ive tried everything to get my traps to grow. upright rows(close grip, wide grip) Shrugs with dumbbells, a barbell, trap bar. ive tried shrugs with all different techniques… with my shoulders pulled back, pulled forward, traps flexed forward, head up, head down. going heavy for low reps, lighter with higher reps and still nothing.
hang cleans, face pulls… i dont know what it is but i just cant get mt traps to get sore the next day. i honestly dont beleive i can do all of those exercises wrong, but i just cant feel my traps working.
recently ive started doing lunges again, wearing a weighted vest and holding some 20kg db’s. and the next day, i can feel some slight soreness is my traps! whats that all about?
can someone please give me some advice, because i wont be doing lunges to hit my traps.
Okay. Here is the better question.
How much weight have you added with your hang cleans? Did you get stronger with hang cleans? If not, work on it. It doesn’t even have to be hang cleans. It can be shrugs. The fact of the matter is, if you are not getting stronger, you are not getting bigger.
The ONLY exception is if you are already strong for your weight but want to bodybuild.
Here’s another thing. Forget you traps. Do a reputable training program that gets you strong. Eat, sleep, train, repeat.
Do that for a year or more and come back to us and see if you’re still going to complain about your traps.
Trust me on this one buddy. I recommend Bill Starr or Mark Rippetoe’s programs. Start off with their beginner programs and then move on to the intermediate after 3 months. If you train consistently enough to reach advanced, that is when you should start worrying about itsy bitsy details like:
“OMG! My bodybuilding competition is coming next 4 months and I need to make sure my TRAPEZIUS MUSCLES ARE NOT LAGGING!”
“OMG! I have a major sticking point at the top of my bench. I think I need to start a good training program with bands.”
“OMFG! The Olympics is coming soon and I just can’t clean and jerk more than 455 pounds yet!!”