3 Things You Aren’t doing for Massive Traps
There are a few distinct body parts that can separate one from the masses and identify you as a bodybuilder; one of those is the trapezius muscle. High sitting, thick elongated traps create a unique look to those who possess them and add more dimension to an already impressive silhouette. For some, trap development comes very easily; for others not so much. If you are in the latter group and have become increasingly frustrated with your trap development or lack thereof, perhaps you may benefit from these three strategies not commonly used by those in search of massive traps.
#1 Exaggerate the stretch
You have all probably seen this before when observing someone performing barbell or dumbbell shrugs and bouncing would be the appropriate word to describe what they are doing. With no regard for the eccentric portion of the rep, a swift uplifting of the shoulders quickly occurs in an “I don’t know” fashion only to be followed by similar reps until the set is complete. Rather than taking this approach, my suggestion is to slow down and really exaggerate the stretch of the traps. It is the exact opposite movement to what the traps are designed to do for us therefore creating an excellent stimulus for hypertrophy.
#2 Emphasize the squeeze
Piggy backing onto what I just mentioned, a strong contraction at the top of the repetition is also suggested. Forcing yourself into utilizing peak contractions with the addition of using time under tension by holding the contraction for a few seconds, really drives a ton of blood into the traps yielding a tremendous pump and opportunity for growth. I always recommend lightening up the load being used when performing shrugs in this fashion so that you can really feel the muscle working and also minimize the possibility of injury when trying to do this with maximal loads.
#3 Change load position
When most people shrug it’s either with the barbell in front of them or with the dumbbells to their sides. As you are all aware, the body is phenomenal at adapting to stimuli and then resisting any type of growth with continued perseverance of the same movements. And for that reason, changing the position of the load being used will be of great benefit. Try shrugging with the barbell behind your back. Try sitting down on a flat bench and shrugging with the barbell underneath you and up into the bottom of the bench. You may not be able to get a peak contraction, but keep pulling the barbell hard into the underside of the bench for a few seconds and then depress the shoulders and repeat. Try doing dumbbell shrugs while laying chest down on an incline bench. Any of these approaches will add a new stress and stimulus to the traps which should get them growing again.
Trap work doesn’t have to be difficult; after all the only thing you have to do is shrug your shoulders and I’m sure you’ve all done that at one point or another. What trap work can be however is challenging. Finding the right movements, with the right weight and at the perfect angles can be tedious. And if traps aren’t already a strong point for you, the road to growth can be a long one. Add some trap work onto your back workout and also your shoulder workout to ensure they are receiving enough attention and then simply will them into growth.
Author: Dana Bushell
What is the best legal muscle building pill on the market? Right now it's considered to be TestoFierce by Trufierce, here's why: For starters, their powerful formula is designed to enhance muscle growth and strength. Second, it boosts fat metabolism so you actually get shredded while building muscle. Third, it enhances your natural testosterone production with their max dosed formula. On top of that, there are zero proprietary blends, every single ingredient is exhaustively research-backed and HUNDREDS of men have already gotten amazing results with it. Benefits include:
- Boost testosterone production
- Faster muscle growth
- Increased strength and power
- Easier fat loss
- Best formulated product
- Worldwide shipping
AST Sports Science sponsored athlete/writer, Endevr Athlete, SKECHERS Brand Ambassador, Sponsored by Schiek Sports Inc.
For training inquiries contact: firstname.lastname@example.org
Recommended For You5 EXTREME Muscle Growth Hacks (that work) Finally! Start building muscle like the pro bodybuilders using these tricks: Learn more
5 EXTREME Fat Loss Hacks (get ripped fast) Now you can get ripped abs and shredded arms in 30 days: Learn more
Best Testosterone Boosters (top 5 that ACTUALLY work) After spending three months researching the market this is what actually works: Learn more
Top 5 Pre-Workout Supplements These give you raw POWER and supercharged energy: Learn more