Number of sets for traps?

[Fast Twitch Fiber]

How many sets of trap work do you guys do and how many times per week? I've just realized that my trap workout is pretty wimpy. I do 3 sets of shrugs once a week on chest night. I used to do behind the neck presses and upright rows for delts but rotator cuff problems have ended that. I also deadlift every other week. What else can you do for traps besides shrugs and upright rows and over head presses?

 

[THE_BIG_FED]

i used to not work my traps and get compliments on them. so 4 sets shrugs on shoulder day is it for me. i had big traps even before i had any other muscles on me, lol. you know how it goes. i think i am gonna do an intensive trap program to get them so big i have no neck. and upright rows suck! i agree. but they seem to be one of the only other things that make me feel the traps other than various shrugs like BB and DB shrugs.....or those behind the back shrugs.

 

[Guiness]

I tend to pinch a nerve in my neck when I do upright rows so I don't do them. On back day, wednesday, I do rack pulls to finish my workout. Generally 3-4 set pyramiding down 8-5 reps a set. I've been substituting them for deads cause I've been dieting lately and have done deads all winter. Then on shoulder day, saturday, I do 4-5 sets of shrugs, dumbell or barbell, in the 8-20 rep range.

 

[gymtime]

Seems to me that between the shrugs and deads, you're probably ok. Not a whole lot more you can do, other than adding some rear delt work to your routine which will also hit the traps.

 

[hardrock]

I hit em once per week for 3-5 sets. Last 2 sets always to failure.

 

[muscleup]

6-9 sets{HEAVY} per week.

 

[Paulos]

Never.

I DL every other week and it is enough.

 

[Singleton]

My favorite thing is the Hammer Strength shrug/deadlift machine. I love this fucking thing!

4 plates on each side, more if I'm feeling masochistic. Wrist straps tied tight. As many reps as possible. Lots of noise and sweat.

1 set.

 

[Devastation]

Mike Miller (who visits this board) does shrugs on back and shoulders day (a day by itself). He shrugs as follows:

135x100
215x75
315x50
405x25
495x15
550x5
135x as many as possible

You get the idea go heavy and do multiple sets. I started this 3 weeks ago. not quite as heavy on the final sets though

 

[SofaGeorge]

I do 9 sets for pretty much every body part.

 

[JG1]

I hit them directly with 4 sets of shrugs, 15-20 reps. However, thats after 4 sest of heavy dead-lifts. Traps are probably my best bodypart....they've always been extremely thick.

 

[Syphonfilter]

Overhead shrugs work very well. Definitely hits them in a manner few have felt, myself included. Awkward at first but very nice. Simply hoist the bar overhead as in the top of the pressing movement and hold it there. Shrug your shoulders upwards while holding the weight. I've never received a pump in my traps from deads or standard shrugs like the one I experienced from this movement. There are other exercises that can be done to hit the traps as well, not just Deads and shrugs.

 

[TheRide]

How many sets of trap work do you guys do and how many times per week? I've just realized that my trap workout is pretty wimpy. I do 3 sets of shrugs once a week on chest night. I used to do behind the neck presses and upright rows for delts but rotator cuff problems have ended that. I also deadlift every other week. What else can you do for traps besides shrugs and upright rows and over head presses?

Traps have always been a weak point on me. I hit them twice a week. I rotate different exercises (barbell shrugs, dumbell shrugs, single arm dumbell shrugs, etc...)


There are two lifts that I have found to really help me as far as strength and thickness goes. First, my gym has a bar that is in the shape of a diamond. Once the plates are loaded you stand in the middle of the diamond and basically deadlift it to a standing position and then do your shrugs. It KILLS my traps but I love this lift. I can really isolate the muscle group.

The second lift I've been doing for about 6 months. I was shown it by a strength and conditioning coach whom I know. Basically you sit at a lat rowing machine and shrug horizontally - pinch your shoulder blades back and be sure NOT to roll your shoulders at all. Your traps only travel 3" or so but the theory is that you are hitting the horzontal muscle fibers where traditional shrugs stimulate the verticle fibers. I have had great results in re: to thickening up my traps and upper neck. I highly reccomend the lift.