I currently only use 315 lbs on my heaviest sets, from the front and with straps. I know that's not too impressive, considering the amount of weight some other guys are posting. I only use enough to get the job done and aim for 10 - 12 full-range reps, but I am going all-out and only terminate the set when I can only get half-reps. I'm concerned with trap development; not how much weight I can use. I use a semi-explosive movement, which for me is actually pretty strict compared to most guys I see in the gym.
I also don't stand perfectly straight up. I bend at the waist about 10 degrees and maintain that position throughout the entire set. I can feel the traps work a lot better that way. If you think about it, the traps are located on top of your shoulder girdle but also slightly to the rear. With the slight bend at the waist, I feel I am using gravity to its best advantage to get a direct hit on the traps in this manner. Might not be for everyone though; give it a try and see if it suits you.
I almost always start my trap workout with behind the back shrugs though, originally popularized by Lee Haney back in the day. These are a bit like mini upright rows from the rear though, since I do bend my elbows as I pull the bar as high as possible (which is only a couple inches higher than the top of my glutes). I currently only go up to 205 lbs with these, but I need a light enough weight that I can still feel my traps squeeze in the top position and feel my shoulder blades squeeze together as well. I work within a power rack with this exercise. Picking up a heavy barbell off the floor from behind your back puts your lower back in a bad position and the potential for injury is too great; with the power rack, you only need to initially lift the bar a few inches and you can begin your reps already. I feel this is the best overall trap exercise.
DB Shrugs are great too. I get the best feel by holding the bells with my palms at a 45 degree angle slightly to the side of my thighs, rather than directly in front with palms straight in line (such as mimicking holding a barbell) or directly to my sides with palms facing each other. I currently am able to use 120 lbs to 130 lbs bells, but again weight is relative.
For all exercises, no matter what bodypart is being trained, I can't stress enough about squeezing the muscles involved from the time the set starts to the time it's done. For example, when training traps, I'm squeezing my traps, entire shoulder girdle, legs, arms, and concentrate on keeping my trunk sturdy and stable even BEFORE I move the weight an inch, and I don't let up until the set is done. Also, you need to always challenge yourself to get one or two more reps than the last workout or be able to add a little bit more weight resistance while still being able to reach the same number of reps you did the last time. Realistically, you can't reach this goal every workout. But you need to always strive for it no matter what. A training log is important so that you can look back two, three, four weeks ago and see what you were able to do back then and try to improve upon it (either with rep increase or weight increase).
Although I'm only into my 5th month back into training after a 7-year layoff, overall I have more than a decade of experience prior to my layoff so I know what works best for my body. My strength is steadily improving, and more importantly I'm adding muscle steadily as well. I'm currently at 280 lbs at 5' 10.5"; I've got a little bit of a belly, but it's getting better slowly but surely.
Sorry for the long-ass post, but anybody can just state in two sentences what exercises they use. The purpose of this board is to help others right? I hope my post helps somebody out there. Good luck everybody!
