Traps

[NovaFlex]

No, not the tranny porn that you all like—the muscle.

My dudes with the monster traps, what do y’all do to target them and is effective for you? Sets / reps / movement / weight?

I do a ton of back work, and although they’ve grown, they’re still pretty average. I’m more of a power lifter, but still want the aesthetic.

 

[Rosconow]

I'm part of the "no neck" crew. Although part of it is genetics, different variations of shrugs are needed. Barbell, dumb bell, machine shrugs are all part of the equation.
Doing high volume high reps, along with heavy 1rep max to failure is all needed.
My fav exercise as of late is doing shrugs on the standing calf raise machine. With the pads (weight) right on your shoulders, there are no other body parts to cheat your traps out of doing the work.
And like everything, whether it be a push or pull exercise, do it with intensity and purpose.

 

[NovaFlex]

I'm part of the "no neck" crew. Although part of it is genetics, different variations of shrugs are needed. Barbell, dumb bell, machine shrugs are all part of the equation.
Doing high volume high reps, along with heavy 1rep max to failure is all needed.
My fav exercise as of late is doing shrugs on the standing calf raise machine. With the pads (weight) right on your shoulders, there are no other body parts to cheat your traps out of doing the work.
And like everything, whether it be a push or pull exercise, do it with intensity and purpose.

Appreciate the response bro

 

[JC Grifter]

I believe it’s mostly genetics, especially with certain muscles. I’m not huge at all but I look like I hit traps a lot lol. Honestly I’ve never done one shrug in my life. They get hit doing other exercises. It’s just like people with monster calves that don’t ever workout.

 

[Eman]

Dumbbell shrugs with a two second hold at the top. In the 10-12 rep range. I think this is probably the best exercise you can do for them. Most people move way too fast with these.

Farmers walks are also good if you have access to the handles... Dumbbells aren't quite as good at hitting traps doing walks unless you use straps or have phenomenal grip endurance.

 

[Btcowboy]

I am by no means big with monster traps, but what has worked for me is high reps as heavy as you can and 2-3 second holds on both shrug and stretch.

 

[Vincentino]

I’m by no means a giant, like other guys have stated, but I have a respectable peak in my traps. Now, mine don’t have the thickness that I would like, that shirt bulging effect really isn’t there in my opinion, but from the front you can definitely see them. Deadlifts, all variations, keeping my traps engaged through the working sets, that’s what built mine, that and I guess heavy rows on the cables. I never got much from shrugging, but I don’t guess I ever did them extremely consistently either.

 

[EazyE]

Top range deadlifts and hang cleans/high pulls. These two will add slabs of muscle to your entire upper back and trap area. They will thicken up your infrastructure like no other exercises.

Along with dumbbell shrugs and farmers walk. Those will round things out for good overall trap development. Plus heavy farmers walk is similar to sled push for fat loss and endurance.

 

[Test_Subject]

No, not the tranny porn that you all like—the muscle.

My dudes with the monster traps, what do y’all do to target them and is effective for you? Sets / reps / movement / weight?

I do a ton of back work, and although they’ve grown, they’re still pretty average. I’m more of a power lifter, but still want the aesthetic.

HEAVY rack pulls from above the knee with a pause at the top of the rep, snatch grip deadlifts, farmer carries, heavy high pulls from blocks, dumbell paused shrugs.

Pick a couple of those and your traps will blow up in a serious way.

 

[EazyE]

HEAVY rack pulls from above the knee with a pause at the top of the rep, snatch grip deadlifts, farmer carries, heavy high pulls from blocks, dumbell paused shrugs.

Pick a couple of those and your traps will blow up in a serious way.

And if those don’t add slabs to your traps....train harder and eat more. These are the best trap builders. Period.

 

[NovaFlex]

And if those don’t add slabs to your traps....train harder and eat more. These are the best trap builders. Period.

Yeah I’m gonna rotate most of these suggestions into my upper days. It’s kinda hard to train harder than I already do, without passing out lol.

 

[NovaFlex]

And if those don’t add slabs to your traps....train harder and eat more. These are the best trap builders. Period.

Yeah I’m gonna rotate most of these suggestions into my upper days. It’s kinda hard to train harder than I already do, without passing out lol.

 

[NovaFlex]

HEAVY rack pulls from above the knee with a pause at the top of the rep, snatch grip deadlifts, farmer carries, heavy high pulls from blocks, dumbell paused shrugs.

Pick a couple of those and your traps will blow up in a serious way.

I never thought about doing high pulls from blocks. That’s actually great

 

[LeoTC]

Snatch Grip High Pulls
Power Cleans
Farmer's Walk
Block Pull w/ Static Hold (Heavy)

Rear BB Shrugs
DB Shrugs

 

[egonormical1010]

+1 for db shrugs if you want Tom hardy traps (when he played in warrior)

 

[Silentlemon1011]

I find a great way to build bigger traps (Obviously all of the above is awesome)
Is to incorporate them into other training techniques
When I do farmers carry, I shrug while I walk.
If I'm rapping deadlift, I'll do a shrug at the top end of my lift, ensuring to really hold the weight at the top of my movement and really contract/squeeze the muscle hard.
@Rosconow is right, a lot of it is genetics, I have freaky traps, same as my calves... I havnt touched calves in probably a dozen years and they are giant!

 

[AlwaysHungry]

I have huge traps naturally and also upper back.
I rarely train the traps when I do and I'm on they blow up seriously you can see them from the jacket lol

Best trap builders imo are heavy rack pulls
And db shrugs
On db shrugs I lean a little forward try it you will have a lot of better contraction you will see them blow up

Also
Dbol,Tren,Bolde are the best for trap development

 

[NovaFlex]

I have huge traps naturally and also upper back.
I rarely train the traps when I do and I'm on they blow up seriously you can see them from the jacket lol

Best trap builders imo are heavy rack pulls
And db shrugs
On db shrugs I lean a little forward try it you will have a lot of better contraction you will see them blow up

Also
Dbol,Tren,Bolde are the best for trap development

I’m just coming off a test / tren cycle. Will have to try bold next cycle with it.

 

[NovaFlex]

HEAVY rack pulls from above the knee with a pause at the top of the rep, snatch grip deadlifts, farmer carries, heavy high pulls from blocks, dumbell paused shrugs.

Pick a couple of those and your traps will blow up in a serious way.

Holy shit dude...Just wanted to come here and say that I tried the snatch grip high pulls (had to watch some YT videos, cos I never done them) they are insane. Great for conditioning as well. Only made it to 185, but they’re fucking brutal—I love it.

 

[Plate Smacker]

I don't even do direct trap work, and they are huge. I wish my arms grew like that.
When I do side laterals, I go slightly above PARALLEL however, which brings in the traps.
I do throw in a shrug at the top when warming up on deadlift.
Now, yes, genetics... but here is a caveat.

I recommend using dumbbells more for exercises.

I work in a prison(go figure lol), and the inmates in Level 4 have a small weight pit with dumbbells ONLY.
The level 2 guys have a full weight pit with gym equipment and barbells.
The level 4 guys, even the skinny guys, have immense trap development. Everyone that hits the level 4 weight pit with only dumbbells, has traps, EVERYONE! No matter genetics, trap city.

Their trap development is huge compared to the Level 2 guys that don't use the dumbbells as much.