To build bigger traps or trapezius muscles…

Do 4-to-6 sets of 5-to-10 reps of ONE of the Trap exercises from GROUP A & then…
Do 2-to-6 sets of 8-to-12 reps of ONE of the Trap exercises from GROUP B or… You can do a 500-to-1000 yard Farmer's walk OR You can Walk on your hands for 5-to-10 minutes.

GROUP A
Click on photos to see how to do exercise

GROUP B
Click on photos to see how to do exercise

Workout guidelines for getting bigger traps…

Do this traps workout 1-to-2 days a week but not on back-to- back days if you do it 2 days a week.
Don't use weights that are TOO light or TOO heavy because…

If you use weights that are too heavy then you'll just end up using bad technique and you'll end up working the weight instead of actually working your traps muscles and…
If you use weights that are too light then you will not be using enough intensity to build bigger traps.

You only want to use weights that are heavy enough to allow you to do the recommend number of reps so for example…

If you're supposed to do 5-to-10 reps on a set and you can do more than 10 reps then that does not count as a set because the weight you picked was too light and vice versa…
If you can't do more than 5 reps then that means the weight is too heavy so you need to either use lighter weights or…
You can do more reps (using good form) with a heavier weight by doing Drop sets, Rest-Pause reps or any of these other fast muscle building techniques here which will all make you have a much more intense workout to help you get bigger traps faster.

Important: Make sure you keep a training log so you can build bigger traps faster because…

You want to beat your last workout by using more weight, doing more sets and/or doing more reps so for example…

If you did 4 sets of 10 reps using 100 pounds for Overhead Shrugs then the next time you workout…
You want to try doing either 5 sets, 11 reps and/or use at least 105 pounds & You don't have to wait until the next workout to increase the weight, sets &/or reps…

Try to increase the weight on each set while doing less reps & while also maintaining almost perfect form to get bigger traps faster but the main point is this…
The fastest way to build bigger traps is to try to continually beat your last workout or your last set by doing just a little bit more each time.

If you ever end up using the same amount of weights, reps and sets for 2-to-3 traps workouts in a row then you need to take some time off to allow your traps muscles to rest long enough to get bigger & stronger for you to use more weight, do more reps and/or sets.

If you decide to do the Farmer's walk OR Walk on your hands fo the Group B workout then you want to increase the time, distance and/or weight you use each time you do the Farmer's walk OR Walk on your hands.
Take at least 1 week off from doing this traps workout after you've done it 2-to-6 weeks in a row.

If you need more help Building Muscle To Look Good Naked then…

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