Train shrugs with dumbbells, barbells, or machines
Use heavy farmer’s carries
Do upright rows with proper form
Perform high pulls if experienced and pain-free
Add deadlifts and rack pulls
Include face pulls for upper and mid traps
Use overhead carries
Train traps 2 to 3 times per week
Use progressive overload
Keep reps mostly in the 6 to 15 range
Use controlled negatives
Pause at the top of each rep
Increase total weekly volume gradually
Eat enough calories to support muscle growth
Get enough protein daily
Sleep 7 to 9 hours per night
Maintain good posture and shoulder mechanics
Warm up before heavy trap training
Avoid excessive neck strain
Recover fully between hard sessions