Cleans and deadlifts are the best excersises to build traps. Hands down. Those are the mass builders for traps. I'm tired of seeing pencil neck geeks thinking shrugs are best for trap development. Not saying u are one. Never saw a pic. To your comment about calves is just like saying leg extensions are better for quads than squats.
MESO-Rx
Anabolic Steroids
When is Trap day?
- Thread starter anonynmous39596706
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D-Ballin
New Member
I know what works for me. The plate shrugs as a volume set have been hitting it hard. Full ROM, long contraction at the top. Kind of wish I had a trap bar to play with, but I can't really drop money on one right now. . .
That said, I can't afford an Olympic coach to teach me those lifts without me killing or maiming myself and/or bystanders. Would be nice though. But you get it bro. One day. . .
EDIT: that's when used as an isolation movement should be. After heavier lifts. Deads, rack pulls, pullups, db rows etc. All of which I did before, with slow but steady results. If you want then bigger, faster, then you have to work on them. . .
That said, I can't afford an Olympic coach to teach me those lifts without me killing or maiming myself and/or bystanders. Would be nice though. But you get it bro. One day. . .
EDIT: that's when used as an isolation movement should be. After heavier lifts. Deads, rack pulls, pullups, db rows etc. All of which I did before, with slow but steady results. If you want then bigger, faster, then you have to work on them. . .
For trap strength clean and deads would definitely be superior and more functional but for sheer size or aesthetic development cleans are not. Cleans are done in the 1-3rep range, sometimes maybe as high as 5 reps, but this rep range favors more strength and force development than sarcoplasmic hypertrophy.
A good training partner of mine loved deadlift day..we really pushed eachother.My traps got huge from our pull sessions but his because of his different frame just stayed subpar.His legs and lower back were sick.But that being said he had to resort to shrugs of different varients.Actually shrug movements from kelso's shrug book(a gem).Good point doc187123.
That's assuming olympic lifters ONLY do the olympic lifts. They do not. Have you ever seen their training videos? Lots of pressing variants, lots of pulling off the floor, jerks, and yes even Dmitri Klokov does shrugs.
Klokov.He breaks all of the so called rules in training.Seen footage of him training consecutive days in a row and make progress every day on the same lifts.That guy is on point.
ChuckSipes
New Member
for me it depends where my bodies at, if my traps are looking smaller than i want them to be ill work them 3-4 times a week,if they're where i want ill probably just do them 1nce or 2wice to maintain
anonynmous39596706
New Member
And this is where my problem is. I have never looked at any one of by body parts and did not think it looked small then I wanted.
Ozzy619
New Member
For the most part I do rear delts and traps on back day because it makes more sense. I also do traps on shoulder day because that makes sense too.
I dont think it truly matters since youre activating your traps on both days.
I switched up my routine a bit and gave my delts/traps it's on day. Had a killer w/o yesterday. Quite sore today.
I do both, since I plan my back and shoulders apart. I feel like traps can be abused a fair bit, like calves.
