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 necks, 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 1-6 reps. A good goal for most lifters is to be able to pull at least double bodyweight.
For massive traps aim for 2.5 times your bodyweight. If you want traps like Goldberg make your goal to pull 2.5 times bodyweight for a set of five. Deadlifts should be performed once every 4-14 days (depending on if you’re a beginner or more advanced lifter). If you’re small and weak you can deadlift more often. When you get strong and can move a lot of weight the deadlift will take a lot out of you and be more difficult to recover from.
Beginners can do multiple sets but advanced lifters should work up to one top end set.
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. No sense in getting hurt when you’re trying to get yoked. Always train safely and intelligently.
Any discussion about how to build big traps would not be complete without discussing the Olympic lifts and their various pull variations. Programming snatches, cleans, high pulls and clean pulls into your workouts regularly is another great way to build huge traps.
If you could only choose one of these I’d recommend the snatch. It’s the easiest on the wrists and elbows and also keeps your shoulders healthy when done properly. Unlike deadlifts, Olympic lifts can be done with high frequency. Olympic lifters train these lifts every day. But they drop the bar which makes a huge difference.
If you don’t have the luxury of dropping the bar then snatches can be done 1-3 times per week for an average of five sets of three. They are usually done first on a full body or lower body dominant day, although there’s no reason why you couldn’t do them on an upper body day.
Shrugs are another weapon you can use in your trap building arsenal. Some people like heavy partial range shrugs, and others like lighter full range shrugs. I say do both. Load up a bar and do a few sets of 6-10 cheat shrugs one day and grab some dumbbells and do 2-4 sets of 12-15 full range reps with a 2-3 second hold at the top of each rep on another day.
Incline shrugs are another good option and these can hit the mid traps a bit better. Alternate between standing and incline for full trap development.
Finally, there’s the farmers walk. This will pack meat on your traps in a big way when heavy weights are used for sets of 20-60 seconds. I’d recommend doing them once per week for 2-4 sets of about 30 seconds average. Work up to heavy weights and wear a belt on these.
Below is an example of how you can incorporate all of these trap building exercises into a four way upper/lower split:
Day 1
Snatch- 5 x 3
Upper body pressing and pulling
Day 2
Squat- Top end set of 3-5
Rack Deads- 1 x 6
Lower body assistance work
DB Shrug w/ Hold- 2 x 10-12
Day 3
Upper body pressing and pulling
Snatch grip high pull
Day 4
Lower body assistance work
Farmers Walk- 3-4 x 30 sec
To cap off the yoke you’re gonna want to throw in some neck work. Get a harness and do one set of extensions, flexion and lateral flexion for 20-50 reps two or three times per week.
For a complete 12 week trap and upper back specialization program download Yoked right now by clicking HERE.
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?
26. Jun, 2012
at 8:59 am #
I guess the answer would be:
Deadlift “light” weight 2-3 times per week at first when you are learning the right technique, … and get that with picture perfect form for few weeks.
Then as you move up the weight you need more recovery and cut the deadlifts to ones every week … or every other week ;-)
Perfect form is crucial in deadlifts … or else you get hurt bad ;-)
26. Jun, 2012
at 4:35 pm #
My early bodybuilding hero was Steve Reeves. He didn’t believe in building up the traps because he felt the bulk there gave the appearance of narrower shoulders; so I didn’t do them. I started doing trap work a few years ago be because I LIKE the “power look;” also my neck by nature is quite long so it was good to fill in the space. I now have traps and a thicker, shortened-appearing neck (18 inches) so it’s all good – and – my shoulders still look wide (24 inches tip-to-tip). Reeves remains my ideal, though. The proportions of his build and the sheer aesthetics of his physique have yet to be equaled.
27. Jun, 2012
at 11:49 am #
does “press” and “row” refer to any variation of press and row and “chin” to chinups/pullups?
27. Jun, 2012
at 10:37 pm #
Good post. Maybe some pure minimalists can get away with just getting super strong on a few exercises and gaining size but some don’t, which is where some of these other lifts come into play. It would be important add all these exercises if that were the case and of course it would be different from individual to individual.
For example I can do a 395lb deadlift for about 3 reps @ a weight of about 160lbs and I have some of the most unimpressive traps, back isn’t all that big either.
28. Jun, 2012
at 2:50 pm #
I started deadlifting a year ago, and though I am not at the elite level yet, it has done a lot for my traps. Great advice, and I intend to try your workout plan.
09. Jul, 2012
at 6:00 am #
I can definitely vouch for the farmers walk. Tried some on Friday and my traps still hurt today, 3 days later and I only did 3 x 30m with 75kg in each hand.
14. Jul, 2012
at 7:28 pm #
What is a good goal for weight on a farmers walk? With dumbells?
15. Jul, 2012
at 3:40 pm #
Exxcellent Post –
The results that I have achieved doing Deadlifts and clean and jerk is unparrarelled to any other workout.
Compound workout have enabled me train heavy and effectively well within the ergogenic time zone.
These are all core centric workouts and the Farmers walk is great to develop the steel grip besides being a great finisher forr your core workout.
Thank u verry much forr such a great article…
01. Apr, 2013
at 7:49 am #
Just wanted to add here a “yes, but…” The other day I saw a guy with an extremely short neck who had *really* well-developed traps…as a result, he looked neck-less! His head looked like it was SITTING on shoulders…a “no-neck monster” (Tennessee Williams, “Cat On a Hot Tin Roof”). So I think some self-discernment as to how much one should develop their traps is in order.