traps best reps for growth

[fitguy]

what are the best reps for traps growth?

[lotaquestions]

i use high reps 15-20 i cant use heavy weight b/c grip is to weak. i focus on range of movement

[fitguy]

so is high reps the way to go for more mass?

[lotaquestions]

i have good traps and i have always done high reps with shrugs, however i go heavy when im working out my shoulders and back.

[Jfew44]

I like to mix up low and high reps. 20,15,12,10. Somethin like that

[2bshredded]

I think it all depends on where your body is at as far as development, for myself I mix it up like the last pster mentioned.
I find that my best growth before, I platue, is as heavy as I can peforming 10-12 my first and by the last set only being able to do 6-8.

[hauss man]

heavy 1-5

[Peducho0113]

I do High Reps

[BONE.CRUSHER]

i used to do all heavy , but now half half , so some exercises heavy some moderate with more reps

[TCEL300]

i use something like 225-250...hold @ the top for 5...3 seconds on the way down...for 10...traps get smoked...i also use heavy sometimes with regular form...something new never hurts you know

[GCgainer]

I typically stay in the 15-20 rep range but wil sometimes go to an 8-10 range

[Mazzive_T]

mine are quite big, and i do:

Front Raises
Upright Row

for my traps

alongside military or hammer press and lat raises for my shoulders.

i used to do shrugs but dont see the need for them now, otherwise i would literally have no neck! lol.

[intensityfreak]

have you ever tried incorperatind heaver power cleans. they trash my shoulders everytime.

[High-roller]

mine are quite big, and i do:

Front Raises
Upright Row

for my traps

alongside military or hammer press and lat raises for my shoulders.

i used to do shrugs but dont see the need for them now, otherwise i would literally have no neck! lol.

I Love Upright row forsure...

I also right Shrugs I never tryed BB Shrugs, but I think they would work nice.

[ckyass]

heavy deadlifts hit the traps real good.

[KZRSOIZE]

i second...deads if done correctly...will work traps..

[Narkissos]

15-20 is the optimal range for me.

Lower and my biceps get in the way...

[BuiltForThis]

I do them on deadlift day and mix up the rep range and it seems to work well for me.

[Ronnie Rowland]

Start at 15 reps and work your way down to around 6-8 reps on the last set. Lagging traps need extra volume and meticulous form.

[BITTAPART2]

you gotta mix it up
a lot of things can help trap growth here are a few examples of a trap workout for me

behind the back smith machine shrugs
4 sets 12-15 reps nice and smooth
front barbell shrugs
3 sets very heavy 5-7 reps
seated hammer shrug machine
2 sets of 40 very smooth

-------or--------
"work the rack" dumbell shrugs
start on the heavy end of the dumbell rack and do 6 reps, work all the way down to the 10lb db's with little to no rest in between sets, maybe 5 seconds rest

behind the back rope shrugs
there is not a lot of ROM on this movement but you need to focus on the contraction at the top, so squeez it at the top
3 sets of 12


those are two workouts i use when my traps are hitting a plateu, hope this helps

[STRONGMAN91]

so...training traps with weight that only allows for 5-6 reps isn't the way to go? What if you're going for size?

[Ronnie Rowland]

so...training traps with weight that only allows for 5-6 reps isn't the way to go? What if you're going for size?

When going for both size and strength you always mix things up!

[spywizard]

no one said food..

I'm shocked... lift sufficient to strain the muscle (not injure)

to grow muscle you need..

stress
food
rest
desire..

now do it up..