100%, weighted stretch is the biggest factor on upper traps. I’m convinced that the shrugging component isn’t even needed. Weighted carries, and rack pulls are bullet proof. Also, you can overload these movements with an obscene amount of weight. Strap in and traps out.
Snatch grip deadlifts have blown up my traps after a long plateau. Built them through shrugs, conventional DLs and rows, but the snatch grip DL is a game changer.
Traps are one of my best muscle groups in terms of muscle growth while my delts are one of my weak points leading to a very odd looking physique. To resolve this I basically try to do the minimum possible for my traps (and they still grow) which means no shrugs and I do tons of volume on my side/rear delts (over 30 sets per week for the side/rear delts when I bulk) which is working rather well in balancing out my physique. Lower volumes than this and my delt growth is extremely slow.
Cable shrugs using the cable crossover station. Allows the tension to be constant throughout the movement and works the traps at a different angle than barbell/dumbbell shrugs.
For lower traps I find Incline Y Raises pretty good if controlled and done with a weight where you can do reps all the way up and contracted. Mid and Upper traps are far more likely to be developed from the exercises you mentioned but lower traps are lagging at almost every person. For example I trained barbell shrugs with 120 kg for 15+ controlled reps and row pretty good with dumbbells and barbells but I do Y raises with only 5 kg dumbbells because my lower traps are much weaker.
I'm still on my own planet with trap training. Pulls, rows, and vertical presses are meat and potatoes. I don't do heavy shrugs, and I haven't done a vertical shrug in over a decade and a half. I use variations of bent shrugs, scrape the rack shrugs, chest supported shrugs, and some pretty goofy cable shrugs now that I'm in the bodybuilding world. Basically, anyway to load scapular retraction and elevation at the same time. I often use a clean or snatch grip, typically push high volume, and use controlled tempo. I also throw mTor and MYO rep schemes at the traps too. When I need heavy loading of the traps in isolation, I use the ATK rack pulls.
Currently just doing 1 arm db rows and rack pulls. Kelso shrugs always looked interesting so I might try those. Back when I started I used to get sore and my traps would get tired when I was back squatting. Even just keeping the bar tight back there was enough to cause stress. I have definitely gotten some trap soreness from BTN ohp and laterals.
Putting BB bent rows back into my rotation has had a noticeable affect on the appearance of my traps. Going moderately heavy with a deep stretch feels quite useful. Really focusing on retraction and protraction gets my traps and rhomboids pretty sore. You can play with torso angle to feel different areas. 💪
Seated overhead front plate raises. Used to do these standing but too easy to use body English when getting tired. Can’t sway too much when seated. Start light, like 25 lbs and try to do 100 reps total. (multiple sets) I’m currently using a 45 but not quite getting 100 yet.
I would say behind the neck ohp, Yates row, and heavy deadlift is gonna give you bigger juicy thick traps! No need to isolate them unless they really are a weak point. Like I did 110 dumbbell shrugs for 20 reps and 315 for 20 reps no straps and my traps were huge, but after over a year of not doing them my traps have remained the same size.
Hey Steve, so I once saw a video (can't remember who but it was a respected lifter) that instead of doing barbell shrugs straight up, he did them 45 degrees towards the back and I've been doing them like that ever since. Now my traps are pretty noticable from the front, but they're really big more in the back, but should I be doing them straight up, 90 degrees vertical too or instead? I just want whatever is best to help me with my deadlift.
Try shrugs with dumbbells but holding the dumbbell like you're going to bicep curl it. The back of your fists should be resting on the front of the thighs at the start of the movement. Pivot forward a few degrees at the hip, lock in that position and shrug up. You can't use the same amount of weight as a traditional hand placement shrug but your upper and middle traps will be on fire.
I dont do any direct trap work as ive always had large traps and they attach super high on my neck. It took me years to learn how to stop letting my traps take over every shoulder and back movement
Hey Steve, I’d love to hear your thoughts on those of us who love to lift and want to increase our strength and size but also do another sport. For me it’s bjj/mma. I know I’m going to leave gains on the table but would still like to get as much as possible out of my strength and hypertrophy training. How would you program this and what changes would you be making to your new programming? Love your content, cheers!
