When to work out traps

FATBASTARD · 01-20-2004, 09:10 PM

Got a question for some of you , Im trying to fill out a complete physique (whatever that means) and Im definitely lacking in the trap area.

I have big shoulders , decent chest and very little traps. Ive been mostly interested in powerlifting and have competed in the bench press so my chest and front delts ( i think thats what they are) are reallly over powering my traps.

Heres my current workout split.

Monday back and bi's
tuesday speed bench workout /tri's
wednesday shoulders / traps
friday legs
Saturday ME bench and heavy tri's

Just wondering if you can over train traps? and if you can than how often can you hit them in a week?

Also , what day do you prefer to work your traps?

Doing them on my shoulder day just doesnt seem to be working, I hit my shoulders so hard, i have nothing left for traps.

Besides dead lifts , whats you favorite exercise for traps?

supertech · 01-20-2004, 09:46 PM

I do shrugs for my traps and I do them on back day.

gwcaton · 01-20-2004, 09:53 PM

I do shrugs for my traps and I do them on back day.

M.J.H. · 01-20-2004, 10:01 PM

I dont do any direct trap work at all actually, but if I was going to do some, I would either do it on shoulders or back day, probably last in the workout.

PreMier · 01-20-2004, 10:22 PM

I do shrugs, and behind the back shrugs on a smith machine. I do them on shoulder day, and I do them first.

FATBASTARD · 01-20-2004, 10:38 PM

So none of you guys do shrugs more than once a week?

Do they seem to respond fast , or grow fast compared to other body parts?

Behind the back shrugs on the smith machine, humm ill have to try them,

cpa55 · 01-20-2004, 10:54 PM

I do traps on shoulder day which is once every six days. I do behind the back shrugs, dumbell shrugs and upright rows which hit the traps some also. I, too, wish my traps were larger and have been wondering if you can overtrain them also.

**Prince** · 01-20-2004, 10:56 PM

I will add to the list...I do shrugs and I do them on back day as well!

PreMier · 01-20-2004, 10:57 PM

No. I do shrugs twice weekly. Mon and Fri are shoulders and arm days. I just switched my routine last week. Before it was Mon/Wed/Fri shoulders and arms and Tues/Thurs chest back and legs. My traps respond very well, and they are fairly large. The traps and my chest are the easiest muscles to build on my body.

**Mudge** · 01-20-2004, 11:33 PM

I do delts/traps/neck, which was today for me.

6 sets of shrugs 12-15 reps and 3 sets of upright rows 10-12 reps, I like higher volume for traps because mine are stubborn, and I dont like lower reps either.

I refuse to do behind the back shrugs. I do my upright rows on an angled smith machine FWIW, I love it.

Tha Don · 01-21-2004, 08:01 AM

I do shrugs for my traps and I do them on back day.

builtincary · 01-22-2004, 01:38 PM

shrugs and upright rows, only once a week. low reps and heavy weight. works for me.

tjwes · 01-22-2004, 02:13 PM

Traps are a back muscle ,hence I train them on back day.Once a week only .

01-20-2004, 09:10 PM	#1
FATBASTARD Registered User Join Date: Sep 2003 Location: Washington Posts: 18	When to work out traps BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Got a question for some of you , Im trying to fill out a complete physique (whatever that means) and Im definitely lacking in the trap area. I have big shoulders , decent chest and very little traps. Ive been mostly interested in powerlifting and have competed in the bench press so my chest and front delts ( i think thats what they are) are reallly over powering my traps. Heres my current workout split. Monday back and bi's tuesday speed bench workout /tri's wednesday shoulders / traps friday legs Saturday ME bench and heavy tri's Just wondering if you can over train traps? and if you can than how often can you hit them in a week? Also , what day do you prefer to work your traps? Doing them on my shoulder day just doesnt seem to be working, I hit my shoulders so hard, i have nothing left for traps. Besides dead lifts , whats you favorite exercise for traps?

01-20-2004, 09:53 PM	#3
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	I do shrugs for my traps and I do them on back day.
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

01-20-2004, 10:01 PM	#4
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	I dont do any direct trap work at all actually, but if I was going to do some, I would either do it on shoulders or back day, probably last in the workout.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

01-20-2004, 10:22 PM	#5
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,018 Photos: 1	I do shrugs, and behind the back shrugs on a smith machine. I do them on shoulder day, and I do them first.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-20-2004, 10:56 PM	#8
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,200 Blog Entries: 25 Photos: 313	I will add to the list...I do shrugs and I do them on back day as well!
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements AtLargeNutrition - Optimize Your Body MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! CHECK OUT THIS NEW 6-PACK-ABS PROGRAM!

01-20-2004, 09:46 PM	#2
supertech American BadAss Elite Member Join Date: Dec 2003 Posts: 1,968	I do shrugs for my traps and I do them on back day.

01-20-2004, 10:38 PM	#6
FATBASTARD Registered User Join Date: Sep 2003 Location: Washington Posts: 18	So none of you guys do shrugs more than once a week? Do they seem to respond fast , or grow fast compared to other body parts? Behind the back shrugs on the smith machine, humm ill have to try them,

01-20-2004, 10:54 PM	#7
cpa55 Registered User Join Date: Sep 2003 Location: alabama Posts: 50	I do traps on shoulder day which is once every six days. I do behind the back shrugs, dumbell shrugs and upright rows which hit the traps some also. I, too, wish my traps were larger and have been wondering if you can overtrain them also.

01-20-2004, 10:57 PM	#9
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,018 Photos: 1	No. I do shrugs twice weekly. Mon and Fri are shoulders and arm days. I just switched my routine last week. Before it was Mon/Wed/Fri shoulders and arms and Tues/Thurs chest back and legs. My traps respond very well, and they are fairly large. The traps and my chest are the easiest muscles to build on my body.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-20-2004, 11:33 PM	#10
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,948 Photos: 1	I do delts/traps/neck, which was today for me. 6 sets of shrugs 12-15 reps and 3 sets of upright rows 10-12 reps, I like higher volume for traps because mine are stubborn, and I dont like lower reps either. I refuse to do behind the back shrugs. I do my upright rows on an angled smith machine FWIW, I love it.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

01-21-2004, 08:01 AM	#11
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	I do shrugs for my traps and I do them on back day.

01-22-2004, 01:38 PM	#12
builtincary rrrripped Join Date: Jan 2004 Location: Raleigh, NC Posts: 37	shrugs and upright rows, only once a week. low reps and heavy weight. works for me.

01-22-2004, 02:13 PM	#13
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Traps are a back muscle ,hence I train them on back day.Once a week only .
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

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