Trap training - Low reps or high reps

[Xray123]

What would you say is the ideal rep range for traps?

 

[YoungDreams]

If you want them to get bigger 10-15 reps, if you just want strong traps like 5-8 reps

 

[FT10]

I find my traps grow best by using higher reps (15-20 range). Keep in mind, the trapezius muscles are postural muscles; I feel they need longer time under tension to grow. I like to keep shrugs, face pulls, and overhead shrugs in the higher rep ranges. This, combined with lower rep (8 and under) deadlifts and overhead presses provides the necessary impetus for my traps to grow.

 

[warrior08]

Deadlift heavy. Shrug heavy for higher reps........ Simple

 

[C0LUMB0]

this is how i hit traps at the moment.

BB shrugs behind the back ,reasonably heavy for 20 reps super set with 45lb plate shrugs ..10 to the side 10 to the front.
rest for 2-3 minutes ...go again. 3 -4 sets.

 

[ha1a1]

15 -12 -8 db then bb drop sets.

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[Cali72]

Everyone is different.. Find out what works for you..

 

[nobreaksbetween]

Just a note on trap training. Personally, I've found that I don't notice a lot of strength gain in my traps until I focused my workouts on the supporting muscles. Once my shoulders were strong enough to do heavier weight I started noticing volume gains where I wanted it. Just something I've noticed.

 

[Aussi muscle]

I f

 

[Aussi muscle]

With this superset I find lower reps say around 8 as heavy db as you can and squeeze and hold the trap for 2-3 seconds (do not use legs to help weight up) into a slightly lighter weight with the same rep range and form. I finish up with a moderate bb behind the back shrug for higher reps say 12-15. Repeat for 4-5 sets with 1 min rest and watch them puppies fill right up