Best exercise for building HUGE traps?

[#8]

I seem to have pretty good overall back development and strength, especially over the last year and a bit. The only part that lacks somewhat is my traps. I have done lots of shrugs, deads, bent rows, and others. Is there an optimal trap exercise that might work better? Do I need to lower my reps and up the weight? I usually do high reps on such lifts as shrugs (at least 15 reps per set).

[Ritch]

I`m no expert here, and don`t even train my traps, but did read they respond better to lower reps. I would say dumbell shrugs in the 6-8 rep range FTW.

[Shortdave]

Heavy deads, and hang cleans.

x a billion

[Boulderer77]

.

[#8]

Heavy deads, and hang cleans.

my current dead lift routine is:

225 x 10 warmup
315 x 6 x 3 sets

i include a shrug in the lift as i lean back to complete the ROM. is there a more optimal set and rep routine i should use?

[BIGPOPPAPUMP]

Heavy barbell shrugs i also like upright rows to.

[Redz]

I have been told I have big traps. I do alot of cable exercises, the arnold shoulder press is good too.

[#8]

I have been told I have big traps. I do alot of cable exercises, the arnold shoulder press is good too.

how do you use cables for traps?

[waderow]

my traps are pretty nice. i do light deadlifts, but heavy dumbell shrugs, and also catch them with rear delt flys.
On occasion I do barbell shrugs. I like these cause the bar ****ing bends so much that it looks cool, but in reality, it hurts. I have some kind of injury that gets aggravated by barbell shrugs

[Redz]

I do alot of standing cable fly's

[canadianmuscle0803]

heavy DB shrugs.

[L3]

heavy dumbbell shrugs with a 10+ second pause at the top...nothing else like it

[tiramisu]

deadlifts and more deadlifts.

[flapjack]

deadlifts and more deadlifts.

If that were true, i should have HUGE traps by now...but they seem to be non-existant.

Maybe I was born without them...:a+

[ironwill]

When you go grocery shopping, forego the cart and get baskets....Pump those babies as you shop, the more you buy, the bigger you get, then as you get bigger, you buy more food and it continues on to infinity...progressive resistance...at its finest...

seriously, nothing like heavy deads and rows to make the traps grow.....

[ironwill]

my current dead lift routine is:

225 x 10 warmup
315 x 6 x 3 sets

i include a shrug in the lift as i lean back to complete the ROM. is there a more optimal set and rep routine i should use?
he said HEAVY....lol

[Ritch]

When you go grocery shopping, forego the cart and get baskets....Pump those babies as you shop, the more you buy, the bigger you get, then as you get bigger, you buy more food and it continues on to infinity...progressive resistance...at its finest...

seriously, nothing like heavy deads and rows to make the traps grow.....

So if I see some jacked up dude at the grocery store doing curl and kick backs with his grocery bags while waiting in line, I`ll know it`s you! :greet

[AlladdinSane]

he said HEAVY....lol

True, you should not be able to shrug your heavy deadlift weight.

[#8]

heavy dumbbell shrugs with a 10+ second pause at the top...nothing else like it

the biggest dumbbells i have access to at the moment are only 100's at my gym. is that heavy enough if i include that 10 second pause at the top and keep my reps in the 6-8 range?

[AlladdinSane]

No.

[#8]

i have a shrug machine that has essentially the same motions as a dumbbell shrug as each hand moves independently. is that a fair substitute?

[AlladdinSane]

How much weight will it hold?

[Bowlcut]

the biggest dumbbells i have access to at the moment are only 100's at my gym. is that heavy enough if i include that 10 second pause at the top and keep my reps in the 6-8 range?

Only one way to find out.

In reality time under tension for traps needs to be around a minute so with the isometric pause of 3 seconds, 1 second for both the eccentric and concentric portion, you need to hit 12 reps with a given weight.

[O-Train]

Only one way to find out.

In reality time under tension for traps needs to be around a minute so with the isometric pause of 3 seconds, 1 second for both the eccentric and concentric portion, you need to hit 12 reps with a given weight.

Why? What's the reasoning behind time under tension?

I don't do any direct upper trap work but they get worked from lots of other exercises. Most guys should be focusing on the mid and lower traps. Those areas are almost always under developed.

[#8]

How much weight will it hold?

it will hold about 300 lbs on either side

[Ritch]

I really don`t believe in this time under tension philosophy. I`ve heard things like it takes 60 seconds on TUT to create hypertrophy when alot of big guys just don`t train that way. I really doubt someone can maintain an isometric hold with a weight for 3 seconds on the top for 12 straight reps with anything heavy.

