Tip 3 Guaranteed Ways to Build Bigger Traps Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip 3 Guaranteed Ways to Build Bigger Traps How and when to nail your traps for surefire new growth by Thoren Bradley September 8, 2018June 3, 2022 Tags Bodybuilding, Tips, Training, Traps Don't ask the guy with big traps what exercises he did to build them. In all honesty, there's a 50/50 chance he was just born with awesome trap-building genes. Instead, learn how the muscles work and learn what it takes to transform your non-mutant traps into great traps. Testosterone, growth hormone, mechano growth factor, and insulin-like growth factor are all massively influential on growth-signaling cascades, and you don't need to commit to a shot in the butt just to maximize the benefits of these substances. They exist in your body as it is, and resistance training effectively releases them (1). However, it's leg day that seems to really release the floodgates (2). So what does this have to do with your traps? Well, your traps have some of the densest amounts of androgen receptors in your entire body. These receptors are responsible for the uptake and utilization of testosterone (among other hormones). So let's say you've just survived a massive leg workout. You've got those hormones mobilized. If you take the opportunity to train your traps right after legs, you're going to increase the potential for growth. In short, train traps after legs. Bouncing, full-body shrugs using 1000 pounds doesn't work. Every guy with mediocre traps in your gym does that, right? Instead, use a lighter, but still challenging weight. Think "long stretch" at the bottom of the movement and "paused, high squeeze" at the top. Do this for every rep. Remember, the trapezius is a big muscle. There's a lot more to it than just the part that crests out of your tank top. You'll have to work it from different angles. Try these exercises: Full-Range Seated Barbell Shrug Use a reverse grip and small circumference weights for a larger range of motion. Calf-Machine Shrug Explode up, pause at the top, and lower slowly. One thing powerlifters, CrossFitters, and Olympic weightlifters all have in common (at least the talented ones) is that they all have massive traps! Why? Because the very act of holding heavy shit in your hands stimulates trap growth. Make cleans, farmer's walks, deadlifts and related exercises part of your training. Kraemer WJ et al. Acute hormonal responses to heavy resistance exercise in younger and older men. Eur J Appl Physiol Occup Physiol. 1998 Feb;77(3):206-11. PubMed. Ahtiainen JP et al. Heavy resistance exercise training and skeletal muscle androgen receptor expression in younger and older men. Steroids. 2011 Jan;76(1-2):183-92. PubMed. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip How to Design Your Perfect Weekly Split How many days per week should you train? Should you do a bro split, push-pull, or whole-body? Find out here. Tips, Training Charles Staley November 4 Training Tip Medicine Ball Slam Proper Form To do this correctly, resist forward flexion and stay more upright. Athletic Performance, Exercise Coaching, Tips Eric Bach June 18 Training Eccentric vs Concentric The purpose of this column is tri-fold. Purpose number one is as a "refresher course" for seasoned lifters. Sure, deep down, you may know this stuff, but it's been so long since you first read about it that you've forgotten the rationale behind the subject matter. Training TC Luoma January 11 Training The Pros and Cons of Percentage Training Many popular strength programs are based on percentages of your one rep max. Sometimes that's good. Sometimes it's bad. Here's why. Bodybuilding, Powerlifting & Strength, Training Tony Gentilcore January 4