Workout for Traps

Training the Traps

I trained shoulders and traps this morning but for this workout blog post, I want to just focus on traps. Some consider traps a ‘beach muscle’ as there’s not a lot of functional reasons for having big traps. they are indeed part of what makes a complete physique.

I’ve known people to train traps several times a week and I’ve known others that don’t train them at all. They get some stimulation from shoulders and back workouts (especially back as you’re pulling). Like calves, genetics play a key role in the size and shape of these muscles. Personally, I hit mine once a week.

Traps Workout

Barbell Shrugs: 3 sets x 20 reps

Barbell Shrugs: 3 sets x 12 reps

Dumbbell Shrugs: 3 sets x 15 reps



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I listed barbell shrugs (shoulder shrugs) twice because I went with higher reps for the first 3 sets using the same weight (225 lbs). I didn’t rest much between these sets either. After the 20-rep sets I bumped the weight up quite a bit and hit sets of 12. I went up in weight each set (315 lbs, 365 lbs, 405 lbs). I normally don’t list weight because weight is relative. This is more so to show you the percentage I went up for each heavy set.

After barbell shrugs I walked over to the dumbbell rack and hit 3 sets of 15 reps with light weight. I do these differently than most. I don’t shrug straight up and down. As I shrug up, I move my arms out away from my body. This really puts direct tension on your traps.

It’s important to note that all of my reps today were strict and controlled, even with the heavy sets. Sloppy reps aren’t going to do much for your traps. For them to grow you need to force the muscle to move the weight rather than loading up a bunch of plates and pounding out heavy sets with bad form.

Train with Passion,


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