From Rawal in India, a 25 year old whose goal is to gain mass.  He asks how to develop his traps.  His question is:

Dear Mike: 

How can I develop my traps? 

Dear Rawal: 

Thanks for submitting a great question.  Traps were always one of my favorite bodyparts to train. 

I have outlined below my three favorite exercises: 

Note: Choose one exercise per back workout. 

• Seated shrugs: 3 sets X 8-12 reps.
  You may do these with a barbell, on a machine, or with dumbbells.  Performing this exercise seated versus standing will take the lower body out of the exercise, thus putting more emphasis on the traps.  If you choose to perform this exercise standing up, be sure to stay flat-footed – do not go up on your toes.  

• Upright rows: 3 sets X 8-12 reps.
  Use a barbell or cable machine. 

• Standing calf machine shrugs: 3 sets X 8-12 reps.
  Position yourself under a standing calf machine with the pads resting on your shoulders.  While standing flat-footed, shrug your shoulders up and down.  Do not go up on your toes. 

General tips to keep in mind. 

• Keep arms straight when doing shrug movements.

• Get a full range of motion.  If you can’t, you are going too heavy.  Pace should be deliberate and rhythmic.

Thanks again, Rawal, for the great question. 

Mike Francois

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.