All right they are no big secret that nutrition is my bag, and I’m not qualified to give training advice, nor do I ever lay claim to be proficient. However I have been weight training for about 17 years and plainly this requires a deal of experience with numerous different routines and training techniques. And occasionally it’s just simply nice to write about an area of bodybuilding other that nutrition! So, I thought I’d share some of my thoughts on trap training with you, as the musculus trapezius are an frequently over-looked muscle in training, which is odd as they contribute to much of the size and shape of the shoulders and upper back.

The traps are in effect one large diamond shaped muscle that attaches at the top of the neck, spreads to the shoulder attachment along the clavicle bone and entirely the way down to the middle of your back, tying in your shoulders and lats. People tend to train them either along with delts or with back; it’s really up to you.

The best exercises fro traps are shrugs. Begin by holding a barbell loaded with a lot of weight in both hands, about shoulder width apart. Now simply lean in a little bit (very little just so the bar doesn't touch your legs) and try to touch your shoulders to your ears. This is impossible, but the illusion will ensure proper form. Alternatively you can use dumbbells or even a machine. Using dumbbells has the advantage that they allow a hammer grip which is more natural and by holding them to the side of your body you can move the shoulders up and in better providing more overall stimulation. They are performed in the same way, except you keep your arms to the side more and your hands in a hammer grip.

For a second exercise do upright rows, and although they don't really stimulate as much muscle as shrugs, they do help give a clean separation between the delts and the traps. Grab a barbell at shoulder width apart or just outside of it, and simply pull the barbell up to eye-height always keeping your elbows higher than your hands. The movement should be an arc in the sense that you start with the barbell against your body but move it away from it as you go up so that you have a few inches leeway between your eyes and the barbell when you get to that point. You can move your grip in to isolate the outer traps, or out to hit more of the delts and inner traps.

So for a quick simple trap routine try the following:

Barbell shrugs - 1-2 warm ups followed by 2-3 very heavy sets (whilst maintaining good form)
Upright rows - 3 moderately heavy sets of 8-12 reps

Fit this into your training routine once a week and you’ll be on your way to having huge and impressive traps!