoulder day
Seated Military Press- 5x5
Behind the back Military press (all the way down ) - 5x5
Seat DB Military Press- 5×5

Back
Deadlifts- 5x5
Bent over rows-5x5
And upright rows-5x5
 
You must log in or register to reply here.

Similar threads

S
New member, here to learn and not screw myself up
Replies
6
Views
98
trynagains
trynagains
B
Need your advice on MOTS-c (is it always this expensive?)
Replies
3
Views
221
Flankstake
F
OopsStinky
New member - long time lurker
Replies
0
Views
29
OopsStinky
OopsStinky
A
How do you know when you're ready to join the dark side?
2 3
Replies
56
Views
1K
glpfun
glpfun
E
new member intro
Replies
1
Views
35
Oldhand
Oldhand

Sponsors

Latest posts

Back
Top