Most people don’t have the kind of traps they want because they aren’t training them the right way. I got together with fitness model and IFBB men’s physique pro Craig Capurso to come up with eight tips guaranteed to get your traps busting out with new growth.

Tip 1: Work Them First!

If you’re like most lifters, you train your traps at the end of a back workout that might include chin-ups, lat pull-downs, barbell rows, dumbbell rows, machine rows, T-bar rows, cable rows, pull-overs, and deadlifts.

“By the time you begin working traps,” Capurso says, “you’ve already pulled thousands of pounds of weight over anywhere from 15-25 work sets. Don’t tell me you still have the energy and focus at that point to give your traps the attention they need to grow! If this is the way you’ve been training, your poor traps never even had a fighting chance.”

If that sounds like you, it’s time to buck that meathead convention and work your traps before your lats. “Blasphemy,” you say, “Nobody does it that way!” But if you haven’t seen the kind of trap growth you want, you’ve got to make this wild and crazy change. Work your traps when you’re fresh and you’ll be amazed at how much heavier you can go, and what a better pump you can achieve.