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What day do you work traps?

imlee888

New member
If you do at all? I hear most people workkng them on their shoulder day, but they are a back muscle so why not work Them on your back day? Whenever I hit them for accessory work it's always on my deadlift day
 
imlee888 said:
If you do at all? I hear most people workkng them on their shoulder day, but they are a back muscle so why not work Them on your back day? Whenever I hit them for accessory work it's always on my deadlift day
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i work them on both- only thing is if I do a,b,c for traps on shoulder day, I will do d,e,f on back days. just changing the essecrises
 
I alternated between back and shoulders. All depends on how i feel and my energy. Most of my back workouts include deadlifts, which hits traps, so i usually follow with some shrugs. On days i hit chest and shoulders i wont really focus on traps, but if i seperate chest from shoulders i will hit heavy traps on the shoulder day. I find that if i do traps on my back day it really tears up my lower back and i cant allocate enough energy to hit everything effectively.
 
If I'm doing a body part split, then always on shoulder day. Heavy upright rows, snatch grip high pulls and shrugs. I'm hitting them again indirectly on back day with deads etc. If I'm doing upper/lower split then I hit them on lower B with deads.
 
I do shrugs on my shoulder hypertrophy day, deadlift on lower body power and legs hypertrophy, and face pulls on back day. So like 4 days a week lolz
 
I just don't see why you would split the upper traps from the middle and lower when you can work all of them at the same time, I feel like (for me at least) it's more effective that way
 
imlee888 said:
I just don't see why you would split the upper traps from the middle and lower when you can work all of them at the same time, I feel like (for me at least) it's more effective that way
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honestly, there is no wrong way- greatest thing about body building- there is no one exact way (excluding stupid sh1t that obviously will get you hurt or killed!) or method for building muscle.

same holds true to Martial Arts- there is no one form that is truly better than an other
 
imlee888 said:
I just don't see why you would split the upper traps from the middle and lower when you can work all of them at the same time, I feel like (for me at least) it's more effective that way
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My traps are growing faster on this program than they've ever grown so it's definitely effective, at least for me. I have always been lacking in traps in proportion to the rest of my physique so it seems that constant stimulation has been working for me.
 
I do them if I have absolutely nothing else to do on back or shoulder day.
 
imlee888 said:
If you do at all? I hear most people workkng them on their shoulder day, but they are a back muscle so why not work Them on your back day? Whenever I hit them for accessory work it's always on my deadlift day
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if you take time to notice who does the greatest amount of deadlift work you'll notice they have the greatest mass in their traps for as you stated it is a back muscle. Unfortunately we all fall into the default category of training our delts as accessory muscles (directly) peforming shrugs as opposed to (indirectly) as compound. Although I enjoy direct (accessory) I find they grow more in compound work (indirectly) when doing deads or, which I am fond of (for trap development) rack deads.
 
That's the exact reason if I hit them as an accessory movement I do it on back day, because i do more of a bench squat dead split than a push pull legs split.
 
I do heavy trap work after heavy shoulder press work. It's a natural balance of push and pulls along the same plane.

I don't do them on deadlift day because the movement is so similar. If I can do traps after deads, I didn't do enough deads.
 
If you can deadlift 500+ lbs, i bet you will have developed traps.
 
I pull 450 @ 148 lb bodyweight, I'm not asking the best way to get traps. I know deads and powercleans are the best way. I do accessory movements for traps because my upper back is a weak point, but I was asking why people in general that do bodybuilding splits work them on shoulder days which is a pressing movement, and your traps are a back muscle. I just don't understand
 
imlee888 said:
I pull 450 @ 148 lb bodyweight, I'm not asking the best way to get traps. I know deads and powercleans are the best way. I do accessory movements for traps because my upper back is a weak point, but I was asking why people in general that do bodybuilding splits work them on shoulder days which is a pressing movement, and your traps are a back muscle. I just don't understand
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Because your upper traps are up on your shoulders and neck???
 
BamBam0319 said:
Because your upper traps are up on your shoulders and neck???
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Only a small portion of the deltoid is located on the posterior side of the body.

I work my upper traps when I squat since it's one of my weak points in the movement.
 
imlee888 said:
I pull 450 @ 148 lb bodyweight, I'm not asking the best way to get traps. I know deads and powercleans are the best way. I do accessory movements for traps because my upper back is a weak point, but I was asking why people in general that do bodybuilding splits work them on shoulder days which is a pressing movement, and your traps are a back muscle. I just don't understand
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I think it comes down to - "because Arnuld said so!"

High rep shrugs never did much for me (though my traps were always solid just not where I wanted them) and it wasn't until I started incorporating pseudo O-lifts into my training that I noticed a huge difference in both their appearance and strength. My traps, and My back for that matter, respond very well to heavy, explosive, violent lifting. I don't train body part splits anymore as it wasn't effective for ME so I'm not sure how else to contribute haha. Nice work on that deadlift btw. That's a nasty number! I'm pulling 415 @ 140 bodyweight. Really wanna get that to 5HUNDO by the new year.
 
I get a good trap workout on my pull days doing wide grip cable rows. My 20,15,10,8,6,6,6 gets the mid and lower every time. Shoulder presses hit my upper traps very well since I touch them togeather at the top. That's just what works for me though.
 
I get decent trap development from deadlifts. Though I have added high pulls which have helped even more in that yoke area. Yesterday I did a set of 20 for trap bar deadlifts and my traps feel used. Granted I havent done trap bar deadlifts in a long time so could just be different stimulus.

So ya I usually do them on my back/deadlift day. Though I have done high pulls on shoulder/triceps day and also on leg day.
 
Rodja said:
Only a small portion of the deltoid is located on the posterior side of the body.

I work my upper traps when I squat since it's one of my weak points in the movement.
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Oh I know. I was just pointing out that the portion of your traps that most people are concerned with or even know about are located up at the top of your back near your neck and delts.
 
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