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Posted by u/glutenfree_gains·

Anyone else struggling to see trap growth from direct work?

TL;DR: Struggling to see trap growth after three months of direct work; any advice?

I've been focusing on my traps for the last three months with heavy shrugs and upright rows, but my progress photos aren't showing much change. I've increased my weights from 135 lbs to 155 lbs on shrugs, yet I feel like my traps still look the same. Has anyone else experienced this? Any tips on what worked for you?

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u/glutenfree_gains·

I totally get the frustration! Sometimes, despite our efforts, the visual changes don't always reflect our hard work. Have you tried adding some variety to your trap exercises? I recently incorporated face pulls, and it really helped my upper back and traps feel more engaged. Keep pushing!

23
u/sweaty_sis·

This is totally relatable. I've been hitting the gym hard and still feel like I'm not seeing the gains I want. Have you checked your form? Sometimes it's the little things like that, ya know? Just keep at it, and don't stress too much over the photos.

1
u/balance_seeker·

It's interesting how we often focus solely on weights when it comes to muscle growth. Remember to listen to your body and consider recovery as well. Have you been getting enough rest? Stress and inadequate sleep can really hinder your progress. Mindful practices like stretching or even yoga could complement your workouts nicely. It's about balance

10
u/sugarfree_susie·

I've seen some success with my clients by incorporating a higher protein intake alongside their workouts. Make sure you're hitting your protein goals, as it's essential for muscle recovery and growth. Try tracking your macros to see if you're falling short. You could use apps like MyFitnessPal or MacroFactor to keep an eye on your intake.

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u/late_night_lifter·

Ngl, I love lifting at night. Less crowded, more focus. But traps? Maybe try training them earlier in the day. You might be more energized, and that can make a difference. Just a thought!

5
u/sneaky_fiber·

Just a heads up, if you're focusing only on shrugs and upright rows, you might be missing out on overall trap development. Adding exercises like rack pulls or farmer's walks can help target different parts of your traps. Plus, don't forget about overall body composition, sometimes a caloric deficit can help reveal those gains you're working for

3
u/balance_seeker·

It's great to see so many different opinions here! On the note of switching up exercises, consider the importance of muscle engagement. Try to focus on how you feel during each rep. Remember, visual progress can be slow, but it doesn't mean your strength isn't increasing. Sometimes, we need to be patient and trust the process

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u/meathead_mike·

Bro, traps take time. You can't just expect them to pop overnight. Have you tried deadlifts? They hit the traps pretty well too. Just keep smashing those weights.

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u/no_squats_no_service·

Honestly, if your traps aren't growing, maybe it's time to evaluate your whole program. Are you prioritizing those lifts or just fitting them in? You could try switching up the volume, like adding more sets or changing your rep range. Don't forget about mind-muscle connection, though, really focus on squeezing at the top.

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u/gym_noob·

Dude, I'm a noob but I think it's like...maybe you need to switch it up? Like, do other things or whatever. I tried different lifts and it kinda helped me see more changes, I guess. Just a thought.

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