Ideal sets for the traps

[reldiac]

I usually like to do 4 sets of trap work going very very heavy, I read that years ago. Trap should be lifted heavy because doing them light is kind of a waste of time. This is my setup tell me what you think:
60 pounds for 12 reps
80 pounds for 10 reps
100 pounds for 8 reps
Then a last one 120 pounds for 6 reps.

 

[stevesmi]

honestly i don't see any reason to isolate the traps in most situations since they get worked with things like deadlifts or militaries

 

[the_alcatraz]

For traps nothing beats deadlifts, no joke, seems strange but I get huge traps from deads

 

[BodyMonster34]

bro i lift traps hot and heavy 1 set only

 

[FishWhisperer]

Bent over rows , my favorite.


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[SteveMobsterG]

I don't care about either the numbers or the weight. The only question is 'are you making progress?'. If not then changes are needed. If you are leave as is

 

[TraceyBlack]

The main thing is regular classes, gradually increasing the load !

 

[stevesmi]

nobody mentioned CLEANS.

 

[Chez21]

Upright rows everyday for a month. 12-10-8-6-6-8-10-12 double pyramid
Flex your traps for couple seconds at bottom of each rep. Heavy but controlled. After a month take a week off and watch them explode!

 

[MasonicBodybuilder]

Bent Over rows, deadlifts, shrugs all work great