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Good way to build up traps? (as in the back muscles)

post #1 of 41
2/17/08 at 8:56pm
Thread Starter 
I think I really need to build up my traps. I have kind of a skinny neck, and it makes my head look bigger than it really is, which is already a little too big IMO, and kinda makes me look skinnier than i really am. But anyway when I pull my arms back and flex up my traps, pretending they're bigger than they really are, my neck looks so much better and I don't look so skinny. I've been working out for some time now, and have been doing deadlifts for a few months, but haven't had much growth there. What's the best way to build them up?
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post #2 of 41
2/17/08 at 9:01pm
Quote:
Originally Posted by Fat-Elvis View Post
I think I really need to build up my traps. I have kind of a skinny neck, and it makes my head look bigger than it really is, which is already a little too big IMO, and kinda makes me look skinnier than i really am. But anyway when I pull my arms back and flex up my traps, pretending they're bigger than they really are, my neck looks so much better and I don't look so skinny. I've been working out for some time now, and have been doing deadlifts for a few months, but haven't had much growth there. What's the best way to build them up?

shrugs, rows, snatches.
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post #3 of 41
2/17/08 at 9:05pm
Quote:
Originally Posted by drizzt3117 View Post
shrugs, rows, snatches.

Hard as hell.
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post #4 of 41
2/17/08 at 9:12pm
Powercleans, shoulder press/push press, snatches, shrugs, and most of all steroids. Lots of receptors in the upper trapezius!
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post #5 of 41
2/17/08 at 9:16pm
Thread Starter 
Quote:
Originally Posted by Eason View Post
Lots of receptors in the upper trapezius!
what does that mean? Also, found this, which says it works mainly the traps. Would that work better than shrugs?
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post #6 of 41
2/17/08 at 11:52pm
I've found that deadlifts really work the traps (for me, at least). Ymmv.
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post #7 of 41
2/17/08 at 11:58pm
I'll put in another vote for rowing, either arm/back row or actually on an erg or in a boat. My back muscles are the most built muscles I have : (
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post #8 of 41
2/18/08 at 4:19am
Quote:
Originally Posted by Fat-Elvis View Post
what does that mean? Also, found this, which says it works mainly the traps. Would that work better than shrugs?
The upper traps have a lot of androgen receptors, so when you're on the juice, the traps will generally get pretty big, regardless of if you work them or not. Yes, that exercise is better than shrugs. Think of a powerclean as a super-shrug. If you mess up one rep of a powerclean during the second pull phase and can't catch it, it's likely that you'll immediately burn out your traps and won't be able to do more for the rest of the day. That exercise is also highly advanced. If you don't know how to power clean, don't try and do that. Learn the powerclean, if you still want to work your traps more, then try that variation. Be careful when training the traps so much, though. The last thing you want is poor posture/inflexibility or injury due to unbalanced training.
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post #9 of 41
2/20/08 at 4:39pm
Also wanted to add. To notice it and glorify it, work on your body fat % as well.
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post #10 of 41
2/20/08 at 8:19pm
i found out that my traps responded very well to lateral raises (working shoulders as well)
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post #11 of 41
2/20/08 at 8:21pm
I wish my upper traps responded less. I have to be careful as hell to make sure I do stuff to allow my lower traps to keep up to avoid posture problems, and all I really do that hits my traps are cleans and snatches.
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post #12 of 41
2/20/08 at 8:38pm
Same here. Aside from cleans and snatches, I stay as far away from shrugs as I can. My traps are too large for my shoulders as it is. They don't need any extra help.
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post #13 of 41
2/20/08 at 8:49pm
Upright rows as well.
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post #14 of 41
2/21/08 at 12:42pm
Swim.
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post #15 of 41
2/21/08 at 1:06pm
Cleans of any type. High pulls also.
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