T Nation

Suggested Trap Workout

Hi,
My traps lag in relation to other body parts. Can anyone recommend a good trap building program (beyond barbell/dumbell shrugs)? thanks,

http://www.T-Nation.com/readTopic.do?id=459280&pageNo=0

Dead lifts and ground beef

heavy farmer walks

Power cleans
Power snatches
Deadlifts (various grip)
Face pulls

[quote]KO421 wrote:
heavy farmer walks[/quote]

Oh ya. I second that. I’ve had good trap workouts from just walking dumbbells back to the bench for presses.

[quote]PHGN wrote:
Power cleans
Power snatches
Deadlifts (various grip)
Face pulls
[/quote]

I second that. Shrugs help too.

Face Pulls add the depth but nothing beats shrugs. I like to do mine on the standing calf raise machine and use as much damn weight as humanly possible. Also for frequency, traps can easily be done 3-4 times per week if you want them to swell up quickly

Not sure what face pulls are. But along with the array of shrugs (diff. angles, barbell vs. dumbbell), I also do close-grip upright rows. The wider the grip on the upright rows, the more work your delts do as opposed to your traps. I work traps and delts on the same day.