T Nation

Trap Specialisation


First off I would like to say welcome and thank you, I’ve been a big fan for a long time and it’s great to now have you here! I often recommend your guaranteed muscle routine and the 500 reps shoulder specialisation, they have work very well for me.

So when I decided I wanted to bring my traps up I knew straight away to look for an article from you.

This is the one I found and I plan on implementing the 2 trap sessions, I’m not too sure how to structure the rest of my week though.

I train day on day off when life allows, my plan was

Trap day
Chest and back
Trap day
Legs and arms
Off and repeat.

As you see above I’ve not included a direct shoulder day? Is this a wise move? I figured they are getting a fair bit of indirect work with the 2 trap days.

Do you have any better recommendations for how you would structured the rest of the week? And would you treat all other body parts as maintenance whilst running a specialisation routine?

Any insight would be greatly appreciated, thank you.


This looks fine. Another way to do this would be to train traps every single workout by picking a movement from the list I gave. This would also work really well and something I did for a long time to bring mine up.


Thanks very much, will try it as written first to see if I can make it work with my schedule. Would like to try it this way as my delts responded so well to the high volume per session in the 500 rep sessions. If I find I’m missing too many sessions then the new way you mentioned will definitely fit better.

Done the first session last night and my side delts are extremely sore today, think it was the lawn mowers!


Here are a couple ideas in addition to what Paul said. My current split is upper/ lower so I do trap and rear delt specialization work after my main lifts on upper body days:

Traps Superset: Snatch grip high pulls supersetted with paused DB shrugs. 5x5 on high-pulls and 5x8-10 on shrugs with a 5 second pause at the top.

Rear Delt Superset: Face-pulls supersetted with Band Pull-Aparts. I Will set a Tabata timer and do 5 “rounds” or 20 seconds on/ 10 seconds off

Trap/ Rear Delt Superset: On an adjustable cable & rope attachment I will superset cable upright rows with face pulls.

Trap/ Rear Delt Superset #2: Smith machine paused shrugs with band pull aparts.

Obviously don’t do all of these on the same day. I normally do rear delts when I bench and traps when I overhead press.


Thanks for the insight