Basic Forearm and Trap Training

Traps

Traps get alot of secondary work from heavy pulling, rowing, medial deltoid and rear deltoid exercises. The amount of volume you need for them is dependent on genetics and their secondary volume. The key is to get enough volume per week.

Load and Volume

• Volume is generally 0-12 sets a week but 4-10 sets is a solid benchmark with a frequency of 1-3 times a week.

• 35-90% of 1RM for 6-25 reps a set. 10-20 reps per set is common

• Traps can handle alot of fatigue so they can easily be trained multiple times a week. However they could interfere with deadlift training.

• Pay attention to the ROM to get the most out of it because its short and its easier to lose the mind muscle connection. Leaning your head forward will help with a better contraction, pausing at the top helps.

• Isometric work and intensity techniques like dropsets work well too. Heres a link to intensity techniques

Best Exercises

• Standing Barbell or Dumbbell shrug

• Seated or Standing Dumbbell shrug

• Cable Shrug

• Farmers Walks

Its important to periodically vary exercise because the body adapts and repeating the same bio-mechanical movements for an extended time may increase injury risk. You can choose different exercises every 3-5 weeks or when the exercise isnt providing the same stimulus.

Rest

45 seconds to 120 seconds.

Sample Programming

• Monday: Barbell shrugs 5x8-10

• Thursday: Seated dumbbell shrugs 5x12-20

Forearms

Volume and Load

• A good starting place is 0-15 sets a week. Generally 8 sets per week with a Frequency 1-4 times a week is good.

• 10-30 reps per set

• Isometrics like hangs work well and count toward weekly volume

Example for progressive overload:

Week 1: 45 for 4 sets of 15-20 reps (Set 1 may be 20 reps, set 2 :17 reps, set 3:16 reps, Set 4: 15 reps)

Week 2: 55 for 4 sets of 12-17 reps

Week 3: 55 for 4 sets of 15-20 reps

Week 4: 60 for 4 sets of 12-17 reps

Week 5: 60 for 5 sets of 10-15 reps

Its hard to go up in weight with forearms every week so adding sets and reps or varying intensity (pauses, tempo) is preferred.

Common Exercises

• Cable wrist curls

• Dumbbell wrist curls

• Barbell wrist curls

• Grippers

• Dead hang

• Farmer walks

• (Curls should be done both ways to work extensors and flexors)

Rest

20-60 seconds. They recover quickly and can handle shorter rest periods. Intensity techniques work extremely well for forearms , see link above