Traps & Grip: A simple approach for helping the Deadlift.



by David Fryers


'Traps', or the trapezius muscles, are obvious if you have them and an obvious deficiency if you don't. Long known as a physique 'finisher' the traps are more important than that. For the strength athlete (Powerlifter, Strongman, Weightlifter etc) a strong set of Traps can be all you need to increase your Deadlift.

The fact that you won't be using straps and you'll be using your normal Deadlift grip will really stress the grip in the manner that relates directly to your Deadlift.

I will outline a simple program (basically a linear progression, even though this style of training has gone out of fashion lately) based on the barbell shrug; it is basically the program I used to increase my Trap and grip strength. My goal was to be able to shrug with a weight greater than my DL 1Rep Max; the reason? My lockout was my weak point and, more importantly, my grip often began to open while heavy Deadlifting (over about 95% max). I was already shrugging using straps, but decided to leave the straps in my training bag and shrug with my usual under / over Deadlift grip. The plan was to target both deficiencies with one accessory lift (simple and efficient).

The first step, as mentioned, was to stop using the straps for shrugs; the second was to lower the weight I was using. The training was split into blocks (about 3-4 weeks each) starting with high reps and gradually upping the weight and reducing the reps. I finished the training scheme by shrugging 310kg for 5 reps, achieving my goal easily as my Deadlift was 255kg!

Benefits: big traps! + strong grip (never had a Deadlift grip problem since).
Downside: sore tired hands for a couple of days after training, massive callous growth (kept from becoming too big and in danger of ripping off, by judicious use of coarse sandpaper wrapped around a wooden dowel).

What would I do differently? This is easy to answer (maybe not easy to do) I should have stopped when I could rep about 110% (say 275-280kg) of my best Deadlift. Then re-assess where I needed to apply effort (off the floor!).

The Program:

The BB shrug is done once per week, immediately after Deadlifting. This is for two reasons: first you will be warmed up; second you'll have a full week to recover.
The routine will consist of 5 training 'blocks'

Block 1, lasting 3-6 weeks.
Warm up as needed, then do 2 sets of 15reps and a third set of as many reps as possible- all with the same weight, rest between sets as needed. If you started light you'll get 20+ reps on your final set in the first week.
Add 2.5-5kg per week to the work sets.
Note: Do not add weight if you do not achieve the target 15 reps, just repeat the same weights.

Block 2, lasting 3-4 weeks.
Warm up as needed, then do 2 sets of 12reps and a third set of as many reps as possible- all with the same weight, rest between sets as needed.
Note: The first week of this block uses the same weight as the last week of the previous block (this ensures you start this block 'light').
Add 2.5-5kg per week to the work sets.
Do not add weight if you do not achieve the target 12 reps, just repeat the same weights or progress to the next Block.

Block 3, lasting 3-4 weeks
Warm up as needed, then do 2 sets of 10reps and a third set of as many reps as possible- all with the same weight, rest between sets as needed.
Note: The first week of this block uses the same weight as the last week of the previous block (this ensures you start this block 'light')
Add 2.5-5kg per week to the work sets.
Do not add weight if you do not achieve the target 10 reps, just repeat the same weights or progress to the next Block

Block 4, lasting 3 weeks only
Warm up as needed; then do one set of 8 reps and a second set of as many reps as possible- all with the same weight, rest between sets as needed.
Note: The first week of this block uses the same weight as the last week of the previous block (this ensures you start this block 'light')
Add 2.5-5kg per week to the work sets.
Decision time! Either Repeat the previous 4 block adding 15-25kg to the starting weight or do the final Block 5, lasting 3-4 weeks.
Warm up as needed; then do one set of 8 reps then 3sets of 5: increasing weight by 10-20kg each set, rest between sets as needed. This is the only block where the last set is not 'as many reps as possible'. If you get the last set of five easily, the weight goes up next week. If you get less than 5 repeat the weight next week, If you only just get 5 reps the weight goes up a small amount. This block is to find your 5RM.



Warm-up SetsWork SetsComments
Block #1 Week 190 x 12110 x 8125 x 15125 x 15125 x 21Started light!
Week 290 x 12110 x 8130 x 15130 x 15130 x 17
Week 390 x 12115 x 8135 x 15135 x 15135 x 15
Week 490 x 12115 x 8140 x 15140 x 14140 x 13Rep target not achieved
Week 590 x 12115 x 8140 x 15140 x 15140 x 15Repeat previous weights
Block #2 Week 190 x 12115 x 8140 x 12140 x 12140 x 17Same weight as previous week
Week 290 x 12120 x 8145 x 12145 x 12145 x 15
Week 390 x 12120 x 8150 x 15150 x 12150 x 12
Week 490 x 12120 x 8150 x 10150 x 10150 x 13
Week 590 x 12120 x 8155 x 10155 x 10155 x 10
Block #3 Week 190 x 12125 x 8155 x 10155 x 10155 x 11Same weight as previous week
Week 290 x 12125 x 8160 x 10160 x 10160 x 8
Week 390 x 12130 x 8160 x 10160 x 10160 x 9
Week 490 x 12130 x 8160 x 10160 x 10160 x 10
Block #4 Week 1100 x 12130 x 8145 x 8160 x 8160 x 11Same weight as previous week
Week 2100 x 12130 x 8150 x 8165 x 8165 x 9
Week 3100 x 12130 x 8150 x 8170 x 8170 x 7
Block #5 Week 1100 x 12130 x 8150 x 8160 x 5170 x 5180 x 5
Week 2100 x 12120 x 8140 x 8160 x 5175 x 5185 x 5
Week 3100 x 12120 x 8140 x 8160 x 5175 x 5190 x 5
Week 4100 x 12120 x 8140 x 8160 x 5180 x 5200 x 5