i've noticed that my traps are lagging behind, and i need to build them up. I want to build it up more so that it comes more towards my chest. My traps look fine from the rear, but from looking in the front of me, it's noticably small and not thick. I need to thicken it out more!!!
so how do i go abouts building it so that it grows out towards the front more??? if you know what i'm talking about.
Thanks a lot.
u just need more mass on them then...
try 2 sets of shrugs 6-10 reps
and 1-2 sets with an upright row type of movement (personally I use a pair of stirrup handles which are easier on my wrists) in the same rep range...
u could do these on back day or shoulder day as best fits ur schedule
try some heavy bb shrugs. they seem to have worked well for myself and others i know.
i do barbell shrugs, but i don't see or really "feel" the pain while doing them. My shoulders naturally sit forwards more a bit, so i'm thinking that is what is hindering me from doing proper shrugs.
Try seated shrugs, or standing calve raise shrugs
Are you doing lateral DB raises??? I think these hit my traps pretty good
u can see traps from the front??!!
i thought those were deltoids
traps are the triangles next to your neck... you use them when you shrug your shoulders
from what I understand Ronnie Coleman and other top builders do reverse shrugs... holding the barbell behind their back... I've been trying them and I'm liking them. I alternate between front and reverse shrugs each workout.
I do 4 sets of barbell shrugs followed by 4 sets of behind-the-back barbell shrugs. I do this once a week (with my back workout). My traps have grown pretty well by doing this.
Last edited by mike107; 06-11-2004 at 11:01 PM.