Monster Traps

[Billthebutcher]

I am pretty solid guy have always had large frame, arms, etc. I see some of these guys with the monster traps. I do mine once a week on back day. How many times you guys do them a week and what lifts? I am proportional just large all over but might want to get these jacked up a bit.

 

[HDH]

I do mine on shoulder day. I was having trouble until I started going wide front and back on the smith. No cheating, slow up, slow down.

HDH

 

[big_paul_ski]

I do mine on shoulder day as well. Once a week.

 

[Turbolag]

I do mine normally twice a week.

On shoulder day, and on bench day.

I do standing dumbbell shrugs, smith machine shrugs. Up right rows, and I tried explosive clean/shrugs.

Basically you act like your gonna clean the bar but you put more weight than you can clean. I stopped because I was afraid I would tear my bicep.

Anyone have any good exercises to make the traps grow? That's the hardest part for me to get to grow!

 

[Rottenrogue]

Heavy deads. I have pretty decent traps for a female and do no direct trap work.

 

[Halo]

Heavy deads. I have pretty decent traps for a female and do no direct trap work.

I must be hitting mine with the heavy deads and some of the rope pulls, other than that I don't do any direct trap work.

 

[macgyver]

No direct trap work here either, but as Rr says, they do get hit with heavy deads. My traps are right up there as some of my most developed bodyparts.

Lots of ways to skin a cat, but I could shrug all day and never hit as deep as a few sets of heavy deads.

 

[RedNeck]

I work traps on shoulder day, and obviously with deads. When I do shrugs though I use a barbell behind my back and start with 225lbs and digg in from there and go up in weight.

 

[Zomb131]

Once a week, only 4 MAYBE 5 sets total. I think guys are obsessed with large traps and over train.

 

[GiantSlayer]

This is a genetically good body part for me. 2 sets of 20 heavy dumbells once a week at the end of shoulders.

 

[J-dub]

No direct work for me, but deads, overhead work, Klokov's, face pulls are part of my workouts every week. My traps are by far my best body part

 

[Braw16]

I will be honest traps are one of the easiest things for me to build so I hardly ever train they seem to get to big. When I do train them its always on shoulder day