Traps? If you do them. Where do you put them

[comedycentral]

I’ve noticed many don’t seem to shrug anymore and tend to focus on rear delt more or use partial row movements.
Anyway for those that do trap and rear delt movements do you put them with back or with delts?

Cheers

 

[hawkmoon]

I haven't done shrugs in a very long time.
Rack pulls gave me great development in upper and lower traps, rear delts, rhomboids, teres, etc.

 

[Dog-Slime]

Shrugs are back day for me.

Thinking of dropping it and doing farmers carry as a finisher several days of the week as it does just as well if not better for my traps

 

[Mufasa123]

Back. Traps are a huge portion of the back - look at anatomy chart they extend way down not just top (lats and erectors being main others). They are involved with everything and trained synergisticslly. Anything extending or stabilizing the back will hit them.

Lots of direct things you can do but if vertical pulling is part of your workouts (deads/cleans or some variant) it's pretty rare to have shit development there.

 

[TeaMan]

Definitely on back day. I like to superset Kelso shrugs with T-bar rows or seal rows, especially for those who are lacking upper-back thickness.

Basically, as long as they’re not interfering with your recovery, you can also add them as some extra back volume on your shoulder day. Just make sure you space the sessions far enough apart from each other.

 

[Prowrestler]

Shoulders or back, just depends on how I feel. Deads and hanging cleans worked wonders for my trap development

 

[comedycentral]

Definitely on back day. I like to superset Kelso shrugs with T-bar rows or seal rows, especially for those who are lacking upper-back thickness.

Basically, as long as they’re not interfering with your recovery, you can also add them as some extra back volume on your shoulder day. Just make sure you space the sessions far enough apart from each other.

So Will you do a set of seal row then at failure carry on with short range Kelso as a continuation? Thanks

 

[comedycentral]

I haven't done shrugs in a very long time.
Rack pulls gave me great development in upper and lower traps, rear delts, rhomboids, teres, etc.

Do you still rack pull?

 

[hawkmoon]

Do you still rack pull?

Not anymore. I credit my pushing too hard there with my diastasis recti

With moderation they are excellent.

 

[Splitzz]

Rack pulls built mine but have strayed away from that exercise for now. So I do 3-4 sets of shrugs at the end of back day.

 

[Big Dave Smith]

Mid/lower traps on back day, horizontal pulls and some Kelso variations.

Weird thing is, I’m a stickler for technique. Have been for 10-12 years now. Shrugs never really grew my upper traps.

When I started neck training for BJJ, my upper traps grew like weeds, as did my neck. When I train neck, I’ll do 3 sets to failure, 2-3x/week. Neck went from 19.5/20’ish to 22.5 at its peak. The exercises look similar to what the iron neck does, rotations facing forward and backwards.

This offseason, I’m going to get back to doing them again. Down to 20.5”, but muscle memory brings it back to 22” within 6-8 weeks. It’s the only time I look like “the guy with big traps”.

 

[A50#]

I was blessed with good traps, never really had to train them directly but the last year or so I hit them with a few sets (3) on back day

 

[cage99]

I used to do my trap workout alongside my shoulders, but nowadays I train em with my back. I personally love shrugging!!!

Cage

 

[Tessarion]

I never hit them directly with shrugs. Just indirectly with rear delts/back, mainly. I miss back when I'd run tren and they would just grow on their own

 

[Mufasa123]

Probably useful to note that a strict bodybuilding shrug doesn't do a great job of hitting and recruiting the entire trap group. Traps pull back and up (anatomy chart again). This is why heavy back overload and pulling back/up like Olympic lifts or deads work so well and most people don't get nearly the benefit from a basic isolation shrug.

The original shrug was the very top of the clean pull and done heavy and dynamically for reps. Bar at high hang (athletic stance) then explode pulling upward to extension on toes, body straight, traps in ears and hold as bar floats weightless for a moment. Use straps obviously. Is also called power shrug. Really good for trap and upper back development as pulling back and up explosively seems to really work well for the back.

 

[TeaMan]

So Will you do a set of seal row then at failure carry on with short range Kelso as a continuation? Thanks

Exectly

 

[DieselDick]

Back/Pull day. Doesn't make much sense to me to put them on any other day unless you are too fatigued after lat work & rows.

 

[JUICEDUP3]

Back day. Hang Cleans used to have my traps up to my ears!

Used to love that exercise!

 

[chooch]

Shoulder day with heavy shrugs for 30 years. Definitely not the biggest or best but I don’t think that bad either. Curious to see some pics from guys who target them specifically and on back day. Obv everybody’s gonna be different but wouldn’t mind seeing how it’s worked out for those ppl

 

[Sectør]

I do a ( legs/push/pull/accesorie work/rest) split

I do rear delts on both the push and pull day (can never have enough rear delts)

Traps I’ll throw in on back day since they’re already getting hit pretty hard with rows.

I’ll generally do 3 sets of behind the back smith machine shrugs (allows me to pull up and also back with the traps for more activation). Dumbbell shrugs are great too