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Traps - back or shoulder day??

StykFacE

New member
Before I ask, a bit of info about me. 27yrs old, been hitting the gym very consistently for 2 ¾ years now, and I take supplements but basically all natural. I have a very good muscular build, now sitting around 200lbs even @ 5'-11" tall. I would like to say I definitely am at a very average knowledgeable state when it comes to physical fitness in weight lifting, thanks to years of experience and books/magazines (and snooping around on this forum).

A very humble question for you all.... This has been an ongoing debate among friends and people that I know at my gym, but when is the best muscle set to group your traps with? Back day or shoulders? I know that your trapezius muscle goes from your neck, over to the beginning of the shoulders, and all the way down a bit past the middle of your back. Anytime I work my traps really good I feel it mostly around the back part of my neck and down to my shoulders, but never down the middle of my back.

I have talked to some guys that are absolutely ripped at the gym who swear by traps on back day. Sure, they're juicing but the added hormones don't work magic, you still gotta know how and what to do. Then again, some swear by traps on shoulder day, and some even mix it up. Is there anyone who could possibly clear this up? I would like to see my traps grow a bit more is why I'm acquiring about this info here on the boards. Mine look great shirt on or off, but a little more wouldn't hurt either. :)

Thanks in advance.

-Tannar
 
back day. and if your shoulder day is right after, just make sure you dont go past 90 degress on dumbell raises to avoid working your traps again. this will keep focus on delts.
 
Back day
 
I started training with traps on back day. Eventually, I tried traps with shoulders but never got the same feeling or gains (in all fairness, I only tried it for a few months). Now I'm back to traps on back days. Genetically, my traps, lats, and biceps have always seemed to respond to training and grow(in size and strength) much better than my shoulders and chest.
 
StykFacE said:
Before I ask, a bit of info about me. 27yrs old, been hitting the gym very consistently for 2 ¾ years now, and I take supplements but basically all natural. I have a very good muscular build, now sitting around 200lbs even @ 5'-11" tall. I would like to say I definitely am at a very average knowledgeable state when it comes to physical fitness in weight lifting, thanks to years of experience and books/magazines (and snooping around on this forum).

A very humble question for you all.... This has been an ongoing debate among friends and people that I know at my gym, but when is the best muscle set to group your traps with? Back day or shoulders? I know that your trapezius muscle goes from your neck, over to the beginning of the shoulders, and all the way down a bit past the middle of your back. Anytime I work my traps really good I feel it mostly around the back part of my neck and down to my shoulders, but never down the middle of my back.

I have talked to some guys that are absolutely ripped at the gym who swear by traps on back day. Sure, they're juicing but the added hormones don't work magic, you still gotta know how and what to do. Then again, some swear by traps on shoulder day, and some even mix it up. Is there anyone who could possibly clear this up? I would like to see my traps grow a bit more is why I'm acquiring about this info here on the boards. Mine look great shirt on or off, but a little more wouldn't hurt either. :)


Thanks in advance.

-Tannar
Click to expand...

Ive been doing traps AND rear delts on back day for about 2 months now, and Ill never change it.

i find when really stretching out the bottom portion of seated cable rows, and even chins I get a nice little pump in the rear delts.
 
Back day. My traps respond better from deads than they do from anything else. probably one of those deals where everyone responds differently...
 
Back day... Because your traps get worked a lot anyway, so since they're already good and warmed up, it becomes a good time for traps-specific training.
 
agree with all.. my traps get hit really hard from deads. it all depends on your split: if your more of push pull; chest,delt,tri etc then sounds like youd be better off on back,bi.. day. if more "antagonistic" movements; back,tri then it would prob work better on delt day. or if your recovery is good and there is adequate rest you could do a little on each??

ps just because people are "absolutely ripped" doesnt mean they know what they are doing, not saying they dont but genetics/anabolics can be a huge factor here. seen many huge guys who have very poor lifting techniques/practices. coming here will help you the most!!! :arms: just my opinions. GL man
 
I had my best growth in the traps by doing them on back esp days when I supersetted rack deadlifts and shurgs or barbell rows and shurgs. Felt so great.
 
Do shrugs at the top of a deadlift, and do a shrug again on shoulder day on upright rows, and even on military presses.

My traps are sore 3-4 days a week :D
 
I do traps on back day and again on my arm day using an increased time under tension. This has worked very well for me and I saw significant growth from training them like this. The exercises I use are very simple. I do dumbbell shrugs with 3 sets of 10 very controlled and squeeze at the top using a few seconds for each rep. After that, I drop the weight by 30lbs and do 3 sets of 20 in the same fashion. I don’t go crazy heavy I just use the 100lb dumbbells for the first 3x10 and then the 70lb dumbbells for the 3x20. Hands down the best trap growth I’ve ever got.
 
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