If you are looking to add some “muscular meat” to your traps and upper back, give this unique pyramid set shrug workout a try!
When it comes to building up the upper back you can’t beat Barbell Shrugs. They are one of my all time favorite mass building moves for the trapezius muscles, but they also work the arms, grip, etc. So I consider them one of those “Must Do” exercises for overall muscular development.
One of the best ways to maximize the effectiveness of barbell shrugs is to do them in a Pyramid Sets fashion, start off light for high reps, then each set work your way up in weight while reducing the number of reps.
Now that’s nothing new, in fact most people will do pyramid style sets in their workouts where they start off light and work up in weight with each set. However, doing a Full Pyramid of going up and then coming back down in weight is not so common, but it’s a very effective way to stimulate maximum muscle growth. In this workout I’m using it for shrugs, but you can apply it to any exercise / muscle group that you are trying to improve.
For example, in the video clip below I go through a complete workout using:
Set 1: 135 pounds for 25 reps
Set 2: 225 pounds for 15 reps
Set 3: 315 pounds for 10 reps
Set 4: 405 pounds for 10 reps
Set 5: 315 pounds for 10 reps
Set 6 225 pounds for 15 reps
Set 7: 135 pounds for 25 reps
After you perform the full pyramid set workout like this your traps will be on fire and you’ll stimulate some new muscle growth in your shoulders and upper back.
Just watch the video clip below to see this actual workout…
Click PLAY To Watch Video
Note: If you can’t watch the embedded video clip above,
you can watch it directly on my YouTube Channel at:
http://www.youtube.com/watch?v=qSOa2jmgGhs
Give this technique a try in your next workout, and then leave me a comment below to let me know how it goes!
28 Comments
Leon
Hey Lee intersting video, dont you think working out like this gonna lead to overtraining?
What is a minimum number for hitting the Traps per week? Do i hit them if i do 10 sets of pullups and few sets of Barbel or Dumbell rows?
Thanks, Leon
Manny
An absolute awesome trap workout and thanks Lee. You are my hero. LOL
DREAD
Hey lee you always make me LOL when i see you workout, you always have that rabbit look on your face showing your teeth biting down on you lips. Great workout!!!
Alex
Lee, thanks a lot for your videos, they are really helpful. What do I need to do to build a killer grip (two kinds of grip i mean for dead lift high reps with heavy weight and just for fun to have a killer grip)? What routine do you think is best for both? I tried a farmer’s walk but i felt it’s way too much demanding exercise. I can hang on a bar for about 1 min but I don’t know how many reps and what time to choose – 1 min, 30 sec etc.
And isn’t it kind of dangerous to lift 405 without lifting belt?
Geoff Tapson
Lee your regime of workouts etc are the best I have seen. You are straight to the point and the system works. Thanks for the info you give you are a good teacher.
Omar
DREAD,
That rabbit look is to be appreciated – alot of other guys might be interested in ‘looking good’ first for the camera – instead of putting themselves through honest pain to show the realism of working out.
karl
Hi Lee, just a quick question.., How much rest between sets..? As always, great informative video..
Thanks Lee :o)
shaun
Man this is nuts !!!!!!!!! I don’t think I can do so many reps and sets like that!!!!!!!!!!
That is waYyyyyy to hard for me. Ikm not a pro bobybuilder dude!!!!!!!!
Nelson
Morning Lee, Your video is Simple and Effective. That’s why I like watching your video’s. Question > I have seen some trap devolpment higher on the neck area and some higher by the shoulder ( longer ) is that genes or can you work your traps to get this effect ?
1. I use dumbells by my side, shoulders pinched back and shrug.
2. I do one arm dumbell snatch.
3. I use a tricep bar hand close and apart to do shrugs all this to get my traps out wider not just high up on my neck.
Please let me know am I wasting my time doing all these versions. Thank You Lee for all your training tips and helpful video’s… Stay Strong Herc.
Mark
Lee
Thanks so much for sharing…you make me smile with the crappy form sets comments for all the youtube haters out there lol! A quick question if I may..do you prefer straps or the ton hooks..the ton hooks seem to work well but you know I have never seen anyone demonstrate the correct way to use lifting straps and i am a little confused, would you use them the same way for say barbell shrugs and deadlifts? Apologies if am being a little too basic here…Thanks Lee..love the vids and keep posting and sharing please. Cheers bro. Mark.
ken hofler
Lee,
me and my son do this workout for traps and delts only one thing we do different we dont rest between the sets and we just go up to 315 when I saw this I said to J.r. Lee must be following us,LOL
Alex
I do a similar kind of exercise, but its not exactly a piramid, i work my way up with rest periods so i can the biggest weight possible and then i dropset back down with no rest, i think it works better because the amount of weight you use in your last sets is so light that with rest i dont think its gonna work much..
