Traps R Lagging

[Stock]

How about some ideas. Jack mentioned that he is giong to start injucting in his because they are big. Mine seem to be lagging behind everything else, lol. So any help would be appreciated

[I am Jack]

This is a strange question for me. I see guys at the gym doing shrugs and stuff for their traps but mine are just naturally large I geuss.

I do plenty of bent over rowing and the like, mostly for my lower traps.
I do a lot of chins.

I'm really not sure how much help I can be; I've never actually tried to build these. I also have good natural chest, glute, calf, and quad development. I even have good serratus development. It might be my genes. My only slack ass body part is my forearms; intercoastals don't want to grow for anything but I think everyone has that problem.

I like exrx.net. Have you looked there?

[Stock]

Thanks, my genetics are in my arms & lats. I get decent workouts on bi's & Tri's by just doing chest and back, lol...

[iuhoosiers]

jesus I guess my gene pool just sucked because all I got was chest and traps naturally haha

[hanuri]

all I can say is SHRUG.and again SHRUG . use dumbbells , barbells , cables whatever. Shrug at the end of your back wout and again at the end of shoulder wout( a few days in between ofcourse) . one thing i´ve noticed over my yrs in bb : those who start steroids seem to get traps out of nowhere . they just grow ....odd .
I´m NOT suggesting that route just tell as i see it.... so do the shrug and aim for heavy weights and strict form . No rolling the shoulders , just up and down .

[Gator_Mclusky]

Behind the back barbell shrugs work great for me. When doing your Db side laterals if ya go above parallel the Traps come into play as well.

[iuhoosiers]

I found single arm dumbell shrugs work better for me because you get more range of motion, but hanuri is right about getting traps from using gear (not suggesting it either). I have been on my cycle and I haven't done shrugs once and the first comment I get from people is how much bigger my neck is looking. GL!

[hanuri]

I´ve been around some time !

[access]

Originally Posted by I am Jack

I like exrx.net. Have you looked there?

Just browsed through there..an informative site. Have now bookmarked.

[sawadeekrob]

This is what I used to develop them and the back muscles (which are my dominant bodypart)

don't count the sets
Start with power cleans, do them in sets of 3 reps
When you can't do any more power cleans go into high pulls
Keep the sets of 3 protocol

When you can not do any more high pulls to your chest go and do partial pulls from knee high to mid waist
Keep the sets of 3 protocol

When you can no longer do the partial pulls start doing deadlifts off the floor conventional
Keep 3 reps

When it becomes impossible to do another set of 3 then rest 4 to 5 min and perform a second set of deads with the same weight for 1 rep (ocassionally try to get the 3)

Do this only 1 per week.
On another day do some rowing and chins/pulldowns but focus on excecution and pumping the lats.

Talk to me in 3 months!