I could use this method for a change of pace from time to time but overall I think the best way to get big is explosive lifting and 2 second controlled eccentric. So 3 seconds per rep and say one does 10 reps. That`s 30 seconds of TUT and usually less, so apparantly by some of these new age experts it`s no good. Once again proving how ****ing complicated people like to make it. I`m not aiming this at you Bowlcut, it`s just your post made me think of this.

Even when cutting most guys say they do 12-15 reps (not that I beleive in high reps for cutting) the time under tension is not even 60 seconds and get results. So if one was to beleive in the 60 TUT for hypertrophy the TUT for cutting would have to be higher right? Well there`s mountains of gym evidence saying otherwise. When was the last time you`ve seen a guy getting ready for a competition using such long TUT?

[#8]

Why? What's the reasoning behind time under tension?

I don't do any direct upper trap work but they get worked from lots of other exercises. Most guys should be focusing on the mid and lower traps. Those areas are almost always under developed.

your reasoning is part of the reason why i asked. my back workout day is pretty drastic in terms of volume and weight, and it seems to be working well. i just thought adding more exercises to the traps (perhaps on shoulder day) would be overtraining. i guess im gonna have to just try it out and see for myself. thanks for the advice boys. always helpful around here. :)

[Bowlcut]

Why? What's the reasoning behind time under tension?

I don't do any direct upper trap work but they get worked from lots of other exercises. Most guys should be focusing on the mid and lower traps. Those areas are almost always under developed.

The reasoning behind time under tension is best explained in Poliquin's books. For a more scientific explanation read Supertraining! by Mel Siff.

In short the reasoning behind time under tension is that muscle tension is the best determining factor for inducing hypertrophy, especially when one uses an isometric pause to dissipate the stretch reflex.

[theboss]

it will hold about 300 lbs on either side

not sure if its the same machine i use (hammer strength)....but it puts 4 plates on per side (360lbs)...has a spot for smaller plates as well........however..i put plates on the grab handles since they are fairly long....2 more 45's per side.....so i am shrugging 540 lbs (on machine)...for 5...i pyramid up from 90 lbs and back down with the 45's for as many as i can get and squeeze at the top.....i feel it today

[L3]

the biggest dumbbells i have access to at the moment are only 100's at my gym. is that heavy enough if i include that 10 second pause at the top and keep my reps in the 6-8 range?

yah 100's will suffice and you dont have to use wrist wraps so your forearms will get a working too...

i usually do either two routines, or mix them as follows:

----
1st set shrug and static hold till fail
2nd set shrug and static hold till fail
3rd set shrug reps until fail
4th set shrug reps until fail
-----

or
----
1st set shrug and static hold till fail
2nd set shrug 7-10 second static holds, 5-7 reps
3rd set shrug 7-10 second static holds, 5-7 reps
4th set shrugs reps till fail
----

i feel like the most imporatnt thing to do when shrugging with DB's is to try to force your chin as far vertically down as possible.. meaning dont bend your neck but push your shoulders up as high as you can and your head/chin as low as you can into your body, kindof like when youre saying "i dont know"

i dont use a bar cause it either rubs my dick (uncomfortably) or hurts my shoulders

[gordi]

I NEVER had any traps at all until I added overhead shrugs to my routine. Now I have some cute little baby traps that I'm all proud of. Heavy (for me, anyway) barbell and dumbbell shrugs never did it for me. I got pretty strong on rows, but they just built up my mid-back and lower traps. For whatever reason, the overhead shrug seemed to hit it just right for me. I saw results with just a 45 and a 10 on each side of an olympic bar or the smith machine. Kept it strict and used as much motion as I possibly could. It's not as satisfying to the ego as making the plates rattle on barbelll shrugs, but it does hit the muscle pretty nicely.

I've also done a lot of cleans and presses the past six months, and that's added a bit of beef to my whole shoulder girdle.

Here's a description of the overhead shrug, in case anyone wants to give it a try:

http://www.abcbodybuilding.com/exercise3/overheadpressshrug.htm

[theboss]

interesting excersize...i can see alot of people doing it wrong though...adding to much weight and using their legs to push it up.

[gordi]

Yeah, you kind of have to take your ego out of it and keep it strict. It's incredibly tiring to go for higher (15+) reps with the barbell. Hard to keep it steady after the first ten!

[Kronis]

heavy dumbbell shrugs with a 10+ second pause at the top...nothing else like it

That sounds painful, especially if combined with a big stretch at the bottom of the rep.

