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Ideal sets for the traps


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Ideal sets for the traps within the Weight Training & Weight Lifting category.

Excerpt: I usually like to do 4 sets of trap work going very very heavy, I read that years ago. Trap should be lifted heavy because doing them light is kind of a waste of time. This is my setup tell me what you think: 60 pounds for 12 reps 80 pounds for 10 reps 100 pounds for 8 reps Then a last one 120 pounds for 6 reps.

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  1. #1
    All Natural
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    Ideal sets for the traps

    I usually like to do 4 sets of trap work going very very heavy, I read that years ago. Trap should be lifted heavy because doing them light is kind of a waste of time. This is my setup tell me what you think:
    60 pounds for 12 reps
    80 pounds for 10 reps
    100 pounds for 8 reps
    Then a last one 120 pounds for 6 reps.

  2. #2
    HEAD MODERATOR stevesmi's Avatar
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    Re: Ideal sets for the traps

    honestly i don't see any reason to isolate the traps in most situations since they get worked with things like deadlifts or militaries
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  3. #3
    ELITE MODERATOR the_alcatraz's Avatar
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    Re: Ideal sets for the traps

    For traps nothing beats deadlifts, no joke, seems strange but I get huge traps from deads

  4. #4
    Chairman Member BodyMonster34's Avatar
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    Re: Ideal sets for the traps

    bro i lift traps hot and heavy 1 set only

  5. #5
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    Re: Ideal sets for the traps

    Bent over rows , my favorite.


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  6. #6
    Moderator SteveMobsterG's Avatar
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    Re: Ideal sets for the traps

    I don't care about either the numbers or the weight. The only question is 'are you making progress?'. If not then changes are needed. If you are leave as is

  7. #7
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    Re: Ideal sets for the traps

    The main thing is regular classes, gradually increasing the load !

  8. #8
    HEAD MODERATOR stevesmi's Avatar
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    Re: Ideal sets for the traps

    nobody mentioned CLEANS.
    Now taking clients for 1 on 1 consults
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  9. #9
    Good Broly Chez21's Avatar
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    Re: Ideal sets for the traps

    Upright rows everyday for a month. 12-10-8-6-6-8-10-12 double pyramid
    Flex your traps for couple seconds at bottom of each rep. Heavy but controlled. After a month take a week off and watch them explode!

  10. #10
    Moderator MasonicBodybuilder's Avatar
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    Re: Ideal sets for the traps

    Bent Over rows, deadlifts, shrugs all work great
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