Thread: Traps on Back or Shoulder Day?

I do traps on BOTH shoulder and back day

Reason - trap training is fun and i want them to be big becuase i think a good set of traps looks impressive.

my traps are now growing at a faster rate since training them twice a week.

Nice! Didnt think of that! I'm into traps too, love to see em through a shirt. Can traps handle the abuse twice a week? Guess it depends on the person, exericises, etc.

I do lat pull downs behind my head, shrugs specifically. What other exercises can I do to target them? I cant do any pressing movements up n down over my head. I know, it kills lot of exercises.

J

all i do is barbell shrugs followed by dumbell shrugs twice a week.

Yes my traps are handling the abuse very nicely and responding with growth


Look at my journal (link in my sig) if you want, to see what i do for traps and when etc.

Thanks bro, im about your stats too 19, 162, 6 ft. 9 percent bodyfat.

so maybe I might see the same results.


J

I do them on shoulder day, just because shoulders don't take that long to do so I have room to tack on traps at the end of that. Back takes a long time to do since it is such an expansive muscle group, so I don't want to make a long workout any longer.

As far as the exercises that I do...I do two sets of dumbell shrugs to failure with 150s, 2 sets each of front and back barbell shrugs to failure with 405.

Hmm ok,

On shoulder day (today lol)

(ive only been lifting since mid june so forgive the puny weights lol each his own)

cybex machine press maching 3 x failure 65 lb.
lat pull down machine to behind head 3 x 10 at 70. need to up weight to failure range.
shrugs- 3 x 15 w/ 40s. i do em quick. I really need to slow down and up weight.
front raises 3 x 10 w/ 20s db.
side raises 3 x 8-10 w/ 20s db.

anything I missing or should change? and again any other trap exercises I might intertwine?

J

hmmm, don't do them much anymore ....for me, traps are huge (relatively) without working them directly...when I did them....was with shoulders....

Shoulder day seems a more natural day to work them then with your back.

no it doesn't.


Traps are both connected with your shoulders and back.

Definately back day. Im on a push/pull split, and its a pull movement.

Oh and take this pose and eat your heart out

shoulder day for me!

shoulders

Back day, deadlifts and rows work traps hard, tell me one shoudler exercise that works them like that?

Thats why i train them with back beacuse they are much more related to back then delts.

I do them on Shoulder day too.....Add some upright rows to your list of exercises

Originally Posted by HardTrainer

Back day, deadlifts and rows work traps hard, tell me one shoudler exercise that works them like that?
Thats why i train them with back beacuse they are much more related to back then delts.

of the top of my head:
lat raises
upright row
behind neck press
military press
arnolds
rear delt rows

it would be harder to find a shoulder exercise that doesn't work the traps!

i actually do them on lower body days. as an assistance exercise to deads, i look at it as extra grip work and figure it conditions my body to holding heavy weight

were i doing a bb'er split i would do them with shoulders because as Purdue said, shoulders are a relatively small muscel group and a quick workout so you can throw in some shrugs and such at the end. i'm usually dead after a back workout, back and legs are the days where i am sick to my stomach post w/o and need to sit for like 10 mins and wait for my head to stop spinning

i hate traps especially the ones which catch mice!

Originally Posted by MyK

of the top of my head:
lat raises
upright row
behind neck press
military press
arnolds
rear delt rows

it would be harder to find a shoulder exercise that doesn't work the traps!

Reverse grip pull downs work your grip too you know !!!.... but deadlifts work them much harder, thats just off the top of my head

So does that mean forearms are directly realted to triceps, well no, same with delts and traps, while traps do get a bit of stimulation on delt day it is NO WAY near the amount of work they get on back day doing deadlifts and rows, therefore traps are more related to back work then delt work.

So logic would say work them with back.

IMO, I don't think working traps by themselves are that important. I may work them once a months. I let Military Press, Heavy Deads, Upright Rows and other various exercises take care of them.

Tough

We all know how strong traps are if you isolate them by doing shrugs, do you really think the feeble weights you would use on a lateral raise and upright rows would stimulate them that much? when rows and especially deadlifts come much closer to the limits of your traps.

The lateral raises and upright rows give very limited trap stimulation because of the weaker muscle that fail much before the traps (i.e. delts and biceps for upright rows).

On rows and deadlifts you can lift much more and give your traps a more true workout as it is a much closer weight to what they can lift on thier own (i.e shrugs).

Originally Posted by HardTrainer

Reverse grip pull downs work your grip too you know !!!.... but deadlifts work them much harder, thats just off the top of my head

So does that mean forearms are directly realted to triceps, well no, same with delts and traps, while traps do get a bit of stimulation on delt day it is NO WAY near the amount of work they get on back day doing deadlifts and rows, therefore traps are more related to back work then delt work.

So logic would say work them with back.

this is just your opinoin. therefore, nonsense!

Originally Posted by HardTrainer

do you really think the feeble weights you would use on a lateral raise and upright rows would stimulate them that much?

I don't use feeble weights like you, therefore my traps do get worked. then I finish them of with shrugs!

Originally Posted by HardTrainer

The lateral raises and upright rows give very limited trap stimulation because of the weaker muscle that fail much before the traps (i.e. delts and biceps for upright rows).

TAKE YOUR BULLSHIT OPINOIN SOMEWHERE ELSE!!!!!!!

Originally Posted by HardTrainer

On rows and deadlifts you can lift much more and give your traps a more true workout as it is a much closer weight to what they can lift on thier own (i.e shrugs).

Your logic is retarded. yes you can lift more on rows and DL's. THATS BECAUSE THEY ARE COMPOUND MOVEMENTS AND USE ALL THE MUSCLES IN YOUR BACK!!.

Originally Posted by HardTrainer

as it is a much closer weight to what they can lift on thier own (i.e shrugs).

wtf does that even mean.

I have never heard so opinoinated bullshit before in my life!!

Originally Posted by MyK

I don't use feeble weights like you, therefore my traps do get worked. then I finish them of with shrugs!



TAKE YOUR BULLSHIT OPINOIN SOMEWHERE ELSE!!!!!!!




Your logic is retarded. yes you can lift more on rows and DL's. THATS BECAUSE THEY ARE COMPOUND MOVEMENTS AND USE ALL THE MUSCLES IN YOUR BACK!!.



wtf does that even mean.

I have never heard so opinoinated bullshit before in my life!!

Originally Posted by HardTrainer

If I had to pick one, I would probably go with back. Simply because the trapezius muscles comprise a good portion of your upper back. However, I really don't think it matters.

this got real serious...

Originally Posted by HardTrainer

upright rows give very limited trap stimulation because of the weaker muscle that fail much before the traps
.

Yes I do. When I do upright rows. deads I always pull back and sqeeze the traps at the top. So yes.

Originally Posted by HardTrainer

Back day, deadlifts and rows work traps hard, tell me one shoudler exercise that works them like that?

Dumbbell or military press, upright rows, rear delts and lateral raises hit the traps hard.