I hate sounding gimmicky but snatch pulls gave me traps. Because to be able to pull upwards you need to retract since the arms are far out. I havent done a single shrug in a year and they're still overshadowing my upper body from shoulder training, deadlifts and rows
I’m going to give a hot take here… but traps are the single most overrated body part. If you’re doing compound lifts, the upper traps are going to get worked. They really don’t need isolated work. Additionally, most gym bros seem to have over developed traps compared to the rest of their body. They have no back, no arms, no shoulders, but jacked traps. They’re basically just turning everything into a shrug. Swinging and shrugging heavy weight for no gains other than trap gains.
How do you train your traps?
Power Shrugs 💪🏼
50 rep power shrugs from hell protocol is horrendous
Trap Bar deadlifts, static holds, and heavy ass power shrugs.
I alternate between power shrugs and 5x5sec shrugs.
Exactly how you program it for me, Shrug Bulldozer and Dumbbell Rows, and any variation you see fit going forward 💪
100%, weighted stretch is the biggest factor on upper traps. I’m convinced that the shrugging component isn’t even needed. Weighted carries, and rack pulls are bullet proof.
Also, you can overload these movements with an obscene amount of weight. Strap in and traps out.
Facts
Agree
I agree that overall heavy tension is a big key.
Great thing about traps is they can take a lot of work and keep going. I like Rack Pulls for them quite a bit.
Snatch grip deadlifts have blown up my traps after a long plateau. Built them through shrugs, conventional DLs and rows, but the snatch grip DL is a game changer.
Traps are one of my best muscle groups in terms of muscle growth while my delts are one of my weak points leading to a very odd looking physique. To resolve this I basically try to do the minimum possible for my traps (and they still grow) which means no shrugs and I do tons of volume on my side/rear delts (over 30 sets per week for the side/rear delts when I bulk) which is working rather well in balancing out my physique. Lower volumes than this and my delt growth is extremely slow.
It's a trap!
:(
Yeah, OHP is definitely in the mix. Not something one might think a trap builder, but you can't lock out heavy shit over your head without traps.
For traps I enjoy back neck overhead press with wide grip while standing.
Overhead dumbbell presses (for the shoulders) stimulate my traps very well.
Who wouldn't want bigger traps! Great tips!
Cable shrugs using the cable crossover station. Allows the tension to be constant throughout the movement and works the traps at a different angle than barbell/dumbbell shrugs.
My traps always explode when I consistently do hang cleans.
Clean and push press is how I work mine.
For lower traps I find Incline Y Raises pretty good if controlled and done with a weight where you can do reps all the way up and contracted. Mid and Upper traps are far more likely to be developed from the exercises you mentioned but lower traps are lagging at almost every person.
For example I trained barbell shrugs with 120 kg for 15+ controlled reps and row pretty good with dumbbells and barbells but I do Y raises with only 5 kg dumbbells because my lower traps are much weaker.
Also because the Y raise uses a straight arm so the weight is very far away from fulcrum, therefore the moment arm is still great.
I'm still on my own planet with trap training. Pulls, rows, and vertical presses are meat and potatoes. I don't do heavy shrugs, and I haven't done a vertical shrug in over a decade and a half. I use variations of bent shrugs, scrape the rack shrugs, chest supported shrugs, and some pretty goofy cable shrugs now that I'm in the bodybuilding world. Basically, anyway to load scapular retraction and elevation at the same time. I often use a clean or snatch grip, typically push high volume, and use controlled tempo. I also throw mTor and MYO rep schemes at the traps too. When I need heavy loading of the traps in isolation, I use the ATK rack pulls.
Don't say "meat and potatoes"
@@Grundy666 Would you be more comfortable with tofu and kale?
Thanks coach. Great info.
Glad it was helpful!
Currently just doing 1 arm db rows and rack pulls. Kelso shrugs always looked interesting so I might try those. Back when I started I used to get sore and my traps would get tired when I was back squatting. Even just keeping the bar tight back there was enough to cause stress. I have definitely gotten some trap soreness from BTN ohp and laterals.
