Are you struggling with building the perfect trapezius that you have always wanted? Do you want that muscular looking neck that you see athletes with? Then you are in need of some advice in muscle training on your trapezius, which is sadly left out by many people during their routine. Why is that? Mainly because they think that they already work them out since they are performing military presses and lateral raises. However, these exercises are working out your deltoids primarily and not your traps, which are two separate muscle groups. If you have been making the mistake by believing this, then you have found your answer already on why your traps are not growing!
Anatomy: The Trapezius
Your trapezius is a diamond shaped, superficial (surface) muscle that runs longitudinally (up and down) from the occipital bone towards the lower vertebrae, and laterally (across, left and right) from shoulder blade to shoulder blade. The trapezius supports the arm and moves your scapula (shoulder blade). This muscle is very important to the fitness world because both it and your deltoids are the ones that move all the weight for you during upper body exercises. Think about it, if your shoulders and traps are injured do you think you can bench press? Deadlift? Military Press? Absolutely not! There is going to be so much force being placed on these muscles that you will be squinting in pain!
Primary Trap Workouts
The following exercises are designed to focus isolation on your trapezius. The best routine to follow is a shoulder and trap day, supplemented by triceps, once a week.
- Barbell/Cable Upright Rows - Upright rows are a perfect exercise to perform. When gripping the bar ensure that you are using a close grip technique, approximately six to eight inches a part. The reason why is because the closer your hands are to the middle the more you are working out your traps. Wider grip is working out your deltoids. Pull the bar upwards towards your chin, tracing your body directly up. Do not use your body by leaning back to help pull up the weight. Usually it is good to perform x5 sets of x10 repetitions with a moderate weight amount. Do not go throwing a heavy amount on the bar or weight setting! First off you will look foolish trying to raise the bar, and second it is a good way to throw your shoulder out!
- Barbell/Dumbbell Shrugs - Shoulder shrugs push your trapezius muscles upwards creating that "peaking" or "no neck" effect that you see on athletes. To perform this exercise first let your shoulders hang loose while holding the weight you have chosen, with feet shoulder width apart. If you use dumbbells have them at your sides, for barbell have hands gripped shoulder width a part. Once you have your form, simply pull directly upwards to where you are shrugging with a large emphasis. At the shrug position you can choose to rotate to the front or back if you want. Best results come from x5 sets as well of x15 - x20 repetitions. For heavy days perform x5 sets of x10 reps instead.
- Compound Lifting - Compound lifts workout most every muscle in your body by being needed in preforming the exercise, and the need to keep your body balanced. Three compound exercise that will definitely build your traps as well are squats, deadlifts, and bench press.
Follow these easy exercises and you will be on your way to shirt bulging traps in no time! For better results be sure to switch up your routine every few weeks. For instance, two weeks train five days a week with heavy lifting amounts and low reps. A fat reduction overview can help you produce a clear summarize of what you need to focus on to achieve your fat burning goal if you're a novice; or serve as a reminder for those who are at an advanced or more advance level of their weight-loss program. Applying are seven steps that can serve as instructions for your own weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss plans have fooled people into wondering that it is the same, but most diets and weight loss plans only work by producing a person's body to burn more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. The third week train every other day of the week with low to weight amounts and high repetitions. This will ensure that your body does not fall into a habit and then cause a plateau in your muscle building. Other ways to change up the routine is by switching between barbell, dumbbells, cables, and machines for your exercises.
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