when to train traps

[leerc]

i currently train traps on shoulder day but im thinking of training them on back day,


which way do you lads prefer ?

 

[alex.p]

Mine need a bit of work at the moment - or I just want them hoooge I'm not sure which.


Currently train them before shoulders to prevent using traps for any lateral movements, and also quickly on leg day with rear delts. Use two differnt routines on each day, machines with shoulders and dumbells when training with legs


Personally never liked training with back, grip will be f*cked from deads etc. and prefatigued traps as well so can't put everything into them as should be done IMO

 

[tomlet1]

i find mine recover quite quick, soi train mine twice a week.


i hit them hard on tuesday after legs as they havn't had any work done to them so they're nice and fresh.


then friday after back as they have already taken a bit of a pounding from deads, i just do a few sets of DB shrugs :smilie_evilbanana:

 

[New Hybrid]

usually train them with back but they grow too big compared to rest of me so have dropped all direct trap work and just hit them when i do deads and bent over rows.

 

[robbo]

i currently train traps on shoulder day but im thinking of training them on back day,


which way do you lads prefer ?

i do lots of deads anyway but when i do shoulders and i got some left ill use smith machine shrugs,and alternating weeks db farmers walk,i got good depth in my traps by farmers walk mate and would recomend it to any one who is starting with a blank canvas and wants to loose their neck

 

[leerc]

i forgot to mention on my back routine i dont deadlift anymore due to injury,


farmers walk is good ive been doing them for about a month now only trouble is my gym,s DB,s only go upto 45kg so a 90kg farmers is all i can do up and down the corridor

 

[Pip]

usually train them with back but they grow too big compared to rest of me so have dropped all direct trap work and just hit them when i do deads and bent over rows.

Ditto.


I don't train mine either. Once or twice every year.

 

[cyborg]

Ditto.


I don't train mine either. Once or twice every year.

on special occasions pip?!


have done them once per week and twice per week.


as first exercise on their own day with lower back work + abs + calves


and


after legs, then a couple days later as the starting exercise for back


when on I found the twice per week brought up a very lagging body part.


I only use a long bar, get into a bent over row position (45deg lean forward, knees bent) and shrug. find this hits them much better than if standing upright. use weight accordingly

 

[andyboro]

its always made sense to me to do back and shoulders together to be honest...


like above though, i dont do any direct trap works as the deads seem to be doing the job for me.

 

[Irish Beast]

I done a light session on mine today. First time in about 2 months.


For the reasons stated above re: growth I keep training to a minimum. When on gear especially they grow insanely fast. Something to do with the number of muscle receptors in that area.


Regarding the original question, sometimes I do them with back and sometimes shoulders. I usually don't plan it and just do them at the end of a random session where I have a bit of energy left

 

[leerc]

i have a plan. how about with shoulders one month and with back the next then repeat. i dont find my traps grow very well since stopping deads so alternating may help

 

[Shocktail]

I've always found that traps are best suited along side with back.


?!Traps for some can be a stubborn muscle almost in the same comparison with calves! Most exercises require you to overload on reps & multi exercises......but over the time I've found one that works really well for me:


Smith-Machine; bar at lowest point & grip with back to bar, stand straight-up bar should be level with lower glut, (3 point system)


(1) vertical lift shoulders


(2) crunch shoulders back till you feel lower mid trap flex


(3) lower bar to start position


5/6 sets 10/12 reps


The response is quick...

 

[drsquat]

unless your at a high standard of BB already i wouldnt really bother about training traps.


if you do the main big movements, ie deadlifts, squats, overhead presses, pull ups then this will be enough for your traps.


as the original poster stated farmers walk are great for traps aswell if you cant do deadlifts for some reason, however you will need to start going over 45k per hand, even at a novice level you would be looking around double that weight. Some strong men equipment is very handy to have and excellent you use for building strength and size, if you shop around you might be able to pick up a pair of farmers at a good price which will weigh around 90k which you will then be able to add weight plates onto.


what is the injury that prevents you doing deadlifts?

 

[leerc]

the injury was a torn muscle in my arse tbh, i think it was the glute medious not 100% on that tho im just going off my vague memory of what the physio said, it was all my fault lack of concentration on a deadlift, basically id been stuck at 185kg for 2 reps for ages and thought id drop down to 175 and work on bringing hte reps up, i did this for a few months, one day felt strong enough to tackle 185 again, first rep "this is easy" 2nd rep down i went, id lost concentration and i think i over extended my arms a little.


the gyms just banned me from doing farmers walks now im a health and safety hazard so it will be done at home if the equipment is affordable

 

[dav]

Whatever works best for you, but as has been said commonly done on either back or delt day, for me personally traps are trained (when I train them) after delts.