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Thread: Want HUGE traps!!!

  1. #1
    Wannabebig New Member
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    Want HUGE traps!!!

    What is the secret to getting huge traps like Bill Goldberg? I have been doin 3 sets of 10 dumbell shrugs 2 times a week with no results. Anything I can do to speed it up??

  2. #2
    hardgaining ectomorph
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    Going to need a little more info then that.

    Age, weight, the rest of your routine, how long you've been working out, etc etc etc.
    I'm Dark, I'm Dan...I'm Darkdan
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  3. #3
    Senior Member JustinF's Avatar
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    Shrug with heavy weight.
    My journal


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  4. #4
    Senior Member Manveet's Avatar
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    Heavy shrugs, work on getting really strong with those.

    and lots of food as well.
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  5. #5
    Getting un-streamlined Progress's Avatar
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    Deads wouldn't hurt either.

  6. #6
    Go Heels! MixmasterNash's Avatar
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    Olympic lift variations.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  7. #7
    SFW! drew's Avatar
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    Eat a lot of meat.

    Deadlift HEAVY

    Shrug HEAVY (with a barbell). As heavy as you can. Use straps if you have to. If you can shrug 3x10 on anything, it's not heavy enough.

    Get a neck harness. Work your neck.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  8. #8
    As I Am Paul Stagg's Avatar
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    Quote Originally Posted by so2315
    What is the secret to getting huge traps like Bill Goldberg? I have been doin 3 sets of 10 dumbell shrugs 2 times a week with no results. Anything I can do to speed it up??
    Use bigger dumbells.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
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    I has a facebook.

  9. #9
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Deadlifts > Shrugs for trap development. Power Cleans and Push Presses seem to work wonders too.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  10. #10
    Wannabebig Member
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    snatches

  11. #11
    Senior Member bill's Avatar
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    no one here likes them but upright rows ssshhh its a secret
    Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
    Do work son. Big Black (Rob and Big)

  12. #12
    Senior Member
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    Quote Originally Posted by bill
    no one here likes them but upright rows ssshhh its a secret
    LOL, funny but I agree.

    -Tim

  13. #13
    Fury Divine RickTheDestroyer's Avatar
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    Quote Originally Posted by bill
    no one here likes them but upright rows ssshhh its a secret
    **** that- they screw your joints up. Do high pulls instead, and other oly lifts like others suggested, and some deads and maybe BB shrugs if you really need them.
    530S/320B/475D
    With strength I burn

  14. #14
    HS Football D Breyer's Avatar
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    i shrugged a lot before i even started deadlifting, andwhen i started deadlifting the size of my traps was very noticable. i'd almost say i could even do without the shrugs and ONLY deadlift... deadlifts are king.
    6'1 - 195
    Crossfit Total: Press: 135 - Squat: 315 - Deadlift: 365
    Competition Lifts: Clean: 205 - Bench: 205

  15. #15
    Senior Member smalls's Avatar
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    Get a lot bigger while lifting progressively heavier objects.

    I havent done a trap specific exercise in over two years and my traps are mentioned by others far more than any other muscle. I've also put on around 50lbs in that time period.

    Genetics always play a role, chances are your not going to have goldbergesque traps, but they will get bigger if you eat more and lift more.
    Diet is key, the calorie is king

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    alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race."
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    30th U.S. President

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  16. #16
    Senior Member Canadian Crippler's Avatar
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    Quote Originally Posted by fixationdarknes
    Deadlifts > Shrugs for trap development.
    Uhhh, no.

    HEAVY deadlifts
    HEAVY shrugs
    HEAVY grocery cart
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

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  17. #17
    Senior Member Meat_Head's Avatar
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    Olympic lifts would do more for your traps than any of the other exercises listed...
    Squat...Eat...Sleep...Grow...Repeat

  18. #18
    Senior Member bill's Avatar
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    Quote Originally Posted by DenimDemon
    **** that- they screw your joints up. Do high pulls instead, and other oly lifts like others suggested, and some deads and maybe BB shrugs if you really need them.
    So whats high pulls? I done them for 15-17 years and shoulders are ok
    Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
    Do work son. Big Black (Rob and Big)

  19. #19
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Quote Originally Posted by bill
    So whats high pulls?
    http://www.exrx.net/WeightExercises/.../HighPull.html
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  20. #20
    Senior Member jtteg_x's Avatar
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  21. #21
    hammin'
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    deadlifts, snatches, cleans
    periodization

    every lifter i've ever seen do snatches and/or cleans has had pretty decent traps
    They say that when your ships comes in
    The first man takes the sails
    Second takes the afterdeck
    The third: the planks and rails.

  22. #22

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  24. #24
    In China tigo's Avatar
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    power cleans work wonders
    I don't have time. I make time.

  25. #25
    Senior Member DannyboyXJ's Avatar
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    Quote Originally Posted by Canadian Crippler
    Uhhh, no.

    HEAVY deadlifts
    HEAVY shrugs
    HEAVY grocery cart
    lol I like that. You're right.

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