Q&A: Trap Training

Q: Anthony, I have a hard time adding size and thickness to my traps. I do a lot of shrugs but they just wont seem to grow. Is there anything else you suggest I do?

Joe- Chicago

A:

Joe, great question. It just so happens that training Upper Back, Traps, and Neck are my favorite muscles to work. Hands down, in my opinion, the most intimidating muscle you could have is traps. Whether you are an athlete or a weekend warrior, having a set of traps bursting out of your shirt shows me you don’t mess around in the weight room.

When it comes to trap training, I would recommend focusing on doing it in the beginning of your workout. Whether you are doing snatches, cleans , or a dead lift variation, I would hit those exercises in the beginning.  I try to incorporate a trap exercise into my program at least 2-3 times per week. I wouldn’t be too intimidated by a guy with 20 inch arms but has a toothpick for a neck and no traps. Incorporate these exercises so you don’t have to be that guy.

Remember: to get big, you have to lift big. Don’t mess around with light weights and high reps for traps. Work with heavy weights in the 1-6 rep range for the compound lifts, and for your supplemental exercises aim for 3-4 sets of 10-12 reps. The number one exercise for Traps is Dead-Lift. Any variation of a dead-lift will work. Some variations of a dead-lift are:

• Romanian Dead-Lift & Shrug
• Sumo Stance Dead-Lift
• Conventional Dead-lift
• Trap-Bar Dead-Lift
• Snatch Grip Dead-Lift
• Single-Leg Dead-Lift & Shrug

Rethink your training program if you’re not dead lifting. Be sure to do these lifts throughout your training program. Rotate between a few of them each week. Keep it different and train heavy!

• Barbell Shrugs
• Behind the Back Barbell Shrugs
• High Pulls
• Clean Pulls
• Snatches
• Power Shrug
• Upright Row (DB or BB)
• Band Pull Aparts ( I do at least 100 each training session)
• DB Shrugs
• Seated DB Shrugs
• Pit Pulls
• 4 way neck
• Manual neck

If you didn’t notice, ALL of those exercises involve a pulling movements. So get to pulling and start growing. Don’t forget to lift heavy and stay consistent and you’ll be well on your way to a shirt busting set of traps. I hope this helps.

-Anthony

Related articles

• Lifting Properly to Avoid Neck Pain (everydayhealth.com)
• The Core Lifts – Hang Clean (youcandomore.net)

There is NO OFF-Season

High School football playoffs are beginning all around the nation. That only means one thing: There will be only ONE state champion for each respective class in the state.

LET ME TELL YA A LITTLE SECRET…..

Championships are won in the off-season.