hello guys,i would like to ask,what's the best rep range for traps?and what tempo should i use?goal is always to build muscle

my workout routine looks like this (back day)

deadlifts 4x8
rows 4x8 (reverse grip)
dumbell rows 4x8 each side
lat pulldowns 4x8 with the V bar
seated rows (on the machine) 4x8

and my shoulder day looks like this

military press 4x8
arnold press 4x8
lateral raises 4x8
front raises 4x8
upright rows 4x8

do you think my back/shoulder routines are bad for trap gains?

I personally do trap specific routines at least twice a week. 20 minutes or so when I finish with a major muscle group is usually enough. Bro, if you wanna get yoked, you will likely have to dedicate time just to it. It's like calfs, abs and forearms.....yeah they get a little work with other muscle groups, but is it enough?

I would also suggest adding in some wide grip pull ups on back day. Nothing spreads your wings like em in my opinion.

Dumbell shrugs are one of the best trap exercises for the upper trap. Since the Trapezius is a very large muscle, you need to target all 3 areas:

Top - DB or BB shrugs

Middle - DB or BB Rows, pull-ups, chin-ups

Bottom - Low cable rows

John

I wouldn't worry too much about your traps. Should presses, deadlifts and your upright rows will hit your upper traps well. Pulldowns and rows will hit your middle and lower traps. Only thing I'd suggest is take out one of the rows and get some pull ups in there. As far as rep ranges you just need to figure out what your body responds best to to become a staple in your routine. I like to hit them with 5x5's heavy (85%-90% 1RM) and 3x12's at about (60%-65% 1 RM). If you think you need extra work on those uppers then throw in some shrugs.

damn i didnt even know traps have 3 parts i believed i've neglected the top part because they look nonexistent when im relaxed

@Adawg38 i used to have pullups on my back routine but i removed them for now,i suck at pullups i used to do 4x8 BUT with assistance,you know...from the pullup machine,i think i used to have 3 plates (5 pounds each)assisting me to go up

Rep range/tempo for building traps should be no different to building any other muscle in terms of hypertropy. A good variation of shrugs both using Dumbbells and barbells will help your cause. Suggested exercises;

DB seated shrugs

Barbell front shrugs

Barbell reverse shrugs

Rep range/tempo for building traps should be no different to building any other muscle in terms of hypertropy. A good variation of shrugs both using Dumbbells and barbells will help your cause. Suggested exercises;

DB seated shrugs

Barbell front shrugs

Barbell reverse shrugs

For pull ups, try find a jump box or plyo box. If you can't find one, then get a chair (something stable). Instead of using a machine for support, I suggest doing the pull ups until you gas, then put a foot in front of you on your support. That way you and the box or chair, whatever, become your spotter. You then hold yourself accountable to the amont of work you do, and you get forced reps. That method helped me quite a bit.

As far as building your yoke, I have never gotten results simply from shoulder or back exercises. Some people see results from deads, etc, but I have to work them out as a super set during another workout or give them time just for them. Shrugs are always a solid base, but have never quite been enough for me.

Take in mind this is my situation, not everyone elses'.

I also use a barbell clean, but I end it like a sumo high pull (elbows out bringing it up somewhere between my eyes and mid chest). I guess you could call it a plyo high pull. I find that lots of lower body explosion coupled with heavy weight is a good trap smasher. Instead of a dumbell row for lats, stand a little taller, lower the weight and do an explosive lawn mower pull super high with your elbow kicked out. Using those with barbell and dumbell shrugs, on db shrugs I like rep hold myself, with the occassional reverse peck deck I have been getting crazy results. It was noticeable in a matter of two weeks, if not in just days.

For a little extra fat burn that will strengthen your grip and traps try a farmers walk with the hex trap bar. Those are pretty fantastic, too.