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  • Building better traps

    Discussion in 'Over Age 35' started by Capone, Aug 6, 2012.

    1. Capone

      Capone Well-Known Member

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      I am trying hard to build my traps as big and thick as possible. Here is what I have been doing for them.
      shrugs BB and DB Twice per week.
      deadlifts Twice per week.
      Upright rows once per week.
      Military press Twice per week.

      I lift as heavy as I can on all exercises. With the shrugs I use moderate weight that I can lift fully and hold the contraction for a couple of seconds, with all others it is heavy as I can lift. I am in my eleventh month of lifting. Do you think I am doing enough to get it done, but being impatient, not doing enough, or not enough variation, or just not built right for having big traps. Just looking to see if those who have built big traps think I am on the right track, or if you have an opinion on what would yield better results.

      [​IMG]

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    2. alomjabpd

      alomjabpd Well-Known Member

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      Building better traps

      progress is visible imo
      it just takes time. 11 months is not that long to build substancial muscle. Sounds like your doing the right movements to improve your traps. you have access to a trap bar?
       
    3. jailynn24hb

      jailynn24hb Well-Known Member

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      Building better traps

      Thanks chodan, No access to a trap bar, just a smith machine, standard olympic bar, EZ curl bar, and some dumbells.
       
    4. crormaSoila18

      crormaSoila18 Well-Known Member

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      Building better traps

      Doing plenty and progressing well - that is traps are good. Just hang tough.

      You could try PCs fromthe hang instead of one of your shrug days.
       
    5. Capone

      Capone Well-Known Member

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      Building better traps

      Thats a lot of stuff. Way too much in my opinion. Deads alone, if you are doing them heavy, are almost too much to do even weekly and be able to recover from.

      Remember, you get big resting and recovering.....NOT in the gym.

      I do NO direct trap work and have developed a fairly decent back.

      It has all come from compound movements. Rows, Deads, etc..... Nothing fancy....just heavy weight.

      Here is a recent progress vid I shot. Bulking at the moment so definition is WAY down. (never really got to see my back before though) Skip to about the 0:40 sec mark and you can see my back. Again....no direct trap work.. If I would give credit to any one item....It would be heavy deads.
       
    6. laxgoaliesrhs

      laxgoaliesrhs Well-Known Member

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      Building better traps

      Last edited by induced_drag; Today at 09:55 AM.
       
    7. jailynn24hb

      jailynn24hb Well-Known Member

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      Building better traps

      Thanks WJ, I know I can be pretty impatient. Sometimes it feels like nothing is changing, then all of the sudden I see new development.

      Thanks ID, I would love to have traps like yours, I guess I just need more time.
       
    8. vijugati8g

      vijugati8g Well-Known Member

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      Building better traps

      Reminds me of when Mike Mentzer was asked how he got big forearms. He replied that he did no direct forearm work, just "gripped heavy dumbells hard."
       
    9. Bartomo

      Bartomo Well-Known Member

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      Building better traps

      hows your grip when doing bb shrugs? I know once i started doing close grip my traps got hit harder
       
    10. jailynn24hb

      jailynn24hb Well-Known Member

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      Building better traps

      ^^^ Everything said by Drag above plus do NOT forget behind-the-back variations (e.g. Smith Machine or Power Rack)... I also like to do prone BB raises on an incline bench.
       
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