I think I'll try that AND overhead shrugs tonight for my shoulder/trap workout.

[buildinthaskinnys]

I dont know if this sounds silly or not but maybe you might want to try doing nothing for your traps and see what happens, maybe they are burnt out from all the deadlifting you are doing. I know from my experience my traps take a beating when deadlifting, i dont know if this effects everyone the same or not.

[Drummer]

I seem to have pretty good overall back development and strength, especially over the last year and a bit. The only part that lacks somewhat is my traps. I have done lots of shrugs, deads, bent rows, and others. Is there an optimal trap exercise that might work better? Do I need to lower my reps and up the weight? I usually do high reps on such lifts as shrugs (at least 15 reps per set).

I can tell you that when i went WAY heavier than i thought i could, and stuck to 8-10 reps ranges, i found my traps exploded past a sticking point. I use bar shrugs, low v-bar rows (really lean back and pull all the way to stomach), deads. Might work for you, dunno

~DB~

[Drummer]

talked to a trainer today about traps. He said the most direct movement for the TOP of the trap is a shrug. It is best to look down and get your neck out of the way to get a full upper lift, and let the weight down all the way for the stretch. Also, hold at top for a second and let down slow. for the middle trap (bottom of the "t") t bar rows (bar between legs, v-bar to pull) hit that best too.

~DB~

[tex]

hmmmm......id say rack deads are the best.......you move more weight than you would with a shrug movement........

[cog]

Who remembers the Olympia contender from the early-mid eighties,black dude from Barbados or Jamaica,came to Canada and settled in Winnipeg until he was noticed,then on to SoCal?He had a movement something like an overhead fly,seated,palms up,arms slightly bent,not super heavy,bring the db's together overhead.

[the-vanilla-gorilla]

i like doing dummy shrugs and that lunge machine i use it for shrugs also

[bigdaddydrew123]

i find the bigger my deadlift got the bigger my traps got.try adding shrugs after both shoulder and back workout

[natenator]

eating helps growth ;)

[IronRobi]

I can't train traps or they overpower my shoulders. But if/when I did, very heavy shrugs work best for me. I also did them a little different. Instead of pulling up and holding then bringing down... I would pull up and hold, release half way, then back up and hold again at the top then relax. Remember, always try to touch your ears with your shoulders and make funny faces in the mirror. If you can do shrugs without the funny faces, then you're not doing them heavy enough! hahah

[L3]

If you can do shrugs without the funny faces, then you're not doing them heavy enough! hahah

word

[rubarb]

I always find rear Barbell (behind the back) and Dumbbell shrugs excellent, but then again different exercises work for different people, as some people just naturally have big traps.

[mikeok]

POWER CLEANS
they made my traps huge and veiny
not for the weak of heart though takes alot more endurance then a shrug

[7digits]

I like doing Farmer Walks. I'll pick up 90lbs dumbells, walk 20 steps, turn around and walk another 20 steps.

[Praetorian]

If you want big traps you need to train the basics heavy. Grab a barbell. Shrugs behind the back to start 3 heavy working sets and then switch to the front 3 heavy working sets. I mean with some serious poudages. I work up to 7 plates per side in front and 6 behind for 10-15 reps. Then Ill drop some weight get 20 reps and then drop again say to 5 plates aside and go for 40-50 reps.
Machines and dumbbells are fine but wont build size like a barbell. Use the machines at the end of the workout or for your last exercises.
Deadlifts do help alot for overall development but they should be a staple anyway.
P

[Praetorian]

Offseason 275lbs.
P

[SmallieBigs]

^^^^^^

Sweet farking Jesus!!! Lookin' swole there P!

Totally have to agree on rear bb shrugs along with fronts.... I found after doing rears for a while it helped make good gains.... my grip strength just sucks... lol

[Scaffer]

Usually my traps routine goes like this

3X 6-8 seat DB shrugs
3X 6-8 stand BB shrugs
3X 6-8 behing back BB shrugs

also, I like to play with rest-pause,meaning on my last rep,i shrug one,count 5 secondes then shrug till failure,pause 5sec,shrug some more and I can go on like this for 5 times.

[rickyboy36]

Deadlifts,upright rows with your hands close together

[Korilon]

I nwever used to have traps till I started to do side laterals with a twist at the top.
Just twist your wrists forward and it hits the traps nicely.

Along with that i do cable shrugs with the full rack 12 reps then hold at the top for 10 sec then 12 reps again and hold 10 sec. do that for 4 sets and it burns nicely.

