Build Your Trapezius Muscles
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How to Build Your Trapezius Muscles Really Quickly
On the question of building your trapezius muscles (traps for short) larger, the answer starts and ends with deadlifts. This builds mass very effectively and will pack on an amazing amount of beef to those traps of yours quicker that almost any of the other exercises will. If you don’t believe me just check with the power lifters and it is quite noticeable that there is no getting away for building up the traps when you execute the right number of deadlifts.
While these deadlifts are tops for building traps, there is a good point to be made for the Olympic lifts can be just as effective. I have a tendency to agree with this if it was not for these lifts being harder to learn or to teach for that fact than the deadlifts, which puts the Olympic ones to number 2 on the list. Anyone can perform a deadlift at least in partial range the right way. Not just anyone can do a snatch or clean the right way.
Don’t forget the shrugs. These might seem like a movement that is simple in nature and pretty straight forward many people are confused as to how to use them in relationship to how to build traps larger. No one agrees on how these need to be performed. Some say you should do partial reps and go as heavy as you can, just lifting the weight up. Others say that you should go light and do full range in motion, getting your shoulders as near to your ears as you possibly can and then holding in that position for about a second. Which group is right? Both of them are.
To know the whole truth on this subject just look to the athletes who have built the largest traps: the Olympic lifters and the power lifters.
Power lifters have large traps because of the amount of deadlifts they perform. Deadlifts for a workout are heavy no question about that. In these no shrugging is done at all. Olympic lifters do lighter-weight lifts explosively and use their full range of motion which involves their traps coming up all the way to their ears.
What do these groups show us about doing shrugs and how to do them? That is easy to answer; the most productive way of getting large traps is either through the Olympic lift or the deadlift. No doubt about this at all.
However, what can you do if you have problems doing either of these exercises, because of shoulder or back issues or you just wish to change up your training routine on your traps? Then you have to turn to the shrug at this point. Traps can be the most impressive, important and intimidating of body parts and you cannot walk through life with not having them.
So which of the camps are right as far as how shrugs should be done? Both are correct. At times you need to go heavy at low reps, cheating the weight up along with not worrying about attaining the extreme contraction when you reach the top. Then the next workout day do the lighter weight for more reps and get total range of motion with the exaggerated contraction at the top and make sure to hold there for a second.
You could also do both lifts in the same workout. Start with the lighter weight, performing 10 to 12 reps lifting your shoulders up as far you can. With every set just add some weight and gradually work up to where you can do only 5 partial reps with a bit of a cheat on the end. You can also begin with the heavy sets first and then go to lighter gradually.
Olympic lifts and deadlifts are you first choices for how to build large traps. However, there are times that shrugs can also be effective. Just be sure to do them straight up and then down without rolling your shoulders backwards or forwards; that is only for the ones that do not understand in what way gravity works.
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