Putting BB bent rows back into my rotation has had a noticeable affect on the appearance of my traps. Going moderately heavy with a deep stretch feels quite useful. Really focusing on retraction and protraction gets my traps and rhomboids pretty sore. You can play with torso angle to feel different areas. 💪
Heavy barbell shrugs work for me. Traps need more volume, more sets. I guess because the short ROM
Seated overhead front plate raises. Used to do these standing but too easy to use body English when getting tired. Can’t sway too much when seated.
Start light, like 25 lbs and try to do 100 reps total. (multiple sets)
I’m currently using a 45 but not quite getting 100 yet.
Build that YOLK!
I would say behind the neck ohp, Yates row, and heavy deadlift is gonna give you bigger juicy thick traps! No need to isolate them unless they really are a weak point.
Like I did 110 dumbbell shrugs for 20 reps and 315 for 20 reps no straps and my traps were huge, but after over a year of not doing them my traps have remained the same size.
Hey Steve, so I once saw a video (can't remember who but it was a respected lifter) that instead of doing barbell shrugs straight up, he did them 45 degrees towards the back and I've been doing them like that ever since. Now my traps are pretty noticable from the front, but they're really big more in the back, but should I be doing them straight up, 90 degrees vertical too or instead? I just want whatever is best to help me with my deadlift.
For me, the thing that got my traps growing was farmer walks with heavy azz dumbbells
Don't say "azz"
Try shrugs with dumbbells but holding the dumbbell like you're going to bicep curl it. The back of your fists should be resting on the front of the thighs at the start of the movement. Pivot forward a few degrees at the hip, lock in that position and shrug up. You can't use the same amount of weight as a traditional hand placement shrug but your upper and middle traps will be on fire.
Massive Trap training!
I dont do any direct trap work as ive always had large traps and they attach super high on my neck. It took me years to learn how to stop letting my traps take over every shoulder and back movement
Hey Steve, I’d love to hear your thoughts on those of us who love to lift and want to increase our strength and size but also do another sport. For me it’s bjj/mma. I know I’m going to leave gains on the table but would still like to get as much as possible out of my strength and hypertrophy training. How would you program this and what changes would you be making to your new programming? Love your content, cheers!
I have many clients that do so. Typically we focus on training 3x a week and that allows us plenty of opportunity to grow.
You can always message me on Instagram for a more detailed response.
@@MassiveIron cheers, I might just do that! Thanks.
I hate sounding gimmicky but snatch pulls gave me traps. Because to be able to pull upwards you need to retract since the arms are far out. I havent done a single shrug in a year and they're still overshadowing my upper body from shoulder training, deadlifts and rows
If it works, it works.
@@MassiveIron is that explanation legit? I feel like a do both retracting and upward motion at once so its more bang for your buck
behind the neck pressing works the crap out of my traps.
I did those for 20 years
For ranges
I’m thinking I should put a little more effort into my rows
IT'S A TRAP !!!
Want to build your traps? Start doing power cleans 3-4 days a week.
traps can hold more weight than you can deadlift
i like to train tham two ways
1 explosive and very heavy
2 iisolation
Pretty sure my traps are activating now. I got sent home sick and have been laying in bed.
What the heck is a kelso shrug?
👍👍👍
🤘🏼
Inoue vs Manny Pacquiao who wins?
IT'S A TRAP
Please stop
@@Grundy666 Stop what?
Over developed traps make the shoulders appear narrow ruining the physique.
That's a bit of a generalization. I don't feel that to be the case for me.
@@MassiveIron Its not a feeling.
I’m going to give a hot take here… but traps are the single most overrated body part.
If you’re doing compound lifts, the upper traps are going to get worked. They really don’t need isolated work.
Additionally, most gym bros seem to have over developed traps compared to the rest of their body. They have no back, no arms, no shoulders, but jacked traps.
They’re basically just turning everything into a shrug. Swinging and shrugging heavy weight for no gains other than trap gains.
I have a very developed back and traps because I focus on heavy rows and deadlifts, and traps tension.