Traps have always been a status symbol of raw strength and power. Anyone with a big set of traps and upper back automatically just *looks* like they train.
Many people try to build their traps by doing endless sets of shrugs at the end of shoulder day. I have personally done maybe 2-3 sets of shrugs in my entire training career and I have some of the more impressive traps of the people I train with.
My method for growing traps is simple:
-Heavy deadlifts to really stretch them under a heavy load (1-5 reps/set)
-Controlled upright rows with a cable machine in the hypertrophic rep range (8-12 reps/set)
-High pulls with heavy weight for explosive training (1-3 reps/set)
-Face pulls every day (15-20 reps/set)
-Dumbbell lateral raises using the traps at the top of the movement (8-15 reps/set)
These movements do not need to be, and normally shouldn’t, all be used at the same time but should be inserted into the appropriate program. Shrugs are entirely overrated in my opinion even if done correctly and most trainees use such a short range of motion they barely do anything.
If you MUST do shrugs, use a weight that you can take through a full range of motion with a 1 second pause at the bottom and a 1 second contraction at the top but the movements discussed above will give you much more bang for your buck.