* BEST Mass-Builder For TRAPS? *

[WalkingBeast]

You don't think doing shrugs twice a week (eg...monday and friday) then deadlifts on wednesday would be a bad idea do ya? I've done that for awhile now but don't know if I should lighten up.

Ive always trained with the idea that traps,abs,calves,forearms and rear delts can be trained just about everyday. Im not sure how much deadlifting your doing, but Id probabally only shrug once a week on shoulder or back day if I was doing deadlifts. Also, traps is one of my best body parts and the first thing to grow on me, so I dont even train them at this point. I deadlift alot and that seems to have been sufficient. If youre recovering well, Id say stay with it. If the soreness is interfering with your workouts then Id say cut out one of the shrugging days. Hope that helps!!

 

[Sub-Zero]

i used to have zero traps, but then i have been doing barbell shrugs but not strait up...its hard to explain but where you have your shoulders back some and lift your whole torso so you have no neck instead of connecting your shoulders to your eers.

anyway, its like magic, cause now i have traps

 

[PoonRaider]

DB shrugs, definately.

 

[theoak01]

for height I feel deads do a great job,for thickness in the part of the traps on your upper back I like seated rows,apparently face pulls work good aswell,but I havent done them

 

[evilsupaman]

For mass and thickness i'm all about heavy bar shrugs. I would personally place deadlifts second for mass. I've just started seated bar shrugs. Sit at the end of the bench with most of your ass hangin off. You can do a front grip or rev. grip this way also, both feel awesome. When you pull the weight up it's like pulling it directly through the middle of your body. It's only been a couple weeks for me on this one, but as far as the height of my traps are concerned i'm likin this exercise.

 

[bran987]

I am shocked that nobody here realized military presses build huge traps. I thought it would be one of the top responses!

 

[super_rice]

if we are talking about the upper trapezius, military presses certainly do not get it there.

i'm all for heavy deads and barbell shrugs. (just can't seem to do dumbell shrugs effectively enoguh, the weight is just in the way - i'm small, so holding these big blocks in front of me doesn't really work)

 

[lavi]

hold em to ur sides...

 

[ebear]

Db overhead presses for lower traps, shrugs for upper traps.

 

[cwick0]

1. upright rows, just to define the cut between the delts and traps, not for size.
2. wide-grip barbell shrugs (3 or 4 sets of 10)
3. close-grip barbell shrugs (2 sets of 10 @ 225)
4. dumbbell shrugs (occasionally)