Traps exercises
Your traps lift and steady the shoulder blades. They hold heavy deadlifts, carries and shrugs.
Compound lifts
Several muscles at once. Do these first, while you're fresh.
Isolation exercises
One muscle, one joint. Good for adding sets without much extra fatigue.
How much to train your traps
About 8 to 12 hard sets a week to start, up to 12 to 20 as you get more experienced, split over two or more sessions, each set ending 1 to 3 reps short of failure. More in how many sets per week and reps in reserve.
A traps plan that adapts to you
Liftsmith picks traps exercises your gym can do, sets the weight for every set, and only trains them again once they've recovered.
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