I don't specifically target them, but I alternate deadlift and powercleans right now, and I think both of those are supposed to help traps. Since I started the power cleans they seem bigger to me, but honestly I think that is just my imagination.
Fitness Minutes: (12,713)
4,114 7/17/13 9:36 A
What I thought was interesting is that the youtube video I got the exercises that I listed from promotes never having to do a standard shrug ever again.
I did the exercises listed below last Friday and today (Tuesday) I can still feel like my traps were worked out yesterday, it's a good feeling. Also, they are popping a bit more than the last 2 months of standard shrug-type exercises.
I'm changing up my trap routine for my next cycle: Circuit-style: Exercise Band, Standing High Reverse Flyes x15 Rhomboid Push-Ups x15 Bent-Over 1 Arm High Rows x12 Two Hand Bent-Over Swing Shrugs x15 then rest 90 seconds 4 sets
Fitness Minutes: (0)
5/7/13 12:53 P
I never specifically worked on traps - at least no more than a few sets of barbell shrugs on back day which I didn't find particularly useful - traps are difficult to build but I have never heard anything like what you wrote - if anything deltoids are the most noticeable difference, then again have a look at the gymnasts who compete in rings - those guys have amazing upper body strength. Traps will grow in proportion to your shoulders and lats as they are secondary movers for many compound exercises. Personally I think you're doing too many exercises on your traps / shoulders day - remember quality over quantity.
Fitness Minutes: (52,531)
4/11/13 2:35 A
I do not usually just focus on one muscle to build up, but it is a part that is easy to forget when working out. For the traps, most people just suggest different rows and shrugs. But try combining exercises together for more. One of the good things I found on the P90X videos was what they called the Swimmer curls. Basically just a normal dumbbell curl but when you get to the top of the curl you rotate your wrist and continue on to do a press. There is also the Cuban Press, it is basically an upright row that goes into a press. You can sit and do each of the moves separately but putting them together really adds to the workout...
I have time & again read/heard that the one thing that seperates a guy with an athletic build and a guy who weightlifts are the size of the traps. Supposedly there are no natural things we do that can increase the size of your traps. Don't know if that's true or not but I work on them anyway.
My Shoulder & Trap Day Routine ~Seated Barbell Shoulder Press ~Front/Lateral DB Raises (P90X style) ~Bent-Over Reverse Flyes ~Upright DB Rows ~Barbell Shrugs (heavy) ~Seated DB Shrugs (heavy) ~Tea Cups (using dumbbells you raise your arms in from of you high and use the dumbbells in a motion like you're pouring a cup of tea).