15 sets to bring up traps

[Debaser]

Up the frequency, not the # of sets.

 

[ProtienFiend]

Up the frequency, not the # of sets.

Why would you hit them any more frequently than any other muscle group?

 

[Debaser]

I wouldn't. I would simply train more frequently, and focus on weight progression rather than getting the biggest pump or burn possible.

 

[casualbb]

I've had good experience with shrugs.

Also I don't buy the whole deadlift = traps thing.

Think critically for a sec. The only way that a deadlift works the trap is because you're holding the weight. Well with a shrug, you're holding (usually) just as much weight for just as long, AND you're actually moving the target muscle too!

 

[TRUEsoldier]

15 sets like to much to me, but whatever floats your boat...

I personally like shrugs as well, but I only do about 5 sets barbell
2 sets up right rows, and 2 sets dumbell shrugs, and it always leaves a good burn

 

[jcp2]

first, how old are you, if you are young, don't worry about your traps. Second you have been deadlifting for a whole month and a half and your traps aren't huge yet? If you just started doing deads i am pretty sure your lower back is going to be your weakness, and your hams, so your it is going to a little time for everything to catch up so you can really stimulate the traps. All you are going to really need is heavy deadlifting and 4 sets of power shrugs a week. A power shrug is an explosive shrug, dynamic lifting is much more affective for the upper back than just standing their doing isolated movements. Do a search on the net for proper power shrug form, if you cannot find something i will look for you, i had a link but the board went down and never came back, where i had put it.

 

[wnt2bBeast]

I've had good experience with shrugs.

Also I don't buy the whole deadlift = traps thing.

Think critically for a sec. The only way that a deadlift works the trap is because you're holding the weight. Well with a shrug, you're holding (usually) just as much weight for just as long, AND you're actually moving the target muscle too!

try a static hold sometime and let me know if you feel that in your traps!!! its my experience that deads plus some direct work are all you need for traps..

 

[Nico Cujo]

first, how old are you, if you are young, don't worry about your traps. Second you have been deadlifting for a whole month and a half and your traps aren't huge yet? If you just started doing deads i am pretty sure your lower back is going to be your weakness, and your hams, so your it is going to a little time for everything to catch up so you can really stimulate the traps. All you are going to really need is heavy deadlifting and 4 sets of power shrugs a week. A power shrug is an explosive shrug, dynamic lifting is much more affective for the upper back than just standing their doing isolated movements. Do a search on the net for proper power shrug form, if you cannot find something i will look for you, i had a link but the board went down and never came back, where i had put it.

I agree. I do deads and power shrugs, along with snatches and cleans (not all in the same workout). I don't do slow shrugs, but snap the bar up. Really makes them sore.

 

[TheOak84]

for once i agree with debaser on something, just do 2-3 sets ever other day. someone posted they did that for thier calves and made some gains. one day do a huge drop set, the next day take 30 second breaks, the next daygo to failure and do some static holds. do that for a month, i bet youll like it