NeilpWest

Hi All
I have been training for a while now and have gained all over including my traps but they arnt as well developed as i would like. I do shrugs on the smith starting at 40k 12reps upto 130k 3reps gradually going down to the 3reps as i up the weight. I also do 3 sets of dumbell shrugs. Is there any thing else i can do that will help them that im not currently doing?

Cheers

bassline boy

behind the back shrugs

up-right rows

Con

Heavy full range deadlifts.

NeilpWest

Yeah i did do behind back on smith for ages then changed to doing it infront of me i take it its better behind

bassline boy

combine them all each work out swap them about just keep mixing them up cant go wrong mate.

NeilpWest

Hi con cant really do dead lifts atm got a prob with me lower back

NeilpWest

ok cheers base ill try the rows n all i dont do them

Five-O

couldn't agree more, develop nice thick traps, done wonders for mine, I feel that standing barbell presses actually hit them slightly aswell. Esp if you squeeze at the top.

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stocky24

could some1 just clarify what full range deadlifts are is it each rep starting off the floor

mickus

i have massive traps naturally and they grow like weeds on me, I do dumbell shrugs 3 sets using 36,40, and 50kg DBs plus do standing smith machine shrugs using 80kg,100kg and working set on 140kg for 8 reps and finish off with standing up right rows for 3 sets...

I never needed to use deadlifts to get mine to grow plus I have been unable to deadlift for 12 months after blowing my lower back and having two bludging disc in my back...

This pic is 6 months old and I am about 5kg heavier plus a alot leaner now but it gives you the idea how well this routine works for me

Attached Images

m1[1].jpg (10.5 KB, 111 views)

Five-O

why do you do that much direct work on a bodypart when Deadlifting once a week will give the desired effects, yes I do think they tend to stand out on you but you may find yourself getting to the point where they stand out above other things, if you know what I mean.

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ah24

Like the chest.
And thats no dig mickus, i think you know that but thought id just clarify after all the other threads lately.

I'd deffo tone it down a little dude for the traps, you want balance and symmetry on stage.

Five-O

I have the same probs, my shoulders and arms kinda dominate my profile and my chest needs some work to catch up. Ive got the thickness at the top and bottom but because im naturally not that wide, my chest seems to take second place, oooh for naturally wide clavicles...:(

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ah24

Jimmy dont even talk to me about chest!
As you know, mines pretty much non-existant.
As you said though, you have the thickness top to bottom, i dont even have that!

Five-O

I would think you have a similar build to me, not natuarlly very wide, whereas ppl with wide frames nearly always have a good big square chest but also struggle with arm size, we are opposite, arms gain size nicely but chest lacks, its a trend ive seen a lot.

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