Traps... who works them?

[LeeJunFan]

I gave my traps a good beating tonight, just wanna see how many people actually have a session for their traps.

 

[Synpax]

Pretty much anyone that does a backworkout. 5x5 deads (that hits them) and 2x10 shrugs.

Also, on leg shoulder day, I have a headstrap and work my neck for 5x5 with ups and downs - I think that hits traps some, too.

What is included in your trap workout?

BTW - I can whip Bruce Lee.

 

[Romanesque]

For whatever reason my traps grow disproportionatly faster than my other muscles. I only work them once a month.

 

[150shot]

Count me in- i throw them in with shoulders or by themselves when I have time.

 

[UA_Iron]

yeah, I work them.

A couple sets of shrugs at the end of my back workout - it takes it out of me. Usually do barbell shrugs - dumbbell shrugs kill the grip.

 

[big4life]

I work traps with shoulders. I switch it up quite a bit on what I do. I will do two of the following for three sets.

db shrugs
bb shrugs
behind the back shrugs
shrugs using the hammer strength machine.

I have noticed that since my ac joint surgery on my left shoulder, that my left trap is more defined, and a bit larger than my right.

 

[UA_Iron]

I work traps with shoulders. I switch it up quite a bit on what I do. I will do two of the following for three sets.

db shrugs
bb shrugs
behind the back shrugs
shrugs using the hammer strength machine.

I have noticed that since my ac joint surgery on my left shoulder, that my left trap is more defined, and a bit larger than my right.

Have you noticed some good size with that trap routine? I think maybe I should get a little more serious about my traps.

 

[big4life]

Have you noticed some good size with that trap routine? I think maybe I should get a little more serious about my traps.

Yeah I have gained some good size from it, but I also have big traps naturally. The one thing that I always make sure I do is make sure that I am standing straight and use just my traps to lift with. I'm not concerned with the weight I am using, I just want to really squeeze my traps at the top. I see way too many people who use a weight that is too heavy for them so they are not really using the traps to lift with. They also are not getting a good squeeze at the top.

 

[Lord_Suston]

traps on back day and traps on leg day-mine are pretty strong and got some good size

 

[string_bean00]

I do 4 sets of shrugs on back day usually after my deads.

 

[rogerthedog]

I haven't trained them directly in years.
I go heavy on rows. That seems to do it for me.

 

[WalkingBeast]

Traps are one of my best body parts. There was a time when I was all traps. haha I used to do alot of shrugs to build them up in the beginning, but for the last 2 years or so, since I started deadlifting, I stopped direct work. I was deadlifting once a week, but at quite a high volume. My traps seemed to thicken from the deads. I dont know how to measure them, so Im only going by the appearence. Heres a good pic of the traps from a year ago, they may be bigger now. Ill be getting some update pics taken in april with my now small chest and back (due to the injury), but Ill post them anyway.

 

[d3track]

i do traps after back now
usually superset 2 exercies, 3 sets each
has worked for me so far

db shrugs
bb shrugs
should press machine shrugs
incline db shrugs
low pully shrugs
behind the back shrugs
v-grip shrugs

 

[Forge]

I haven't done direct trap work in over a year, and yet they continue to grow from my bar rows and deads. Doubt I'll ever do direct trap work again.

 

[bigdho]

Ah yes traps..... I have the most hanis trap workout. After 24 sets of a shoulder workout (so they are pre exausted) my trap workout goes like this:

set 1
16 reps at 225 all reps are held at the top for a second or so
set 2
14 reps at 315
set 3
12 reps at 365
set 4
10 pers at 405
set 5
8 reps at 455
set 6
6 reps at 485
set 7
8 reps at 405
set 8
10 reps at 315

Then the last 3 sets I superset bb shrugs at 315 with db shrugs at 150lbs per db
That my friends is a trap workout.

 

[WalkingBeast]

Ah yes traps..... I have the most hanis trap workout. After 24 sets of a shoulder workout (so they are pre exausted) my trap workout goes like this:

set 1
16 reps at 225 all reps are held at the top for a second or so
set 2
14 reps at 315
set 3
12 reps at 365
set 4
10 pers at 405
set 5
8 reps at 455
set 6
6 reps at 485
set 7
8 reps at 405
set 8
10 reps at 315

Then the last 3 sets I superset bb shrugs at 315 with db shrugs at 150lbs per db
That my friends is a trap workout.

Great trap workout! There were times when I would hit 12 sets for traps, but pretty rarely. I used to blast them real hard though.

 

[thefren]

I have noticed that doing a lot of sets until I can't absolutely do another rep my traps go nuts on growth. I've had a couple friends tell me my neck seems to be bigger, and I have noticed that as well. good stuff.

 

[The_Ghost]

For traps I do 4 sets with Barbell, 2 with bar in front of body and 2 with bar behind. I then do 2 sets of dumbell shrugs.

Has worked well for me.

 

[ProtienFiend]

how do the front and rear shrugs differ in terms of muscle targeting?

 

[The_Ghost]

how do the front and rear shrugs differ in terms of muscle targeting?

they both target the traps the same I just like variety and I find I can go heaveir with barbell behind and it also keeps my shoulders back.

 

[wnt2bBeast]

I work em once per week.i rotate from either doing them with delts or back..
usually about 5 sets total
couple sets with db's
couple sets behind back bar shrugs