how to get big traps ?

[dicko]

i realise that deadlifts work your traps hard but what if i dropped the weight a bit on my deadlift and started doing wide grip (snatch grip) deads instead ? i read that they put more emphasis on the posterior chain including traps.

and also to what degree do barbell rows work your traps ?

thanks in advance..

[guru]

Snatch grip deadlifts supposedly work your traps more, but why would you want to put a special emphasis on them?

On another note, if you're so concerned about them, drop the rows & do power cleans instead.

[dicko]

im not really i was just wondering if a more experienced lifter, such as yourself, could advise me about which would be better thats all because even though i squat quite deep (ATG) i still have this fear of having huge quads and tiny hams and glutes. there fore i had reason to believe that snatch grip deads might even out a future problem ? thanks

[hardestgainer]

dicko, last time I tried snatch grip deadlifts, I found the end position very uncomfortable which isn't a problem if you're a woman. I'd focus on rows and cleans in addition to deadlifts if you want to work your traps more.

[Qen]

How to increase your "yoke" from one of the Big guys.

http://www.tmuscle.com/free_online_arti ... ig_weights


and dont feel bad... I too am obsessed with my Traps.... I want traps to my ears!

but I dont let it become the focus of my workouts.... I pull traditional Deadlifts (full ROM and Rack Pulls), Kroc Rows.. Hang Cleans.. and High Pulls... with the occasional set of Shrugs, to work on my Traps.

[JohnP]

Dicko, you're 190 cm high and You weigh 76 kg. You won't have big traps right now because you're skinny (I hate this word, sorry, but ca't find more suiting).
Work on the main lifts.
What you can do, and for sure will do you no harm, is to do couple of shrugs after you end your deadlift set.
Or you can do them once a week after wrkout like 3x10 or something.
Just remember, that your maain concern MUST be your main lifts - deadlift, squat, presses. If you won't work hard on them your effort put in shrugs will give you no results. You need a strong base.

Good luck

[dicko]

i absolutley love deads, squats and OHP but all i was after was a little bit more size in my traps thats all

and yes i know i'm skinny lol

[Qen]

I just looked at your stats... you are also young..

at 16 the biggest determining factor in how you look is genetics

it will take alot of work to change that....but its well worth it...

Stick with the 5X5 and it will DEFINATELY change you.... not to mention you will feel tons better (physically and mentally)

[ricepower]

Replace barbell rows/power cleans with the "power shrugs" described in starting strength and madcow.

Im about to do this and will start a log to document progress.

[Sam277]

Powercleans or shrugs.

However, shrugs are more viable as powercleans are difficult to do with another big compound like squats and deadlifts. I've been doing shrugs post deadlift, ramping up the weight of course.

I'd say shrugs if you want to do it in addition to a full body like sl5x5. And powercleans if you can do them with heavier weights.

[atypical1]

Meh, you want big traps? Heck, you want to just be big in general? Here's the secret....

Go to the gym on a regular basis for 5 -10 years. Be consistent. When your buddies are going out and skipping their workouts you're going out after your workout (but your not doing a lot of drinking because that's eating into your recovery time and giving you empty calories). Eat a bunch of great food. Brown rice, chicken, beef, and veggies are your best friends. Add weight to the bar on a regular basis. Every workout until you can't then weekly then onto something else. But make every workout better than the last one.

That's the only way to get big traps.

james

[dicko]

thanks guys ill take that all into consideration thanks again

[Barry06GT]

dicko, last time I tried snatch grip deadlifts, I found the end position very uncomfortable which isn't a problem if you're a woman.

What does that mean?

[killerdude494949]

I'll keep it simple and reccommend shrugs of all variations.

[Subsistence]

Upright rows work them I think, but it's a controversial exercise.