Hey All,

One of my personal goals is to build huge traps. I don't know why...but I like they way they look, and its a look I want to work for.

Other than heavy Upright Rows and Shrugs...what exercises do you suggest?

Also, do you work traps on "back" day or "shoulder" day?

Thanks in advance

BIG Sean Madigan

You and me both Sean. Big traps were a goal for me!

Upright rows and shrugs always gave me good results. Believe it or not I actually like the machine shrugs better than barbell or dumbbell shrugs. Don't know why, maybe because it was easier to hold the handles perhaps.

You'll get some great trap work off of heavy deadlifts too I believe. I would try to incorporate these into your routine (on back day) if possible.

As to "when" well I usually went for direct trap work (upright rows / shrugs) on my shoulder day, although I do tend to see many, many people advising people to do them on back day. I honestly do not know which would be more appropriate, but I have seen great trap growth doing those 2 exercises (low volume, high weight/intensity) on days other than back day.

Oftentimes I'd hit them on deltoid day. I also did a few plans having them on NEITHER delt or back day, but on a day with like chest or something. I know it's strange, but so am I. :)

One more thing - I like a low volume, high intensity/weight style of lifting. Lower on the rep range (usually around the 6-8 range). But on shrugs I always do more reps. I think the shorter range-of-motion can sometimes call for this perhaps. Anyway on shrugs (and calf raises, wrist curls, etc.) I like for a higher rep range, around 12 or more.

Good luck. Big traps are great. :)

Hey All,

One of my personal goals is to build huge traps. I don't know why...but I like they way they look, and its a look I want to work for.

Other than heavy Upright Rows and Shrugs...what exercises do you suggest?

Also, do you work traps on "back" day or "shoulder" day?

Thanks in advance

BIG Sean Madigan

Work traps on shoulder day with shrugs & upright rows. Then again on back day incorporate rows & deads, they'll hit your traps also. For a best result, try not to work shoulders & back directly the day after.

This is my routine:

Mon: delts-traps
Tue: chest-triceps
Thu: back-biceps
Fri: legs

I do mine on back day, if you do them on shoulder day then you will do them again when you DL so why would you train them twice as often as anything else?

I have found in the past that heavy shrugs are the key. DB's or BB are fine but I have found you need to go heavy so a BB tends to suit me better. You will want a power rack so you don't have to deadlift the weight from the floor. I was able to shrug more than I could DL during my best times.

DEADLIFTS.... gotta incorporate those major compound exercises, at least one in each workout. deads, bench, squats, rows...

DEADLIFTS.... gotta incorporate those major compound exercises, at least one in each workout. deads, bench, squats, rows...

Yup...all the guys I see with huge traps deadlift very heavy. That'll do it for sure.

DEADLIFTS.... gotta incorporate those major compound exercises, at least one in each workout. deads, bench, squats, rows...

Agreed. I honestly don't believe some extra sets of shrugs or upright rows will do anything for your traps, but if you really want them HUGE you gotta up the frequency.

I do my traps on Back Day.
If you really want to blast your traps try Supersetting Deads with Shrugs. I superset Deads with Shrugs every other back workout.
Your traps will beg for mercy. :spaz:

i work mine on back day....although they get a brutal workout when i'm doing standing calf raises on a machine.....so i guess thats a good excercise for them ....calf raise machine but focus on traps

I usually just shrug at the top of each deadlift i do, seems to be working... of course my traps are the biggest, but neither is the rest of me :D... but im working on it.

Yup...all the guys I see with huge traps deadlift very heavy. That'll do it for sure.

I know a guy that rarely deadlifts but has big traps. He doesn't squat as much as he should either, and has strong legs, but not anywhere near as strong as would go with his big upper body. He does shrugs, cleans, hang cleans, stuff like that.

Your traps will beg for mercy. :spaz:

...But will they GROW? There's a difference between 'pain' and 'growth'.

...But will they GROW? There's a difference between 'pain' and 'growth'.

Sure, why wouldn't they grow if doing exercises that hit them hard and eating right? Good advice from everyone so far. Don't forget weighted pull-ups and chins. Great back exercises and they also hit your traps in addition to deads, rows, shoulder work, and shrgus.

Sure, why wouldn't they grow if doing exercises that hit them hard and eating right? Good advice from everyone so far. Don't forget weighted pull-ups and chins. Great back exercises and they also hit your traps in addition to deads, rows, shoulder work, and shrgus.
Well I think what he was saying was that there is a difference in pain and growth. For example, my chest would be on fire if I did 10 sets of 100 reps of really, really light bench presses, but it wouldn't do anything for growth. :)

(I assume that is what he was alluding to.)

Well I think what he was saying was that there is a difference in pain and growth. For example, my chest would be on fire if I did 10 sets of 100 reps of really, really light bench presses, but it wouldn't do anything for growth. :)

(I assume that is what he was alluding to.)

True! :tu:

ive been deadlifting very heavy and im on a cutting diet and my traps are decent (i think)... well decent for a cutting diet i guess. now if i was bulking... sheitt dawg! i just started incoporating shrug work. upright rows? hmm never done that. im going to look into it.

...But will they GROW? There's a difference between 'pain' and 'growth'.

Complete edit: (was rushed for time earlier)

They work for me.
My traps have shown considerable growth over the past few months.
When I do supersets (or any exercise for that matter) with dead and shrugs I go hard & heavy. I use a 4-8 rep range on deads and 8 to 12 on shrugs /1 warm up set & 3 supersets.

I have to really psyche myself up for them because they completely drain me.

Complete edit: (was rushed for time earlier)

They work for me.
My traps have shown considerable growth over the past few months.
When I do supersets (or any exercise for that matter) with dead and shrugs I go hard & heavy. I use a 4-8 rep range on deads and 8 to 12 on shrugs /1 warm up set & 3 supersets.

I have to really psyche myself up for them because they completely drain me.

OK. :tu:

I just meant that many people recommed all kinds of worthless pumping thingies because they "feel good" but never mention if they actually make the muscles BIGGER.

I find a good heavy db shrug does the trick. Here's my traps - they're not really symmetrical though.

http://www.groomfamily.net/traps.jpg

The best overall lift for trap development is the deadlift, especially if you use the trap bar and shrug it at the end. That worked best for me.

...just a newbie's input :D but i do shrugs at the end of my deadlifts and i also add in some shrugs on shoulder workouts...

...the results? today in the gym a guy said 'you've got really big traps for a girl'...

considering I AM a girl...i figure that's a good thing...

so shrugs it is! :D

Heavy deadlifts have definitely improved my traps.

Heavy power or hang cleans definitely work as well.

Another movement which I have seen both Lee Haney and Ronnie Coleman do is behind the back shrugs. Both of these men display(ed) tremendous trapezius development.

i do mine on back day, and i dead lift heavy, it blasts the shit outta them, find what works for you then do it.