I got nice results from these 2.

[natenator]

deads ladies and gentlement. Some have great genetics for trap thickness and height but most of us have to work at it. Deads hit the traps hard!

[Winnipeg Muscle]

I have to concur...Deads all the way, if you have lots of time and want a finisher I like one arm dumbbell shrugs with lighter weight and lots of reps...seems like you get a better ROM with one arm dumbbells IMO.

[#8]

deads ladies and gentlement. Some have great genetics for trap thickness and height but most of us have to work at it. Deads hit the traps hard!

with a shrug at the top? how do you target traps in a dead?

[theboss]

with a shrug at the top? how do you target traps in a dead?

just go heavy man....you'll see

[natenator]

just go heavy man....you'll see
what he said.

Start getting up in weight, 315, 405, 450, 500 and you'lll be felling it in your traps the next day. People think deads are solely for the lower back but fail to realize just how many muscles are involved in the pull especially at heavy ass weight!

[#8]

what he said.

Start getting up in weight, 315, 405, 450, 500 and you'lll be felling it in your traps the next day. People think deads are solely for the lower back but fail to realize just how many muscles are involved in the pull especially at heavy ass weight!

true. im up to 335 for 8 reps now. i could probably go heavier, but its not really conducive to what i need to do. ill keep up at this weight until i can get 4 sets of 12.

should this be done on back day or shoulder day?

[natenator]

true. im up to 335 for 8 reps now. i could probably go heavier, but its not really conducive to what i need to do. ill keep up at this weight until i can get 4 sets of 12.

should this be done on back day or shoulder day?
actually, it is very much inline with what you want to do. Hockey requires strength in this day and age and heavy ass deads will get you there. I say work towards a more PL style training with deads 1-5 reps, 1-3 reps then deload with some higher reps and back to the strength phase.

What you don't want/need is a huge increase in size because that creates other issues (yes some additional mass is good but there becomes a point of diminishing returns) but strength is definitely something you want as much of.

[#8]

actually, it is very much inline with what you want to do. Hockey requires strength in this day and age and heavy ass deads will get you there. I say work towards a more PL style training with deads 1-5 reps, 1-3 reps then deload with some higher reps and back to the strength phase.

What you don't want/need is a huge increase in size because that creates other issues (yes some additional mass is good but there becomes a point of diminishing returns) but strength is definitely something you want as much of.

im just worried about too much thickness in my mid section from doing deads super heavy. i agree strength is important but i feel its much more important to have good balance (not core strength, actual balance) and incredible leg strength and conditioning.

[natenator]

im just worried about too much thickness in my mid section from doing deads super heavy. i agree strength is important but i feel its much more important to have good balance (not core strength, actual balance) and incredible leg strength and conditioning.
do rack deads then.

and I doubt you eat enough to reallly get that bulky in the midsection so you'll be ok.

[#8]

do rack deads then.

and I doubt you eat enough to reallly get that bulky in the midsection so you'll be ok.

you're prolly right. thanks dude. always helpful :)

[Shortdave]

im just worried about too much thickness in my mid section from doing deads super heavy. i agree strength is important but i feel its much more important to have good balance (not core strength, actual balance) and incredible leg strength and conditioning.

Yeah cause a thicker midsection wouldn't make you more stable and more powerful. Building an explosive posterior chain is horrible for sports.

[#8]

Yeah cause a thicker midsection wouldn't make you more stable and more powerful. Building an explosive posterior chain is horrible for sports.

a thicker midsection certainly would make you more powerful, but it would certainly hinder your agility and explosiveness. I look at the most talented and most successful players I played with, and guys who play pro, and none of them train like a body builder. Im not saying it doesnt have its place, it for sure does, but it has to be balanced out with more functional training.

[Drummer]

nothing beats a straight barbell shrug for me. My traps are nutty cause of genetics tho. all types of rows really hit traps too, especially low close grip rows, like when you see the guys at the guy put a bar between their legs and grab a v bar to pull with.

~DB~

[Shortdave]

a thicker midsection certainly would make you more powerful, but it would certainly hinder your agility and explosiveness. I look at the most talented and most successful players I played with, and guys who play pro, and none of them train like a body builder. Im not saying it doesnt have its place, it for sure does, but it has to be balanced out with more functional training.

Who said anything about bodybuilding training? Not much is more functional than heavy deadlifts, heavy squats and heavy clean and presses.

