Can someone help me get bigger traps?

Don't expect good bodybuilding advice on a boxing website.

 

I never had problem gaining trap size - it's actually the easiest muscle (besides pectorals) for me to bulk up.

Try doing barbell shrugs with a double overhand grip, that's what I always did. They certainly feel alot harder than dumbell shrugs.

 

My understanding and experience is that traps are like calves and respond better to higher reps... i used to do them on a smith machine, work up to 315 lbs. xs 20-30 reps xs 4 sets...

 

its gentics. you prolly have small traps. jsut do 3x 8-12 reps thats it no hold or any other bul ****.

 

It really can depend. I'm VERY broad and thus my traps are longer than most peoples so they won't look particularly big but they will be strong. Depends on proportioning. Plus I'm sure some peoples muscles just switch on more than others. Like I have never had to work my forearms and I have mates who've never had to work their traps.

I think its important to keep switching it up until you find what works.

 

Broad my ass. Iv seen pictures of you and your a streak of ****.:yep

Anyway if he wants big traps do Bent over rows.Case closed.Bent rows targets the entire back but mostly specifically the traps.You have to really squeeze on the way up to get the burn and then he can have big traps sticking out of his shirt like me and that beefy neck syndrome!

 

Pull ups are an excellent test of pure strenth aswell as working your back in its entireity.Do plenty of them and you`ll see your wings grow in no time.It also works the small of the back including the thickness of your traps if you use a small grip.Works for me!

 

dont forget, if you dont eat enough no training program will help you grow, the easiest way to overcome plateau is progression, you can progress diff ways, lets say you do 3x10 bb shrugs with 100kg 1 min rest, the next week or session you can do 3x10 bb shrugs with 102.5 kg 1 min rest, but adding weight is not always an option as you have already hit the ceiling as far as weight you can lift, so maybe you could do 3x10 bb shrugs 100kg with 55 seconds rest, or 4x10 bb shrugs 100kg with 1 min rest, or 3x11 bb shrugs 100kg with 1 min rest, so you can manipulate sets,reps,rest to progress from the last session, also adding two trap sessions a week if you are currently doing one to use frequency as a progression method, hope this was simple, you can apply it to anything in the gym

 

btw if you add another session for traps in the week, i suggest picking another good trap exercise and using the same progression methods,

 

Heavy deadlift.