The Top 5 Bodybuilders with the Most Massive Traps in History
How They Built Those Mountainous Peaks
1. Ronnie Coleman: The Undisputed Trap King
Eight-time Mr. Olympia Ronnie Coleman had traps that rose like twin peaks, swallowing his neck and making his yoke look unbreakable. At 300 pounds off-season, his traps were a byproduct of powerlifting-style training—he shrugged insane weights and deadlifted 800 pounds, creating density and height that no one has matched.
How He Built Them: Ronnie hit traps directly on shoulder day with ultra-heavy shrugs, using straps for grip and going way beyond failure. His overall heavy back and deadlift work added massive thickness. "Light weight, baby!" applied here too—he'd rep out with 600+ pounds on shrugs.
Key Trap Exercises:
- Barbell Shrugs: 4-5 sets of 8-12 reps (extremely heavy)
- Dumbbell Shrugs: 3-4 sets of 10-15 reps
- Rack Pulls/Partial Deadlifts: Heavy for overall trap activation
(Animated demo of heavy shrug technique)
2. John Meadows: The Mountain Dog's Freaky, Peaked Traps
John Meadows, the late great coach and pro bodybuilder, was famous for his towering, separated traps that popped dramatically in poses. His upper traps had insane height and detail, making him a trap icon in the modern era despite not being an Olympia mass monster.
3 Tips for Massive Traps (DO THEM NOW)
How He Built Them: Meadows used high-intensity techniques like partials, holds at the top, and blood flow restriction. He trained traps 2-3 times weekly with smart progression, focusing on full contractions and stretching to maximize fiber recruitment.
Key Trap Exercises:
- Haney Shrugs (behind-back barbell): 4 sets of 10-15 reps with peak contraction
- Dumbbell Shrugs with hold: 3-4 sets of 12-20 reps
- Rack Pulls: Heavy sets for thickness
3. Big Ramy (Mamdouh Elssbiay): The Modern Mass Freak's Overwhelming Yoke
Two-time Mr. Olympia Big Ramy has traps that engulf his entire upper back, creating a seamless flow from delts to neck. At 300+ pounds, his traps add to his overwhelming size, making rear poses terrifying.
How He Built Them: Ramy uses progressive overload with heavy compounds and direct isolation. He trains traps on shoulder/back days, emphasizing controlled reps and heavy weights for density.
Key Trap Exercises:
- Barbell Shrugs: 4-5 sets of 8-12 reps
- Smith Machine Shrugs: High volume
- Deadlifts and Rack Pulls: For overall trap mass
(Animated rack pull demo for trap thickness)
4. Dennis James: The Menace's Thick, Dense Traps
Dennis "The Menace" James was a 2000s pro known for his grainy, boulder-like traps that tied perfectly into his delts. His yoke gave him a menacing look that stood out in lineups.
How He Built Them: James focused on heavy, strict shrugs and power movements, training traps directly with high intensity and incorporating them into back day for compound overload.
Key Trap Exercises:
- Heavy Dumbbell Shrugs: 4 sets of 8-10 reps
- Barbell Shrugs: Straight sets heavy
- Upright Rows and Rack Pulls: For upper trap activation
5. Markus Rühl: The German Freak's Cartoonish Trap Peaks
Markus Rühl, the ultimate mass monster, had traps that looked inhuman—huge, rounded, and rising high above his shoulders. His overall freak factor included traps that made his physique look wider than tall.
Key Trap Exercises:
- Hammer Strength or Machine Shrugs: 5 sets heavy
- Dumbbell Shrugs: High volume
- Power Shrugs from rack: Explosive for peak height
These trap titans prove that massive peaks come from heavy direct work (shrugs), compound pulls (deadlifts/rack pulls), and relentless progression. Add these movements with proper form, and your own traps could start climbing. Get shrugging!
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