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Forum Index > Training > Building Bigger Traps

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Powerpress OFFLINE	Posted: 11/10/2009 15:06 Quote Do you want to cover up those shoulder blades or put shadow over your clavicles? The trapezius muscle is a large muscle on each side of your neck and continues down the middle of your back to thoracic vertebrae seven. The trapezius is broken into three parts: the upper, middle, and lower fibers. The upper fibers main functions include scapular elevation(shrugs), turning the head to each side, and extending the head. The main function of the middle fibers is scapular retraction(bringing the shoulder blades together. The main function of the lower fibers is scapular depression(lowering the shoulder blades). This muscle is strong, large, and very noticeable. Everyone has probably seen that guy with traps so big he barely has a neck or maybe even seen a professional body builder's most muscular pose. It's pretty sick huh? If you are interested in putting some size onto these muscles then here are a few training tips. 1. Stay simple -Keep to basic exercises to attain good size -Shrugs are best for upper fibers -Rows are best for middle fibers 2. Go Heavy! -The trapezius has a good amount of type II fibers- which respond to heavy weight -They are a large muscle; generally larger muscles are made to lift heavier weight (legs, back, chest) 3. Add static workouts for shape -to get the full shape of the traps(a trapezoid) make sure you flex tight on reps -Try exercises like farmers walk or dead lift for a longer muscle look Keep these in mind when trying to build monster size muscles or just trying to stay equally shaped. For more information on the muscle and its function check this article out from http://www.paramount-supp...traps.html. Make sure you stay consistent for long term results and hit it hard.
Dobe OFFLINE	Posted: 11/22/2009 11:22 Quote I agree with most of what you said in your post, but with a few additions. For overall size I prefer Rack Pulls, Cleans or Dead lifts. Cleans are explosive and although you may shrug more cleans will provide an explosive movement with a shrug as a component of the movement. That explosiveness will generate more force then a shrug. The best way to look at rack pulls or the dead lift is which is going to build your traps more? 400 lbs rack pulls or 225 shrugs? Generally you can pull more than you can shrug (At least if you are doing a proper shrug) and although it is not direct stimulation that heavier weight induces more overall growth. The best comparison I can make is that of the cable fly versus the bench press. The Fly is going to be more direct, but the bench Press is going to provide a heavier weight and a stronger growth stimulus. Anecdotal evidence would be to look at the traps of a power lifter or Olympic weightlifters. Often they have better trap development then bodybuilders. That's not to say that shrugs or other movements are bad or worthless. To the contrary, they are great for refinement if you are talking about bodybuilding. Adding them in the last 8-12 weeks before a show can add that much more dimension to your physique. They can also be a good supplement to Rack pulls and dead lifts for overall size, but the main component for overall size should be a compound power movement. Another exercise if you are thinking outside the box is the wrestler bridge. All you have to do is see the traps of anyone who wrestled for a few years and you will see the benefit of this movement. Its sort of the equivalent of dips for triceps. I think if you look at most exercises where you use your body weight or pull your body through space you'll find a very effective exercise. Just look at the squat, pull up, dead lift, or dips. Nothing against what you are saying I just wanted to add some perspective. Just my 2 cents. Thanks.
Powerpress OFFLINE	Posted: 11/23/2009 14:51 Quote Thank you for the reply. And I completely agree with you. This forum post is just the vague summary of the actual article. If you were to talk to me personally I would always say that cleans and snatch are the best for trap development, no matter what fibers. As you mentioned they are explosive and great for building the mainly type II fiber traps. As for the rest I will have to try for myself. Thanks again for the feed back.
neddins OFFLINE	Posted: 01/19/2010 10:49 Quote I have found that my traps have come as a result of regular deadlifts backed up by some assistance work.

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