To build muscle mass with the trap bar deadlift, you need to perform trap bar deadlifts 2–3 times per week. Each time you perform trap bar deadlifts, do 3–5 sets of 8–12 reps. Additionally, increase the weight each time you successfully complete the sets and reps at your goal weight. By training the muscles at least twice per week, performing the correct number of sets and reps, and progressively overloading your muscles, you’ll get real results from your time in the gym. Just make sure to stick to the program for 3 months and supplement your workouts with the right diet and rest habits.
Table of Contents
Do Trap Bar Deadlifts Build Legs?
Trap bar deadlifts are an excellent lower body workout that targets several of the main muscle groups in the legs. The muscles engaged throughout the range of motion include the glutes, hamstrings, quads, and hip flexors. To a lesser degree, trap bar deadlifts also work your grip strength, traps, and the muscles of your lower back.
- Trap bar deadlifts build muscles in your legs, including the quads, hamstrings, and glutes.
- Trap bar deadlifts also build strength in your hip flexors, forearms, traps, and lower back.
- If performed according to the right program, you can build muscle mass with trap bar deadlifts.
By using trap bar deadlifts in the right weight training program, you can use this exercise to increase the size and definition of the muscles worked. Working out specifically to build mass is known as hypertrophy training.
5 Essential Tactics for Building Muscle Mass with Trap Bar Deadlifts
It’s important to follow the right program when training to increase muscle mass with trap bar deadlifts. Below is everything you need to know to build lower body muscle with this compound lift. Let’s dig in:
In order to ensure you are getting mass gains from trap bar deadlifts, you need to perform them 2–3 times per week. We’ve even created a strength training program that incorporates trap bar deadlifts 3 times per week.
- Perform trap bar deadlifts 2–3 times per week.
- For most training programs, 2 trap bar deadlift training sessions is sufficient for muscle mass gains.
- Do not perform trap bar deadlifts fewer than 2 times per week if you wish to use them to build mass.
While you can perform trap bar deadlifts as many as 3 times per week, 2 times is sufficient for building muscle mass and definition. If you decrease the frequency below twice per week, you will see markedly fewer results from trap bar deadlifts and will progress much more slowly.
Sets and Reps
When using any exercise for mass, it’s essential to perform a number of sets and reps that put you in the muscle hypertrophy sweet spot. This is achieved by performing 3–5 sets of 8–12 reps. This program should also include 1–3 minutes of rest between sets. Performing fewer than 8 reps per set will build strength but won’t increase muscle size as efficiently. On the other hand, performing more than 12 reps per set will build endurance but won’t increase mass.
- Perform 3–5 sets of 8–12 reps each time you do trap bar deadlifts.
- Rest for 1–3 minutes between sets.
- Choose a number of sets and reps in this range and commit to it for the duration of your training program.
Make your decision on the number of sets and reps on day 1 of your training program and stick to it. We recommend increasing sets as you decrease reps. So 3 sets of 12 reps, 4 sets of 10 reps, and 5 sets of 8 reps are all good options.
In order to continue building muscle mass and definition, you need to provide a constant challenge for your body. This practice is known as “progressive overload.” To incorporate the tenets of progressive overload into your trap bar deadlift training, begin with a deadlift weight that is challenging but allows you to complete your goal sets and reps with good form. Each time you complete your goal sets and reps, add 10 pounds to your trap bar deadlift.
- Begin with a trap bar deadlift weight that you can lift for your desired number of sets and reps.
- Each time you successfully complete your goal number of sets and reps, add 10 pounds (4.5 kilos) to your trap bar deadlift the next time you work out.
- If you fail to complete your sets and reps 3 times at a weight, reduce your trap bar deadlift weight by 10% and work your way back up.
There will be times where you fail to complete your goal sets and reps as you train. Don’t let this stop you. Continue to work at this challenging weight. If you fail at your goal weight for 3 consecutive workouts, reduce the weight by 10% and build back up. In time, you’ll break through your plateaus.
Stick to the Program
Muscle isn’t built overnight. When embarking on your trap bar deadlift program, plan to stick to it for 12 weeks. By dedicating yourself to a muscle hypertrophy program with this lift, you will see results and gain muscle mass in your lower body.
- Dedicate yourself to your trap bar deadlift program for 12 weeks.
- By performing trap bar deadlifts 2 times per week for 12 weeks, you can add as much as 240 pounds to your trap bar deadlift.
You can make a lot of progress in 12 weeks. If you perform trap bar deadlifts 2 times per week for 12 weeks, you can add as much as 240 pounds to your trap bar deadlift during this time. This increased weight will put positive stress on your muscles, leading to mass increases.
Follow a Diet and Rest Schedule
What you eat and how you recover are just as important as the work you put in at the gym. Without the proper diet and rest schedule, you won’t build muscle mass. To provide your body with fuel to build muscle tissue, follow a healthy diet that provides 1.2–1.7 grams of protein per pound of body weight. This diet should be followed every day, even on rest days, because your body is constantly working to recover from this workout schedule.
- Diet and rest is just as important to muscle growth as the work you perform in the gym.
- Follow a diet that provides 1.2–1.7 grams of protein per pound of bodyweight each day, even rest days.
- Sleep for at least 8 hours each night.
Although school, family, and work schedules may make it difficult, strive for 8 hours of sleep per night. Your body recovers most effectively while you sleep. By depriving yourself of rest, you’re limiting your muscle development.
How Do You Build Mass with Trap Bar Deadlifts?
Trap bar deadlifts are an excellent mass-building tool because they are a compound lift that engages several large muscles in the lower body. The best way to use this exercise to build mass in your quads, glutes, and hamstrings is to:
- Perform trap bar deadlifts 2–3 times per week.
- Do 3–5 sets of 8–12 reps each time you perform trap bar deadlifts.
- Add 10 pounds to your trap bar deadlift each time you successfully complete your goal sets and reps at the current weight.
- Follow the trap bar deadlift training program for 12 consecutive weeks.
- Follow a high protein diet and get 8 hours of sleep per night.
By combining hypertrophy training techniques with a 12-week commitment and a good diet, you have all the ingredients you need to see real muscle development gains with the trap bar deadlift. You’ll build muscle size and increase definition with this straightforward—but challenging—training guide.