: Why are my traps not growing? Workout plan: http://teenbodybuilding.com/hagy3.htm So I've been following the guide set forth at the url above. I've noticed very minor gains in size and I actually think the growth is just

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Why are my traps not growing?
Workout plan: teenbodybuilding.com/hagy3.htm
So I've been following the guide set forth at the url above. I've noticed very minor gains in size and I actually think the growth is just swelling caused by my creatine.

I'm following the guide and I'm also waiting 2 minutes before starting a new set (this was set forth in a chart posted here a while back)

I'm shrugging up to 315 lbs. I'm using straps to help hold the weight.

So what can I do to make my traps grow?

Note: I just realized that the link is for teen body building. Not sure if that makes a diff.

The Workout:

For Delts:

- Warm up with 1 set of light dumbbell presses
- 3 sets of dumbbell shoulder presses at 8-6-6(do military press about every other week).
- 3 sets of forward lateral raises at 8-6-6
- 3 sets of side lateral raises at 8-6-6
- 3 sets of rear laterals at 8-6-6

For Traps:

- Warm up with a light pair of dumbbells (not too light)
- 4 sets of forward shrugs at 10-8-8
- 4 sets of reverse shrugs at 12-10-8 (will have to go lighter on theses till you get the hang of it).
- Burnout with as many reps as you can do with half the weight you did at 8 reps for the reverse shrugs.

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