How do you train your traps?

**jbm** · 04-21-2009, 08:05 PM

I do train my traps every back day!

sometimes my left traps are more sore than the right.

I feel that my traps are responding slowly.

going heavy each set.

week1 = front barbell shrugs and back barbell shrugs 4 sets 12/10/10/8

week2 = dumbell shrugs 1 warm up set of 16reps then 4 sets 12/10/10/8

Any suggestions?

**takedownII** · 04-21-2009, 08:08 PM

shrugs are the best imo...i might add more sets personally....i also find high pulls hit my traps nicely...this would be on shoulder day obviously so maybe hitting traps twice a week on back and shoulders will help....

**kaberle_15** · 04-21-2009, 08:08 PM

Deadlifts and rack pulls will make your traps grow.

**GT2** · 04-21-2009, 08:09 PM

Without even isolating my traps, they grew enormously from all the heavy deadlifting I do.

However, if you want to isolate them, 4 sets of dumbbell shrugs and 4 sets of barbell shrugs should do the trick. Remember to squeeze at the top of the movement and hold for a moment, then lower.