Build Killer TRAPS

[Trix1]

How can I build huge traps?

Thus far, the only things I'm doing is Shrugs, Reverse Shrugs, Upright Rows and a mix between shrugs & upright rows.

Would 3 sets of 15 for each exercise be enough to develop big traps?

Other than the ones I mentioned, what would be the best exercises for isolating and developing traps?

Regards,

Tom

EDIT: Found this useful site on traps: Bodybuilding.com - Trapezius: Exercises, Anatomy And Tips!

Any other links regarding building huge traps would be greatly appreciated!

 

[~LV~]

Those all sounde like good movements however don't forget about diet which is going to be the deciding factor in progress. How is your looking right now?

 

[mecalder]

Hey Trix. Traps used to be my favorite body part to train when I used to lift weights. It doesn't only depend on what exercises you do for them, but on what day you train them; Back/traps, or shoulders/traps. I always found that I could get the most out of training them with shoulders. The reason why is that you get quite a bit of traps training in your back training, so they should be relatively fresh on shoulders day. This way, you can train them more often, without losing how much weight you use in your exercises from fatigue.

For exercises, I pretty much just did barbell shrugs and upright rows. For shrugs, I tried to do up to 20 reps, for around 8 sets. I superset the exercise with whichever shoulders exercise I am doing. I know 20 reps probably sounds pretty high to many readers, but that's how it worked for me anyways. Also, on your 20th rep, you shouldn't be able to do anymore at all. Should take all you have to get there, and when you begin to surpass 20 reps, add 20-30 pounds. For upright rows, I like to keep my body as straight as possible, but still use heavy weight. I'll do a warmup with about 75 pounds, then go straight to 125-145 depending on the day for around 6-8 reps.

Just doing these should give you the traps you want.