Traps

[sisir012]

How can i devolop traps muscle.what should be the reps ?

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[muskate]

The traps are extremely one of the biggest muscles in your body that run from shoulder blades all the way into your lower back. People forget that that the trapezius muscle is comprised of both the upper and lower traps. The upper traps are the best trained with exercises like dumbbell shrugs. They are primarily an endurance muscle so the rep range of 10-30 is ideal.

The lower traps are best trained with close grip rowing and pull down movements like the t-bar row and close grip V-bar pull downs. They are best trained in a rep range of 6-12 reps per set.

The best overall back exercise that develops the entire back and traps is the deadlift. I would start off your back workout with deadlifts and then do some narrow grip movements and shrugs.

 

[KronarSZ]

Deadlifts are the best exercise for the back and really good for the traps as well. Shrugs work the traps better but I find my traps get too big if I do shrugs so I leave them out.

 

[stevesmi]

I will tell you the secret to building traps. yeah it is genetic too but i built massive traps over the years by doing an exercise that 99.9% of you reading don't even do. and those are CLEANS. problem is most gyms if you do cleans some beta will run to the manager crying that you are being too loud. but cleans are awesome for building traps and also building block legs.

 

[Bgunz]

I agree here Cleans are the best, I primarily Olympic lift, snatches, cleans, dead lifts and squats should be in your week.

 

[Masonic Bodybuilder]

I like deadlifts personally. I don't do shrugs anymore because it is hard to get the weight heavy enough. I am not the strongest guy by any means but I can do barbell shrugs no problem at 405lbs. I just prefer to stick to heavy deads. Shrugs are too much of a hassle to be honest.

 

[jp4355]

Another Good Exercise, that I almost Never see anyone doing, is a Barbell or Dumbbell Shrug, with a Slight Forward Lean from your Waist.
This is an Excellent Finisher after Regular Shrugs.
It Targets the "Rhomboids", which are underneath the Traps.
Working the Rhomboids will give a Fuller Back and help the Traps Pop................................. JP
P.S.
Do this Exercise with Moderate Weight.
That's why it's a Great Finisher, when you've already Blasted the Traps.

 

[Jay Scott]

Its the easiest muscle group to develop, just do shrugs or deadlifts

 

[LevButlerov]

I really don't even add traps to my routine, since they get trained by such things as deadlifts already, so there is no need to dedicate separate days for them. And the shruggs are a rather easy exercise to execute.

 

[aggirl]

In my opinion upper traps are like abs...if you neglect them then they go away...They like to be trained often- for me anyway.

I do barbell shrugs twice per week. On shoulder day...I swear by upright rows....sometimes I do standing, and sometimes laying.

 

[wheresdabeef]

Heavy farmers walks are great for your traps. They are also great for your forearms. Post bis or tris they act as a weighted stretch for your arms as well.

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[Fit_PharmD]

Its the easiest muscle group to develop, just do shrugs or deadlifts

I tried doing cleans and deadlifts for months on end and it did wonders for my back and shoulders but not traps. I have always struggled to develop large traps and have experimented with low rep/heavy weight and higher rep/lower weight and they just seem to progress very slowly. I'd love to hear more ideas as to how others who struggled with this issue developed this area. I currently train traps specifically 2x/week now so hopefully this does the trick.