I need some advice for getting height in my traps, they are growing and growing fast but they are growing outward and not much upward. If I roll my shoulders forward they are very visible but when rolled back they almost seem to disappear. I am 32 6’4" and 225lbs I am in a bulking cycle currently and would love some advice on peaking these boys up. Given my height it is fair to say I have a long neck.
My Current Traps workout would be:
Hammer Strength Shrugs 180lbs per handle 3 sets of 12, holding and squeezing at the top on last set.
Bent Over Dumbell Rows Wide grip with concentration on squeezing the traps and rhomboids. 3 sets of 12 35lb Dbells.
Dbell Shrugs front and side 75lb dbells 3 sets 12 reps
Light Dbell High Rise Shrugs 35lbs 3 sets 35 reps
ANd all of my delt lifts tend to secondarily effect the traps too.
Thanks, I do uprights as well on shoulder day which I agree works the traps. Ii’s quite odd looking how they are growing outward, looks like a little monkey’s arms are hanging on my neck or something. They look good in a back pic/pose but from the front it’s like they are buried behind my frame…
[quote]Randizo wrote:
Skimmy, right O! I do Deads and cleans, what exactly is a snatch?? I may be opening a can of worms with that one…
Thanks[/quote]
This is a good instructional video of a power snatch:
And I agree with the previous comment about cleans working the traps. My traps aren’t yoked yet, but I can definitely tell they look bigger and it actually looks like I work out. It’s a good power look.
upright rows are awesome. Close grip really hits the traps and wide grip upright rows is one of the few excercises that can really add mass to your delts and widen you out. I think they are a must have in any program
