The Traps (Trapezius) Muscles are those muscles on top of your shoulders that extend from the neck to the outer shoulders on both sides. Some people refer to them as the “monkey muscles” because they are most prominent when they are flexed and you are slightly bent forward. In bodybuilding, it is imperative that these muscles receive a goodly amount of attention during training. The traps widen your neck, your shoulders, and your upper chest and upper back. So, let me urge you to work them to death when they are next up in the training schedule.
My traps were pretty under developed because I did not give them the work they needed to grow. I ignored them because I concluded that they got enough work during standing presses, posterior delt work and during lat pulls and lat rows. As a consequence, my shoulders (which are huge) dwarfed my traps and they were barely visible during relaxation and during posing. As soon as I aligned myself with Justin Dees my coach, I went to work bombing my traps more than twice per week. I did heavy dumbbell shrugs, moderate to heavy barbell shrugs on the Smith Machine behind my back. My traps today are much larger and respectable. They are no longer dwarfed by my shoulders. They are huge.
My regimen for working my traps is easy, but requires tons of concentration and effort.
My Trap Routine
1.) Pick up dumbbells starting at around 40 lbs. I do 12 strict shrugs
Next, I pick up 45 lbs. dumbbells and I do 12 strict shrugs
Then, I pick up 50 lbs. dumbbells and I do 12 strict shrugs
Summary, I continue ascending in weight by 5 lbs. increments until I reach a level that I can barely do 12 reps. This is where I begin doing 7 sets of 12 reps
2.) After I do the dumbbell shrugs as noted above I go to the Smith Machine. Using a 45 lbs. I add a 45 lbs. plate to each side of the Olympic Bar. I place my back against the bar which is at my waist. Next I add as much weight that will allow me to do 7 sets of 12 reps — barely!
One of my greatest heroes……Victor Martinez……
Please note that these two basic exercises are the cornerstones for developing world class traps. My favorite bodybuider is Victor Martinez. I have his picture on my wall in my bedroom to remind me that “he has what he has” because of a solid and very hard work ethic. He pushes his entire body to exhaustion during every work out. Victor’s traps are phenomenal and I have committed myself to chasing him and his super human physique.
If you want gigantic traps then doing the exercises correctly while being totally committed to the work out and the results that you seek. I hereby commend you to the task at hand, — to have the larest traps anybody has seen.
Stay the course you guys……Traps are important but they are only a single muscle group. Work them like there is no tomorrow and you will develop something very special in your physique.
Keep on Keeping On!
This is ‘OUR TIME” — Do the trap work and round out your physique. We are in the business of winning. So, let’s get about the business of elevating our effort to a much higher level.
Until Next Time!
Douglas E. Graham, Lt Col, USAF, (ret), MHSM
Six Pack and Senior 