traps..i need some guidance | Thread profile

ive been seeing great results from my current workout and actually enjoy goin to the gym more. but my traps are lacking. i do shrugs once or twice a week to try to improve them, but it doesnt seem to be working. im thinking heavy farmer's walks would work. anyone have any suggestions on how to do that in a gym thats a bit crowded and wont allow me to take the dumbbells into the bball gym? ...

I also am trying to get better results from my traps. Heres a couple things I have been working on. First of all, I do some farmers walks with 5 gallon buckets. I fill them with rock and just carry as far as I can for a few walks. The buckets make it a bit more difficult than a dumbell would, by making you hold them away from your body, and it seems to hit the traps pretty good. The other ...

forget shrugs, do hang clings

any type of Olympic lift will build your traps, if you perform them correctly. i wouldn't advise doing them without a coach. heavy shrugs should do it. heavy deadlifts, and farmers walks as well. make your own and do it in your backyard or down the street. its more than likely you just have "bad trap genetics" such as Arnold did for calves. work them hard!

deadlifts. face pulls shrugs bent rows DB side lateral raises.

Quote: Originally Posted by kevowamo any other suggestions on how to develop my traps? Your search is over.

Quote: Originally Posted by Twirl forget shrugs, do hang clings Unless your are hanging from and clinging to a wall, I think you meant hang cleans...

Great article from EFS http://www.elitefts.com/documents/the_yoke.htm

Quote: Originally Posted by WillNoble Great article from EFS http://www.elitefts.com/documents/the_yoke.htm Wendler FTW, again

My traps are stubborn also. I hit them 2-3 times a week. Hardest on shoulder day. Use different techniques and variations. Behind the back BB and seated DB are quickly becoming a couple of my favorite movements.