Is It Better To Train Traps On Shoulder Day Or Back Day?

I feel there is really no “right” answer when it comes to this question. Your traps can be worked with either back or shoulders. When you are doing deadlifts ( for back) you are also working traps, when you are doing military press and lateral raises ( for shoulders) you’re traps are involved. Basically it is up to you, one day is not better than the other.

Personally, on back days, I like to go heavy and I feel like my traps get worked enough. I usually train traps directly on shoulder day. I feel the best exercise for traps is the barbell shrug.  I normally perform 3-5 sets and do upright rows as well ( really squeezing the traps as I come up).

If you are doing heavy back and shoulder workouts one or two exercises for traps is really all you need. It is also important to change your workout routine every few weeks so your body gets somewhat of a “shock”. This will help you prevent plateaus, so you can keep gaining size, if that’s your goal.

So whether to work traps on back or shoulder day is really a personal preference. Some bodybuilders say they have made their best gains by working traps on back days, others say they experience bigger gains when they do traps on shoulder days. It really depends on what you prefer and how heavy you go on other exercises.

Bodybuilding Accomplishments:

1986 – 1st -NPC Mr. Southern Cal ( Lightweight)
1989 – 1st -NPC Cal. Novice and Overall ( Lightweight)
1992 – 1st – NPC Mr. Orange County ( Lightweight)
1993 – 1st – NPC Mr. California ( Lightweight)
1994 – 2nd – NPC Mr. North American ( Lightweight)
1995 – 2nd – NPC Excalibur ( Middleweight)
1998 – 7th – NPC USA ( Middleweight)
1999 – 1st – Mr. Los Angeles ( Light Heavyweight)
2008 – 2nd – NPC Excalibur ( Masters Middleweight)

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