I use this technique for a lot of exercises (leg extension, leg press, lateral raises, db presses and flyes, curls, etc) but not for my main compounds, for those i may use just a drop back set in the end.
tim hunter
lee how are yeah man, lee ive been watching and learning from your vids thanks, however i wiped out on my 3wheeler broke my neck im trying to come back im 51 i need a more comprihensive work out program, please help i hate being this small, im 174 5ft 9inches tall i wanna build alot of shoulder and neck muscle, but i dont want to aggrevate my neck please dnt tell me im done i wont accept it, i have a 3 inch long piece of metal in my neck its stable, painful some times, but i refuse to get back on the pain meds, so i figure if i can build that area it will give me more stabilty to work the rest of my body can you help me achieve this goal please, thank you bro have a wonderful weekend. Tim Hunter
doug
hey, what do you think about WAVE LOADING, and should you do it all the time or just as an alternative? and can you do it for isol work?
Lash
Fantastic Lee.thanks a lot for uploading this video……you are the best trainer i have ever seen……
anil
sir,
Its very good workout, but take more time in workout.Is it possible for all traps workout?
Chuck S
I’ve been doing pyramids for the first set of most exercises, The ramp up is my warm-up. The next sets I just do top down. I also think you could combine shrugs with deadweights, although the ideal weights would be different. Maybe shrug at the top of the deadlifts, and do more sets of just shrugs with a different combination of weights.
leehayward
================
What’s over training or under training is all relative to the individual. I wouldn’t recommend this to someone who is just starting out, but it’s a good workout for an intermediate to advanced lifter. This shrug routine here would be all the direct trap work I’d do in a workout. And I’d only do this once a week.
leehayward
Alex,
================
The best grip builder that I’ve found and that I recommend is the Heavy Grips Hand Grippers at:
http://www.leehayward.com/heavygrips.htm I’ve been using these since 2004 and I love em!
leehayward
karl,
For the lighter sets at the beginning 1 minute rest will be plenty. As you get heavier you’ll want to rest at least 2 minutes between sets. Maybe even 3 minutes before attempting your top working weight.
leehayward
Mark,
I prefer straps over hooks, they feel more natural and still allow you to grab the bar and use your grip strength. And the set up for straps is the same regardless of the exercise you are doing (i.e. deadlifts, rows, shrugs, etc. it’s all the same set up). I’ve got a video showing how to use straps at:
leehayward
========================
There are literally dozens of different kinds of workout set and rep patterns that you can follow. The WAVE loading method is just one method of many effective methods you can incorporate into your training.
leehayward
=============
I personally wouldn’t combine the 2, I recommend doing them one at a time. Either do shrugs or do deadlifts. Trying to do both together will just mess up your form. And besides if you were ever to compete in a lifting meet someday doing a deadlift / shrug combo would disqualify the lift and it wouldn’t count in a competition.
Winston Holmes
leehayward,
Hi Lee i noticed you do your shrugs with the bar in front of you. I always do my shrugs with the bar behind me. Ive been told bar behind is the way to go. Or is this not a big deal, just preference ?
Alex
leehayward,
Thanks. And thank you for your video about using straps while deadlifting. I know about Heavy Grip Hand Grippers. I’ll buy it in a little while. I’ve heard also about captain of crush by Iron Mind. But they are more expensive. Who produces Heavy Grip Hand Grippers, by the way? As I understand hand gripper builds strong grip to crush somebody’s hand occasionally while shaking hands)) Just joking. I’ve read that it’s another kind of grip – not for deadlifts. Is it true? Or both kind of strength are the same?
What I want to ask is how to train grip for deadlifts without straps? I understand that the best way to train grip for deadlifts without straps is to deadlift without straps)) But if i do so i concentrate more on my grip than on deadlift itself. What i started to do yesterday – hold proper weight on a bar as long as I can (but between 30 sec and 1 min). Five sets. What could you say – can it build grip for deadlifts?
Thanks. Sorry if I ask too much questions.
Jason
Lee I find that Pyramid Sets work well for every exercise. I find that they are great for exercises like squat where the light sets help you warm up and grease the groove. The lighter sets after wards are good for working on your technique and getting in the hole.
I also like to do it on db incline form time to time. Again the early sets are great for warming up then after you hit the heavy sets it is nice to come bac down to get some volume. But I tend to gome down heavier then what I went up with.
James
Hi Lee,
Thanks for the great vids on youtube and articles on your website.
i have been gyming for 6 months now and i have one issue though. Am 5’9 and wigh 95kgs. I have seen lots of improvement in my body and i amaze myself whenever i look at myself in the mirror. People also tell me am becoming big.
My problem though is that if i look at the mirror from the front, am getting the v shape and my shoulders and chest are getting wider. BUT a side look shows a sort of big tammy and kinda droopy chest. How do i rectify this.
Once again, my front view shows a v-shape and wide upper body but a side look is horrific !
Sam
Hey Lee, Great video
No doubt about it, big traps mean a strong person, even if you have small shoulders.
I had a question: Does bench press build large traps?