Want to get big and defined traps! Best exercises and set and rep

[Unleash the beast 69]

I'm trying to build my traps up. I want some tips on keys exercises to do it and how many reps and sets should I do and how many times per wk.

 

[C0LUMB0]

DB Shrugs once or twice a week ....aim for 3 x15 , keep your arms straight and just work the traps.

 

[Svenman19]

Heavy deadlifts works good for me

 

[gatemoney]

^^2 great answers!
Thats why i do deads and shrugs on same day. If you have that long thin skinny neck thing going on (like i did) these will definitely help.

 

[Iron Warrior707]

Heres my advice, it works extremely well if you really train hard... After you've done your primary exercise (whatever you work traps with).. Go to the power rack and do 3 working sets 8-10 reps of rear barbell shrugs from behind, move the barbell all the way to the rack so it looks like a smith machine, bent forward and grab the bar from behind, all the way up all the way down squeeze.... next move to the dumbell shrugs, 4 sets of 12-15 reps, make sure to bring the dumbells all the way down to get a stretch on your traps and come up squeeze hard..

Forgot to mention that twice a weeks works best..

 

[die faster]

a good 5x5 of shrugs (overhand, underhand, neutral/dumbells, whatever grip you want, or alternate them) where you hold and squeeze at the top of the rep for 2-3 seconds and on the last set of 5 it should be hard to hold it at all.

10 overhand, 10 underhand supersets for 5 sets of 20 total. should be about at failure the last set on this one too.

those are my two favorite and working great for me.

 

[moya]

i vote for heavy deadlifts and then hang cleans...

 

[themondtster]

Usually do deadlifts, Barbell and Dumbell shrugs with different variations in grip. But the other day i tried sets of snatch pulls and man my traps were killing me in a good way. Not sure if its because its something new and my body hasnt adjusted yet or just the explosiveness and extreme contraction of muscle at end of upward movement but Im definitely going to stick with them for awhile and see.

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[the_alcatraz]

Dumbell shrugs...I would say heavy, but most gyms have dumbells that only go up to 100lbs, which is pretty light for shrugs...I would do 5 sets of dumbell shrugs:

5 x 100 lbs x 20 reps