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1.
Don't avoid traps
Often traps training gets very low priority. Maybe it's because traps
(trapezius muscles) aren't aesthetically "in your face".
On the other hand, maybe traps aren't viewed functionally as important
as, say legs. This is a big mistake. Though limited in terms of range
of motion, traps are functionally critical. They support and encase
the posterior aspect of the shoulder joint and help stabilize the
neck. Traps are aesthetically important, too.
2.
Pull, pull, and pull!
To get traps to "sit up" on your shoulder, use a heavy pulling
motion. You can't get away with a gentle workout. Slow peak concentration
of the traps with moderate to light weight is good for maintaining
tone, but build thick traps, you must hoist poundage. I suggest heavy
barbell shrugs using lifting straps. Go heavy. Pull the weight up
and let it pull and stretch your traps back down. Don't swing or ballistically
bounce the weight.
3.
Try barbell shrugs behind your back
Traps are actually more back than shoulder muscles. The start at the
base of the skull, travel out to the edge of the shoulder and all
the way down to the center of the back along the spine. The bulk of
the center portion is best contracted when shrugging a barbell from
behind the back. Eight-time Mr. Olympia, Lee Haney, said, "your
traps are located behind you, so that's where the bar should be."
Don't go too heavy. Be patient; the path of the bar takes some getting
used to.
4.
Train
traps with back or alone on a separate day.
Traps development is best coupled with back training or trained with
a separate primary body part. Location of the traps makes them back
muscles that are also designed to lift the shoulder girdle. Thus,
coupling traps training with back makes sense.
5.
Don't over-develop your traps
You have to be careful; once your traps start growing, don't let them
overdevelop. The reason is mainly aesthetic, since large, muscular
traps don't cause functional limitations. When shoulder and back development
can't keep pace with overdeveloped traps, shoulders take on a sloping
look making them appear narrow. If this happens, lay off traps training
until your proportions return.
6.
Shrug
strait up and down; no rolling.
Shrugging weight up and rolling your shoulders is an archaic way or
traps building that fails to yield significant results. Too many secondary
accessory muscles are used in a shoulder roll. Experience has shown
shoulder rolling with the intensity and weight necessary to build
traps can irritate the shoulder joint and cervical spine. Remember:
Straight up and down.
7.
Don't be afraid of high repetitions
Traps muscles are dense and respond well to high reps. Although some
people get adequate stimulation from repetitions as low as six, most
stay in the range of ten or higher. In fact, for stubborn traps, push
up to a repetition scheme as high as 50 or more! Traps aren't like
chest or triceps, which tend to flatten out with to high a repetition
scheme.
8.
Use dumbbells to get a good squeeze on shrugs.
Peak contraction of the traps works better if you use dumbbells. The
barbell pulls both hands around and down in front. This is great for
the pulling aspect of traps development and stimulation for mass,
but is disadvantageous for holding the traps in a contracted position
at the top of the shrug. Such contraction adds density, striation
and detail to the traps. Using dumbbells allows each arm to turn slightly
around the side of the thigh as the weight tracks up the body. Thus,
the arms are not locked into the set range of motion seen with the
barbell. This enables the traps to be fully contracted at the top
position as the elbows move posterior. At the top of the motion, squeeze
the traps hard and hold for a second.
9.
Don't rely too heavily on lifting traps, wraps, or
hooks- in an effort to keep weight heavy.
The forearms are the limiting factor; the give out way before you
get to your maximum weight. Wrist straps take the weight off your
forearm and provide the grip for you. As a result, weights can be
dramatically increased. Straps and similar devices are good for mass
and development, but restrict their use to heavy barbell shrugs. Your
forearms will stay strong and well conditioned. Relying can cause
lost of density and muscularity across the upper back and arms, possibly
from the intensity it takes to bear down and hold onto the weight.
10.
Try bent -over barbell front raises.
The way muscle inserts all the way down onto the mid-back, so the
bulk of the muscle is below the level of the shoulders. As a result,
although properly done heavy barbell shrugs seem to take care of this
region, the bulk of the trap is often underdeveloped. Reach this area
effectively by doing bent-over barbell front raises. Start by bending
forward over a flat Roman chair so your chest and upper abs rest on
the bench with your arms hanging over on one side and your feet firmly
on the ground on the other. Using a light barbell, raise it from the
ground directly out in front of you so the bar ends up even with the
level of your back. Don't go too heavy. |
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