Poll: Do you work Traps with Back or Shoulders?

Do you work Traps with Back or Shoulders?

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  1. Red face


    Primarly with shoulders, i.e upright rows. Another good one, alot of folks forgot are bb behind-the-back shrugs. Lee Haney made them famous during his Olympia reign. Vic Martinez also does them too, I read in "Muscular Development".


  2. Both, but primarily shoulders.

    I find that traps need little (# of sets) work on themselves as they are well-worked by other compound movements. At least, this works for me and my goals.
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  3. I don't deadlift much, saving my spine for old age ya know (plus my dead goes up plenty by doing other stuff) maybe once a month. I need to do more trap work if I'm gonna go from "Damn you're big" to "OMFG FREAK", my entire shoulder girdle and arms are lagging (with the exception of my pecs, heh). I'd do maybe two sets twice a week as a supplement to regular work, heavy and perhaps to failure.

  4. can we add a neither vote up there...as shootmeagain said they get a good workout w/ other lifts.

    I get a good workout from them w/ do DL and SLDL. If i want to work them directly I'll do a set or two of high rep (12-15) immediately after SLDL or DL

  5. I do traps on back and shoulder day and I do rear delts on back and shoulder day!week goes like this !
    back and bi's
    chest, tri's and abbs
    shoulders, tri's
    thighs and bi's
    one day off and start over hitting each body part every 5 days...except tris' bi's traps and rear delts 2x in the 4 days on one off !
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  6. I do traps on Back day and I do traps on Shoulder day. Of course, I am in the minority here since I do them both on the same day. I get great results combining them. I really like to finish up with a homemade contraption our lead trainer made called The Shrugger. Its a metal C shaped frame when seen from above, with handles on the top left and right and rectangular bars sticking out each side. Seen from the side it looks like a large I shape. Advantage is ease of control and the ability to pile on the plates on each side.

  7. Quote Originally Posted by bronx220
    the trapezius is a broad diamond shaped musclethat lies across your back. only 15% lies above your shoulder.soooooo since traps are a back muscle.........
    Thank you...my sentiments also. I work with back becuase they are really part of the muscles that make up the back. Not to mention there is quite a bit of synergy when working lats/upper back and traps.

  8. I do traps on back day also

  9. i work traps on back and shoulder days.....they are kinda lacking from the rest of my upper body so i am tryin to bring them up.

  10. Back day because I like to hit em right after DL's

  11. All of the above.. Traps day = back day = shoulder day

  12. I train traps on trap day. Thats it, traps and forearms.

  13. I like to mix it up, i used to always work traps with delts but over the past few months I have been working them on back day and its a nice change.

  14. I work traps with back personally but they aren't responding like they use to so I will now incorporate them with shoulders.

  15. Work them on shoulder days, do all your shoulder routine then work the hell out of the traps. Tends to workout nicely.

  16. Quote Originally Posted by sourinthemind
    Thank you...my sentiments also. I work with back becuase they are really part of the muscles that make up the back. Not to mention there is quite a bit of synergy when working lats/upper back and traps.
    I feel traps should be worked on back day or else you might just overtrain them. You could work them up to three times a week by using them on legs day through deadlifts, back day through any rowing movement, and again on shoulders day if you do them then. I would suggest doing them on back day and working them from top to bottom. The muscle does run from your first cirvical vertibrae all the way down to the 12th thoracic vertebrae. If you are training them right you wont just have the upper part but a solid mass of muscle running down the center of your back with a nice deep grove over your spine. The only other day to logically work them is on legs day just because you use them so much to do deadlifts. Also if you work them on back day you will effectly train the romboids major and minor, as well as the levator scapulae which all contribute to a full muscular looking back. The only reason i could think of for training them on shoulders day is that shoulder pressing elevates the scapula to allow more range of motion. The elevation of the scapula during shoulder press is somewhat similar to scapular elevation during upper trapezius flexion, but much shorter. I feel traps on back day are the way to go.

  17. When I train my shoulders effectively I need to concentrate on NOT using my traps. SO I dont train them together. I train my traps with back and superset them at the end of my work out.

  18. I do medium heavy barbell shrugs....my traps blow up with just that on shoulder day...one of the few good genetics i have.

  19. Shoulders

  20. I train back and shoulders on the same day so traps get trained that day as well.

  21. I usually do them to finish off a back day, uprights and shrugs. But if my back day takes me to the 1.5 hr limit in the gym or im dead tired, I will do them on a day on its own with abs or cardio or shoulders. I rarely work shoulders separately now I feel I can hit them on chest and back days. Im actually considering doing shrugs 2x a week as they are lagging a lil. Finally, I get a better pump when i hit them at the end of a back workout.

    I like what bronx220 said earlier:"the trapezius is a broad diamond shaped musclethat lies across your back. only 15% lies above your shoulder.soooooo since traps are a back muscle........."

  22. I train em rest pause style now hitting failure 3 times, and then a do a static rep for 30 seconds, we'll see how this works out, my traps need to come up, well my upper traps anyway, my back always grows thick n dense fast.

  23. Quote Originally Posted by CHAPS
    I train em rest pause style now hitting failure 3 times, and then a do a static rep for 30 seconds, we'll see how this works out, my traps need to come up, well my upper traps anyway, my back always grows thick n dense fast.
    same here as far as trap development. I need to bring up the upper traps, one of my friends were messing with me the other day and told me i need to work on my traps(upper) cause he said i dont want it to be a shelf do i? needless to say this motivates me.

  24. Behind the back barbell shrugs are my favourite, i don't like them to the front, and dumbbell shrugs but pulling them up and back at the same time so kinda on an angle.

  25. Quote Originally Posted by CHAPS
    Behind the back barbell shrugs are my favourite, i don't like them to the front, and dumbbell shrugs but pulling them up and back at the same time so kinda on an angle.
    yah those are good and i feel it takes the arms out of it even more when you have the barbel in the rear dumbells the angle thing is what i shoot for too, i have yet to lay on a incline bench reverse and trying db shrugs that way, i heard it works great. Nothing like some heavy ass shrugs....its how i hit my forearms/grip too, just holding the bar tight is a workout for them.
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