Author Topic: I think the best Trap builder is....  (Read 686 times)

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 19957
  • Registered User
  • Height: 5'5"
  • Weight: 178
I think the best Trap builder is....
« on: August 04, 2016, 10:30:49 PM »
The T-Bar Row.

I took years off from doing this lift as it bothered my elbows and I didn't see where it was helping me. After 6 weeks of doing them I'm happy to see my traps as big as when I was chasing dead PR's.

Your results may vary..
cash me on the platform, how bow dah?

"Everyday you rest I get stronger"
-Krohdaddi
https://forum.bodybuilding.com/showthread.php?t=129376541&p=584228943&viewfull=1#post584228943

Online Little Tim

  • Senior Member
  • ****
  • Posts: 2681
  • Updated profile pic
  • Height: 6'
  • Weight: 2-frickin' fluffy-40
Re: I think the best Trap builder is....
« Reply #1 on: August 04, 2016, 10:36:11 PM »
BOR's

-or-

Upright rows to collar bone, if you don't really care about your rotator cuff. 


Farmers walks tend to get them fired up as well. 

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 19957
  • Registered User
  • Height: 5'5"
  • Weight: 178
Re: I think the best Trap builder is....
« Reply #2 on: August 04, 2016, 10:57:25 PM »

Farmers walks tend to get them fired up as well.

I've never seen a damn thing from trap specific work, it's when I'm doing something else that they actually grow.
cash me on the platform, how bow dah?

"Everyday you rest I get stronger"
-Krohdaddi
https://forum.bodybuilding.com/showthread.php?t=129376541&p=584228943&viewfull=1#post584228943

Offline Trev71

  • Junior Member
  • **
  • Posts: 860
  • This space intentionally left blank
    • YouTube
  • Height: 5'10.5"
  • Weight: 230
Re: I think the best Trap builder is....
« Reply #3 on: August 05, 2016, 12:29:39 AM »
One armed barbell shrugs.. game on.

Online Get-n-fit

  • Senior Member
  • ****
  • Posts: 4375
  • HEAVY WEIGHT IS A BITCH, MAKE IT YOURS!!
Re: I think the best Trap builder is....
« Reply #4 on: August 05, 2016, 08:43:54 AM »
I don't do any direct trap work and my traps continue to grow grow grow.
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 19301
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: I think the best Trap builder is....
« Reply #5 on: August 05, 2016, 08:47:57 AM »
Shrugs on the standing calf raise machine.   8)
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Offline tobymax

  • Member
  • ***
  • Posts: 1198
  • Height: 5'8"
  • Weight: 169
Re: I think the best Trap builder is....
« Reply #6 on: August 05, 2016, 09:14:30 AM »
For me it's been deadlifts.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Online BigDaddy

  • Senior Member
  • ****
  • Posts: 3785
  • BigDaddy is in the house
  • Height: 6'6"
  • Weight: 255
Re: I think the best Trap builder is....
« Reply #7 on: August 05, 2016, 09:58:30 AM »
For me it's been good old barbell shrugs.  But you actually have to shrug the weight not just move your neck like a bunch of the guys at my gym. 
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online AlexanderOmand

  • Site Champion
  • Senior Member
  • *****
  • Posts: 2953
  • Built Like Keg
  • Height: 5'9"
  • Weight: Gaining....
Re: I think the best Trap builder is....
« Reply #8 on: August 05, 2016, 10:24:15 AM »
Farmers carries, superset with Barbell Shrugs.

I love this combo for making the upper back thick and strong.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online Fiend_73

  • Member
  • ***
  • Posts: 1643
  • Height: 6' 1"
  • Weight: 260
Re: I think the best Trap builder is....
« Reply #9 on: August 05, 2016, 10:29:46 AM »
When I was a gym rat I trained traps with old fashioned BB shrugs.
Then there was so much weight on there and it began to cause certain "impingements" to my nut sack.

Then I started to do them behind the back with the bar braced up against the side of the squat cage, much like a Smith machine.
This removed my nutsack from the equation and seemed to target the traps more directly.

Then I did no direct trap work for a few years...and they didn't shrink.
I also was not doing many deadlifts either.

I just re-started deads and my traps are sore as fuck.


I don't rally care about traps anymore, just as long as the are in alignment with the rest of my body.









and btw...this is a great thread and we should have a series of them for every bodypart-srs
even abs!  :S

Online induced_drag

  • Global Moderator
  • Senior Member
  • *****
  • Posts: 3404
  • Height: 69
  • Weight: 195
Re: I think the best Trap builder is....
« Reply #10 on: August 05, 2016, 10:34:00 AM »

Then I started to do them behind the back with the bar braced up against the side of the squat cage, much like a Smith machine.


Anyone who can do behind the back shrugs should not be working traps.....they should be working glutes!  :D

Proud member of the "There is no way in hell I could ever do a behind the back shrug" club ;)


Oh...and high rep deads I have seen hit my traps harder than ANYTHING.   Farmers are great too, but not part of my regular routine.

Offline tobymax

  • Member
  • ***
  • Posts: 1198
  • Height: 5'8"
  • Weight: 169
Re: I think the best Trap builder is....
« Reply #11 on: August 05, 2016, 04:46:08 PM »
For me it's been good old barbell shrugs.  But you actually have to shrug the weight not just move your neck like a bunch of the guys at my gym.

That cracks me up. Guys pick up heavy dumbbells like 100 lbs, and then stand there and bob their head up and down.

I do shrugs sometimes, but never got the feel of using a barbell, so I use dumbbells.  If I use lighter weight like 50 lb and concentrate on the mind-to-muscle thing with high reps, I can really feel it.  But the ego gets the better of me and I usually go up to 70 or 75 lb db's.  But I don't bob my head.   
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Online tooth

  • Newbie
  • *
  • Posts: 428
  • Height: 5'6"
  • Weight: ???
Re: I think the best Trap builder is....
« Reply #12 on: August 08, 2016, 07:32:31 AM »
I don't do any direct trap work and my traps continue to grow grow grow.

Same here.  I have no neck.  One of my nephews who's 11 looked at me this year at the beach and said "why are your shoulders so high?" 

A few years back I saw an art therapy guy.  He's pretty much worshiped by the local crossfit gyms in my area because they are so prone to fing up their shoulders.  He's a great guy and very knowledgeable.  Fist thing he told me was that my upper traps and lats where way over developed and my lower traps where way underdeveloped.  He was bang on.  Nuthin like a big ol set of traps though. 
420/285/450 181 Masters I
515/335/550 198 Masters I