Huge Trapezius Muscles are Easy When You Know What To Do
How many times have you witnessed someone trying to do shrugs with an unreasonable amount of weight. I have seen guys trying to use 110lbs dumbbells in each hand. This doesn't seem effective and is quite frankly rediculous. There are many exercises that can work your "traps" or Trapezius muscles, other than extreme weight shrugs.
So I asked him why he was doing what he was doing. He said, "Traps are where it's at!" I tend to agree with him.
The "traps" or Trapezius muscles are above your collar bone on top of your shoulders and extend from your neck to the tip of your shoulders.
Your traps are not just used to lift things, they are a means of communication, they send a message. They are what send the signal that you are truly serious about weight training. Big traps can be an awe inspiring sight, they can also be downright scary. They set the men apart from the boys, or more importantly, the fitness models apart from the body builders. What kind of message are your traps sending?
Trapezius "Trap" Exercises
I know you probably think shrugs are the only way to build huge traps. How's that working out for you? I'm guessing not too well, otherwise you wouldn't be reading this. Well, shrugs are an effective core exercise to build traps just like bicep curls are to build biceps, but there are other things you can do to get a good trap workout. Below is a routine I have developed to get you on your way.
1. Shrugs 3 sets X 10 - 12 reps
These had to be included, they are the key to a successful trap training. Now I know we have all done shrugs before, but I would like to included a few tips. Now I know that when I use the standard shrug form and fully contract my traps, they end up hitting my neck resulting in a limited contraction. If you push your head as far forwardas possible, it will remove your neck from the range of motion and allow your traps to fully contract. Once you have flexed your traps, hold the position for two seconds and slowly release. It is also good to sit on a bench to avoid cheating.
2. Lateral Raises, with Traps Flared 3 X 12 - 15
This can be a much harder move than the shrug. The first thing you want to do is flare your traps with the dumbbells in your hands. Next you will perform a lateral raise. This is just like a lateral raise done for shoulders, but with your traps flared, most of the pressure is put on your traps. You will want to start with 12 to 15 reps and not very much weight to maintain proper form and get used to the movement.
3. Bent over lateral raises, with Traps Flared 3X10-12
This is the same movement as the lateral raise, but you want to bend at the waist at about a 45 degree angle. This is great because it will hit the back of your traps. The rear traps are impressive because from behind you will look even more built, defined and strong.
These are two unpopular exercises that will really improve your trap building results. You can just add the exercises into any workout, they would be perfect if you do a split and have a "shoulders day."
Throw these exercises into the mix and watch your results go through the roof!
Want to find out more about Building Huge Traps, then visit Klint Newton's site on how to choose the best muscle building exercises for your body type.