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Hi guys, so how do I build big traps?
So how to build impressive big traps?
The trapezius muscles or traps are a difficult muscle to grow.
They have a limited range of motion
so the best way to train them is prolong the time under tension.
meaning, you really have to do a lot of reps
and you can incorporate a static hold
at the end of each set.
for example at the end of a set of barbell shrugs
you can hold the barbell for 20 a 30 extra seconds.
I like to do them squeezing my traps up at the top.
You can also do farmers walks for example with very heavy dumbbells
And for a long distance, as long as possible
all to prolong the time under tension.
I really think it's utile to use lifting straps
to really concentrate on the traps
without having to think about your grip and forearms.
and at the end of this farmers walk
you can rep out as many shrugs as possible
before putting the dumbbells down.
I typically like to train my traps twice a week
and my favorite exercises you can see in this video
are as I mentioned the barbell shrugs
with a static hold at the end of each set
and I really like to do them as heavy as possible
and then I go for farmers walks
for a long distance
as long as I can carry my weights, using straps
I really use heavy dumbbells
and then, before setting the weights down,
I shrug out as many reps as possible
That's a nice combo as well.
That also prolongs the time under tension for the trap muscles.
I will also give you an extra tip for bigger traps:
Retract your traps back and towards your spine
while dumbbell shrugging
For this, you have to bend over slightly forward
in stead of standing straight up
You will immediately feel a much deeper contraction
in the trap muscles, what will lead to better gains
in the long run.
As with all exercises,
over time,
you have to progressively overload, because that's always the key
to stronger and bigger muscles.
That's it, guys. I hope
these tips are useful for you
and give them a try in your next trap workout.
Let me know in the comments what you think about it.