Ever since I first discussed the importance of “the power look” and how important it is to earn respect and separate you from the pencil neck, I am repeatedly asked about how to build big traps. The best trap building exercise in existence is the deadlift. One need look no further than the massive trap development of elite powerfliters to see how effective this exercise is at building these intimidating muscles.
Pussyfooting around with light weights will never get the job done. You need to deadlift heavy weights (with picture perfect form) for sets of 3-8 reps. A good goal for most lifters is to be able to pull at least double bodyweight for five reps. If you want traps like Brock Lesnar aim for 2.5 times your bodyweight for a set of five. Deadlifts should be performed once every 5-14 days (depending on if you’re a beginner or more advanced lifter) for 1-3 sets of 3-8 reps.
Any discussion about how to build big traps would not be complete without discussing the Olympic lifts and their various pull variations. Utilizing Olympic lifts and their pull variations such as snatches, cleans, high pulls and clean pulls are another great way to build huge traps. A great advanced trap building routine involves working from the top down and combining Olympic pulls and deadlifts into one workout. Below is an advanced workout that will build enormous traps on just about anyone.
1) Hang Clean- 4 x 3-5 x 90sec rest
2) High Pull- 3 x 5-6 x 60sec rest
3) Deadlift – 1 x 4-6, 1 x 8-10 x 180sec rest
4) Neck Extensions with Harness- 2-3 x 12-20 x 90sec
Finish up the workout with some calves, abs and grip work. Do this workout once per week and squat on another day with some lighter shrugs throw in at the end. For your upper body days focus on chins one day and upper back focused work such as face pulls and pronated incline dumbbell rows on another. Follow this program for 4-8 weeks and add weight as often as you can, as long as you maintain perfect form.
If you can’t deadlift perfectly from the floor with pristine technique, it is recommended to pull from rubber mats, blocks or pins in order to prevent lower back injuries.
Now you know how to build big traps. So go get after it.
Please leave your comments below.
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13. Feb, 2009
at 1:55 am #
That is one helleva workout! Just one question though. Ive been training with weights for a few years but have never really done deadlifts (wasted years of training i know). Would you advice for someone in my position doing deadlifts 2-3 times a week like you recommend for beginners, or once a week like you suggest for more advanced lifters?
Also would you recommend doing 2-3 different types of deadlifts or stick with the one kind for all three training sessions?