Traps..How do YOU work them out?

[is300matt]

Well I wanted to add some diversity to the posts here so I thought this would be a good one to start. Seeing as some people either have good traps or don't, What excerises and repetion patterns are you guys working out your traps with?
Some people don't even care for bigger traps and do a set here...set there on odd days. I have been working them out twice a week hard with 3 days rest in between( on shoulder day/ back day) and have seen pretty good results, but crave something more as my workout routine is getting old and Im looking to change it up.
Who has seen certain workouts/ supersets that have led to good results?

My workout:
Dumbell shrugs
1-70lb 14 reps
2-80lb 12 reps
3-90lb 10 reps

Barbell wide grip shrugs:
1-135lb 14 reps
2-185lb 12 reps
3-205lb 10 reps

Hammer Strength close grip shrug:
1-90lb each arm 14 reps
2-115lb " " 12 reps
3-135lb " " 10 reps

-Matt

[Billy]

Upright rows - close grip.

I'm happy I can start using free weights for them now. Because of the way our one machine is set up when I try and do the rows I end up lifting one side of the damn machine and I don't want to screw up my hardwood floors. :nono:

[TampaTraps]

ok here's the thing traps are my best muscle they grpw very big and thick without much training, now that doesn't mean i don't now how to help ya, traps are a very big mucsle group they are more than just the meat above your shoulder they run all the way down the midl of your back, i reccomend one a week at most to not overtrain them, your traps play a part in a lot of excerise already and most ppl don't understand that, in side lateral if you go anything above paralel you involve traps, t-bar rows, barbell rows, deadlifts(big time), even dips.

know what i do is train them with back so one week i do deadlifts, t-bar rows and barbell rows, they are fried after that no need for direct training, then the next week do pull-ups, seated rows, lat pull downs, and hyperextensions and then 2-3 direct trap excerises


some very good trap excerises are, behind the back barbell shrug, calf machine shurgs(this way if you grip is weak you can still do alot of weight cause you not holding anything), seated shrugs, and good ol dumbells shrugs.

[Capital G]

Upright rows - close grip.

What he said, and shoulder shrugs "MMh, MMh"

[arsoniq26]

Cut your reps in half if you want mass.

[moldyhands]

+1 for upright rows and shrugs.

[Dunecune442]

+1 for the calf raise machine style shrug. Those are brutaly effective. :nworthy:

[japanbran]

Cut your reps in half if you want mass.


if i wanted to get big traps.. about how many reps should i be doing?

[Strongest Man In The World]

pretty much what brandon said... maybe once a week, but alot of compound workouts

btw i know they look uneven, i didnt get a good flex for that shot

[Dunecune442]

you look so faded its disgusting LOL.

[Country Boy]

I do the upright rows and shrugs. Traps are my hardest muscle to get to grow. Im shrugging ~300 (3 plates on each side) and I cant get them to respond :( Ive tried different reps, Ive tried pausing (doing a rep and holding), different weights and no luck yet.

[TampaTraps]

country boy too much weight i garuntee it. thier are two ways to target traps more. this one works for me but not everyone, stand straight up roll your shoulders back to start then leave them thier and shrug straight up and down no rolling of the shoulders. the other way is to stand staight up in proper poustre and put you head down(chin in chest) and shrug straight up adn down no rolling of the shoulders. i know cutting weight at first will hurt the ego but the trap growth you will get will help lol.

[Country Boy]

Nah, no ego here. Hell, if I could get big using 100lbs, I wouldnt care. Its not about the weight.

I cant use anything less that what I am. Its useless. I can do sets of 15 EASILY with less than 3 plates. Im on my 3rd set of 8 before they start getting tired. I think its partly because of the work I do. I carry alot of heavy stuff over head or around alot so they are strong, but not big.

[TampaTraps]

well oh let me clarify, do them at the end of back days if you are hitting them right on the the other excerisces by the time you do direct trap work they'll be toast.

[Dunecune442]

you have to hit the traps from multiple angles, standing up sitting down whatever. 3 sets of 15 wont do anything. 4 sets of 10 from different angles will do the trick.

[arsoniq26]

Try less than 10 reps each set, and make sure if ur using that much weight ur executing the exercise properly. When I first started working out, I'd do shitty half fast reps and got nowhere (not saying you are, you might be doing fine with that weight), but make sure ur doing each rep correctly and fully, nice and slow. See how that feels with like 6-10 reps and I guess add alil more weight if its easy and ur doing all of the exercises correctly.

[Strongest Man In The World]

I think big traps are more genetics than anything. I know guys who do the same exercizes as myself and thier traps are half the size of mine. Brandon always had big traps and the same for myself. thats the one thing i never really had to work at.

[Country Boy]

Hell, I still cant figure out how to flex them :lol: Donnie, by the pic I saw, you have some huge traps!

[TampaTraps]

Hell, I still cant figure out how to flex them :lol: Donnie, by the pic I saw, you have some huge traps!


that right thier is your problem, you do't have a mind muscle connection, just learn how to flex them and your golden.