What's your go to for Traps

I did Paul Carter's Traps are the New Abs program. It did wonders for me.

Genetics

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Front Plate Raises that's a great alternate

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I have a love/hate thing with them. I've found that you have to go with at least a 25lb plate on these, no matter how much it sucks, a 25lb plate.

You can shrug in a standing calf raise machine.

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I'm spending more time on pulls (Cleans and Snatches). We'll see if that pays off, but I'm not holding my breath.

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It should. Traps are a difficult muscle to target and grow honestly. Look at oly lifters and crossfitters, most have good trap development. From pulling heavier weights over and over and over.

I've read that heavy rack pulls help. Weights heavier than your deadlift. And rack pulls above the knee. I don't do these, I've only read.

Farmer's Carries are fun, though I prefer to do them with a trap bar.

They're an "embrace the suck" kind of fun.

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How can I can carry my gallon of water then?

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Carry two gallons in each hand. That's like 16-18 lbs.