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  1. #1
    Grant's Avatar
    Grant is offline Member
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    Trap Debate: Once a week Vs. Three a Week

    Basically, upon all my research, i have come up with two methods of training traps. One being a heavy lift of six sets once a week or heavy lift of six sets three times a week. Do they work like calves?

  2. #2
    bermich's Avatar
    bermich is offline Anabolic Member
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    Where did TWICE a week go?? It is either 3 or 1 or nothing?? Huh.
    Im thinking 2.

  3. #3
    Pheedno is offline Respected Member
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    I don't even do shrugs anymore. 6 sets of deadlifts have made mounds out of my traps

  4. #4
    BDTR's Avatar
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    Yup, zero direct trap work for me. Just deads once a week, anything else and im overtraining.

  5. #5
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    TheMudMan is offline Retired~ AR-Hall of Famer
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    I train mine with my shoulders and hit them every 5 days with 3 to 4 sets and have good traps, I also do deads too.

  6. #6
    TheNewSteel is offline New Member
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    When I do work my traps directly I do 1 set of either hise shrugs or regular gripping shrugs and my frequency is between 7-14 days between sets.

  7. #7
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    compwhiz16 is offline Junior Member
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    When you guys say do deads, you are talking about bent legs deadlift right?

  8. #8
    solidj55 is offline Member
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    I am thinking if you do deadlifts(which I no longer do), pullups, rows, or any type of lateral raises then there is no need for direct trap work. But if you dont then I think its needed. Personally I find that pullups, bent rows, and upright rows drill my traps. Deadlifts do too but I am no longer able to do them. Call me stupid but when I used to powerlift and was squatting heavy my traps grew like crazy. I am sure this was mainly due to the form that powerlifters use on squats. You pinch your shoulder blades together and rest the bar in the middle of your upper back which causes you to flex your traps.

  9. #9
    GetPsycho's Avatar
    GetPsycho is offline Associate Member
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    quality not quantity

  10. #10
    bedrocked is offline Junior Member
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    i only hit traps once a week with a superset of heavy shrugs and moderately weighted but very strictly squeezed out upright rows. i only do at 3 sets of this tho.

  11. #11
    GARO123 is offline New Member
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    I Only Train Traps Once A Week With My Shoulder Routine.i Do 5 Heavy Sets Of Barbell Shrugs For Size And Then 4 Semi Heavy Dumbells Sets.twice A Month Ill Use The Shrug Machine With These Routines.i Can Honestly Say I Have Nice Traps.

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