[#8]

Who said anything about bodybuilding training? Not much is more functional than heavy deadlifts, heavy squats and heavy clean and presses.

compared to functional athletic training, i would consider that bodybuilder style training. strength plays a huge factor in hockey, but IMO one will get much farther ahead by focussing their efforts on speed and explosive movement training. i have yet to find a training video for off ice training that contains "heavy" deadlifts. i believe a good mixture of both styles is probably the best way to go, but limiting mass gain in the mid section is important.

[Shortdave]

Ever try pulling a big dead without speed?
Ever try performing a clean without explosiveness?

[#8]

Ever try pulling a big dead without speed?
Ever try performing a clean without explosiveness?

dude, im just saying it has almost zero applicibility or function to the game of ice hockey. ive done a bit of dryland training and gym training hockey related.....

[AlladdinSane]

Wrong.

[natenator]

Wrong.
+2

[AlladdinSane]

+2

:handsome

Maybe we can get along!

[natenator]

dude, im just saying it has almost zero applicibility or function to the game of ice hockey. ive done a bit of dryland training and gym training hockey related.....
have you ever worked with a strength coach? I'm going to assume no because if you had your viewpoint would change.

I am not sure why people believe sports requires a whole different type of training system. Yes, some elements require different types of training - speed, agility, etc but sports like hockey, football, baseball, basketball all require a component of strength to compete in a selected sport. Strength training principals are well established and fundamentally sound. Tate, Simmons, etc. You know they've trained their fair share of athletes for the aforementioned sports.

One just needs to open their mind to realize things aren't as different as one might like to think. A great example of this was Daniel Briere's training with Hugo Gerard a few years ago. For those who don't know, Gerard is a record holder strongman competitor.

[cog]

IIRC,Bure was big on squats.

[#8]

have you ever worked with a strength coach? I'm going to assume no because if you had your viewpoint would change.

I am not sure why people believe sports requires a whole different type of training system. Yes, some elements require different types of training - speed, agility, etc but sports like hockey, football, baseball, basketball all require a component of strength to compete in a selected sport. Strength training principals are well established and fundamentally sound. Tate, Simmons, etc. You know they've trained their fair share of athletes for the aforementioned sports.

One just needs to open their mind to realize things aren't as different as one might like to think. A great example of this was Daniel Briere's training with Hugo Gerard a few years ago. For those who don't know, Gerard is a record holder strongman competitor.

i agreed that it has its place, but it should not be done to the extent that most people think it should. i read all the time about how guys drop weight and show up at camp faster and more dangerous on the ice. i have bulked up before following a training program given to me by a pro BB friend of mine. I dont think i have ever had such poor performance on the ice. i was sitting around 230 lbs fairly lean. i was bigger and stronger than almost any other point in my career and it had detrimental effects to my game. there are a few people on here who know what they are talking about and can walk the walk, but when it comes to hockey, i know what im talking about and i have been there. strength training is necessary, but functional training is more important, hands down.

[#8]

squats are an essential part of functional training. dead lifts and cleans are not.

[cog]

I would agree with you on heavy deasdlifts,you would be carrying some residual low back fatigue,IMO.Power cleans I consider as indispensable as squats for maintaining some mass.What's that saying,if you wanna be pro you gotta play low?

[Bowlcut]

To paraphrase Joe De Franco there is no such thing as a functional exercise. Practicing your sport using drills takes strength and makes it functional.

Wise words from a guy who has had around 50 clients drafted into the NFL.

[natenator]

i agreed that it has its place, but it should not be done to the extent that most people think it should. i read all the time about how guys drop weight and show up at camp faster and more dangerous on the ice. i have bulked up before following a training program given to me by a pro BB friend of mine. I dont think i have ever had such poor performance on the ice. i was sitting around 230 lbs fairly lean. i was bigger and stronger than almost any other point in my career and it had detrimental effects to my game. there are a few people on here who know what they are talking about and can walk the walk, but when it comes to hockey, i know what im talking about and i have been there. strength training is necessary, but functional training is more important, hands down.
you still seem to think size and strength have to go hand in hand. They do not. There was no reason you needed to bulk up to go into a training camp at 230lbs. You can gain a surreal amount of strength while maintaining a normalized body weight.

Next time try listening to a strength and conditioning coach instead of a bodybuilder.

[thecivilizedanimal]

So if I see some jacked up dude at the grocery store doing curl and kick backs with his grocery bags while waiting in line, I`ll know it`s you! :greet

i purposfully walk home ding it with my groceries, i worry that i look like a retard though, i def need to work onmy left more then my right ,


but shrug / hold/ release, i blast away a few sets to get them tired too,