Trap Work

[iron addict]

I get new trainees that frequently ask if we can add in some direct trap work. Now if the trainee has a big deadlift and still has issues with his traps I will oblige him, but when I got a guy that is deadlifting 275-350 the last thing he needs is extra work to make his traps grow, if anything, he likely needs some extra posterior chain work to help his deadlift go up.

I used to have shitty traps. So….every week after deadlifting I did shrugs. I did dumbbell shrugs, I did barbell shrugs, I did trap-bar shrugs. I shrugged my little ass off. And you know what? My traps still didn’t grow. Finally I kind of gave up and just focused on my deadlifts. When I was deadlifting 405 for 10 damned if I didn’t have a nice set of traps. When I pulled my first 500 lb dead, WOW, they were lots bigger, and since then going to a 600 lb pull damned if they didn’t grow more without doing a single damn shrug.

My experience is exactly what I see with training clients and in exchanging info with lifters all over the country. Until you are doing your deads with about 4 bills on the bar your sole trap concern should be making that dead go up and you will likely find traps take care of themselves. If they don’t? Add a few sets of shrugs. It ain’t rocket science—lol.

Iron Addict

 

[huskyguy]

I couldn't agree more. Deadlifting is an awesome exercise.

 

[old timer]

i agree. it is much easier to obtain bigger traps from doing deadlifts than the other way around...shrugs first.

but yeah....i must admit after doing deadlifts, i did enjoy a few extra set of traps and i felt a direct effect...but notice i said i FELT, it doesn't necessarily mean it was taking 100 effect. just to show you how the human body can fool itself into thinking that something might be working; while in reality may not be.

for example doing 15-20 reps on a compound exerice may FEEL like a huge pump. but in actually, compared to doing 6-8 or even 10-12, the 15-20 reps are not that affect for sheer size/strength.

and i must admit everyone has different muscle fiber ratio types, but this reference is only referred to people who are TRULLY DIFFERENT and for them they have to adapt differently in the life of weights.

doing compound exercises will not only affect the main muscle groups, but also will do wonders for the secondary muscle groups.

 

[mister69]

deadlifts are my favorite exercise

 

[Vennom96]

I have pretty good traps and I built them by doing barbell shrugs CORRECTLY along w/ deads. I think good form and having a weight on the bar that people can actually shrug is key. I've seen sooo many guys in the gym throw on every 45 they can find within 50 feet and do this thing that looks like their shoulders are just spasming or twitching, and they'll do this about 10-15x. You have to have a weight on the bar that can actually be raised up several inches and shrugged as opposed to the shoulders just twitching.

 

[Tafman]

i have been doing shrugs after deadlifts and i can see improvements. i can only DL 260. shrugs with dumbells i can do a set of 6 with 130lb in each hand with correct form. i think imma move to the hammer strength shrug machine bc 130s are the max dumbells.

 

[inked1]

good post IA. I was only just talking about this with a couple of dudes at the gym this arvo

 

[shaved_head_in_NC]

I get new trainees that frequently ask if we can add in some direct trap work. Now if the trainee has a big deadlift and still has issues with his traps I will oblige him, but when I got a guy that is deadlifting 275-350 the last thing he needs is extra work to make his traps grow, if anything, he likely needs some extra posterior chain work to help his deadlift go up.

I used to have shitty traps. So….every week after deadlifting I did shrugs. I did dumbbell shrugs, I did barbell shrugs, I did trap-bar shrugs. I shrugged my little ass off. And you know what? My traps still didn’t grow. Finally I kind of gave up and just focused on my deadlifts. When I was deadlifting 405 for 10 damned if I didn’t have a nice set of traps. When I pulled my first 500 lb dead, WOW, they were lots bigger, and since then going to a 600 lb pull damned if they didn’t grow more without doing a single damn shrug.

My experience is exactly what I see with training clients and in exchanging info with lifters all over the country. Until you are doing your deads with about 4 bills on the bar your sole trap concern should be making that dead go up and you will likely find traps take care of themselves. If they don’t? Add a few sets of shrugs. It ain’t rocket science—lol.

Iron Addict

Great advice, i'm going to try it. I do deadlifts now, but i'm stuck on my current weight. All my other lifts are going strong, going up in weight, but for some reason my deadlift weight is stalled. Its very frustrating

 

[Dlove]

Good post iron addict, i just got done replyn to someone on beyondmass where you posted the same thread. The guys is worried and wondering if deadlifts thicken waist. It does suck that i can't fit in any of my diesel paints and other expensive clothes but so what if my waist is bigger im glad to now have lat's.

Trap work Upright row's have been helpin a lot too.

 

[joshbeam1]

I can't say enough good about deads. I just wish i wouldve been doing them all along. They give u lats, traps, thick lower back, hams. deads kick ass.
I'm doing almost 500lbs on dl's and still don't think I have much for traps...some disagree though. Just don't think i'm that big yet.

 

[joshbeam1]

as far as gains are conscerned, u haven't seen shit till u start deadlifting. So the sooner u start, the better.

 

[ESCOBARCLAN]

A great exercise to wake up your traps is to shrug too heavy, cheat and jump it like a son of a bitch on the way up, hold, then get everything you can out of the negative, do this and drop a plate or two after each set. Never fails.

 

[Swellin]

Funny you found a thread that is a year and a half old then completely dismissed the point of the thread as presented by the initial poster who has quite a reputation for training people.

I like your idea, but really...I agree with IA 100% on this. If you aren't deadlifting over 4 bills, then your trap work should be focused on getting your deadlift up.

 

[mister69]

deads lifts \rack pulls \ sumo deads\ old school t-bar rows

 

[jynx]

power cleans also thickened my traps

 

[silver_shadow]

A great exercise to wake up your traps is to shrug too heavy, cheat and jump it like a son of a bitch on the way up, hold, then get everything you can out of the negative, do this and drop a plate or two after each set. Never fails.

they are called jump shrugs or power shrugs - it's not cheating. yes, they are effective.

 

[jcp2]

I was doing real high rack pulls for a few weeks with a training partner. I think it is in one of my logs but i was doing close to 700 lbs for 15 i think. Nothing i ever did hit my traps more than that.

 

[tman55]

I get new trainees that frequently ask if we can add in some direct trap work. Now if the trainee has a big deadlift and still has issues with his traps I will oblige him, but when I got a guy that is deadlifting 275-350 the last thing he needs is extra work to make his traps grow, if anything, he likely needs some extra posterior chain work to help his deadlift go up.

I used to have shitty traps. So….every week after deadlifting I did shrugs. I did dumbbell shrugs, I did barbell shrugs, I did trap-bar shrugs. I shrugged my little ass off. And you know what? My traps still didn’t grow. Finally I kind of gave up and just focused on my deadlifts. When I was deadlifting 405 for 10 damned if I didn’t have a nice set of traps. When I pulled my first 500 lb dead, WOW, they were lots bigger, and since then going to a 600 lb pull damned if they didn’t grow more without doing a single damn shrug.

My experience is exactly what I see with training clients and in exchanging info with lifters all over the country. Until you are doing your deads with about 4 bills on the bar your sole trap concern should be making that dead go up and you will likely find traps take care of themselves. If they don’t? Add a few sets of shrugs. It ain’t rocket science—lol.

Iron Addict

agreed. i see guys at the gym doing way too many sets of shrugs. they want big traps. i want to help by going over there and suggesting they do deads, but i usually do not do that 'cause people don't like unsolicited advice.

Anyway, when i started doing deads years ago, my traps started to get big. that is all i need for traps.