traps wont grow

i've read numerous post that stated most people respond very well to trap training. I'm having trouble gaining size in my traps. I usually do shrugs, face pulls, some upright rows, however i stick to shrugs, and face pulls. my gym has a shrug machine, which you stand between two handles one on each side. i max 4 sets of 8 reps on that with 360lbs......if i use a barbell in the squat rack for shrugs i max about 335-340 4x8...usually 2xweek i'll concentrate on shrugs. my lower traps, and rhomboids are alot bigger but my uppper traps(running from the neck down) wont seem to grow. any hints on routines to help isolate the upper traps

I'm no expert, but for me deadlifts seem to be developing my traps.  I'm becoming a deadlift junkie!  I know that's not isolation, but you might want to give deads more attention, imo.  Good workin' out!  :)

^^^Exactly.  How much are you deadlifting OP?

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

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mine exploded out when I started doing cleans almost every day.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Oh ya, cleans too (duh)....how the hell could I forget about those. 

Power cleans + deadlifts = monsterous traps!

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

as far as deads i dont give them the attention they shoudl get. when i did try them i think my max was about 275 3x6-8. I tend to have alot of lower back pain which is why i dont do them. I tried bent over bb rows  however that causes alot of strain on my lower back. i've done rack pulls which were easier for me than deadlifts but those seem to only hit my lower back.

Here's something you might not have heard of. dumbell shrugs in the 25 rep range. Do what others have said too, but if you can pick a weight that causes you to almost fail in the early 20 rep range, you might have some surprising success. I know it probably sounds odd but your traps can handle some serious pounding.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

PC,
   I don't know the extent of your back pain (might want to get that checked out if chronic), your build, workout history, etc. but if your back can handle lower weight you might revisit the deads and also work on building the lower back too.  Perhaps that may be a higher priority than the traps, although not as glamorous.  Good luck!  :)

brihead301


Oh ya, cleans too (duh)....how the hell could I forget about those. 

Power cleans + deadlifts = monsterous traps!

These are why my upper back is my most impressive part. Deadlifts will also get you thick.

SEOINAGE


Here's something you might not have heard of. dumbell shrugs in the 25 rep range. Do what others have said too, but if you can pick a weight that causes you to almost fail in the early 20 rep range, you might have some surprising success. I know it probably sounds odd but your traps can handle some serious pounding.

Exactly SEO,
thats what I always do! My traps don't get anything from low reps....But around the 20th rep....THEY BURN!!!!! At 25 they are absolutely killin' me.
Great advice.....ya beat me too it though!!!!

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SEOINAGE


Here's something you might not have heard of. dumbell shrugs in the 25 rep range. Do what others have said too, but if you can pick a weight that causes you to almost fail in the early 20 rep range, you might have some surprising success. I know it probably sounds odd but your traps can handle some serious pounding.

Exactly SEO,
thats what I always do! My traps don't get anything from low reps....But around the 20th rep....THEY BURN!!!!! At 25 they are absolutely killin' me.
Great advice.....ya beat me too it though!!!!

Not many people know about that trick for traps.  Glad I'm not the only one! Never liked heavy shrugs anyways.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

So reduce the weight and up the reps?  That's all there is to it?