How should I build my trapezius muscles?

Question

I want to build big, strong traps pretty quickly. How often should i train them with dumbbell shrugs/military presses? How many reps/sets should I do, and what weight should I use?

(I'm currently doing shrugs once or twice a week with 12kg dumbbells)

Answer 1

I would suggest a lot more weight than 12 kg. Big traps result from shrugging your shoulders as high as possible - almost to the point of touching your ears. I was doing 200 lb (90 kg) barbell shoulder shrugs 3 sets of 8 reps.

Behind the back seated barbell shoulder presses will hit the traps as well. Get an excellent spotter and aim for 8-10 reps.

Answer 2

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Answer 3

you need to do shrugs with a weight that you cannot do more than 10 reps in...my guess is that amount is much larger than what you are currently doing...do them twice a week.

Answer 4

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Answer 6

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