How to Get Massive Traps
How to Train Your Traps Traps
Of all the muscle groups the traps are arguably the largest muscle group that are so neglected. This is because many people don't know how to train them, but even more because many people don't know what they are. The traps are the muscles across the main bit of your back at the top, and the ones that poke out either side of your neck. They’re what makes Hugh Jackman look so ripped in Wolverine and what make the guy who isn’t Edward so buff in New Moon. They’ll also help improve your bench press and various other moves.
Unfortunately they are largely neglected by the gym-going mainstream. Fools!
Good traps, great facial hair.
The great (splendid!) news is that these muscles tend to respond very well to training, and they grow very quickly. So it only takes a little extra sweat to get them bursting with size and AWESOME POWER.
Chest press, pull overs and a host of other non specific exercises work the traps so you don’t need to do an extra day of training. Instead do an extra morning. That’s right, first thing in the morning on two days a week simply start your day with five sets of shrugs to failure with two dumbbells that are insanely heavy. To shrug you literally hold a barbell in your hands and then shrug as you might if you were confused (have the barbell on a very heavy weight). Do this with a heavy enough weight that you can only do about ten reps - but if you want to make it more intense and increase your growth then keep going on a lighter weight. Repeat three times. Follow this up with three sets of upward rows OR shoulder presses. Do this twice a week. Drink protein shake. Give it two months. Then pretend you have claws and run around going ‘graaaargh!’. Enjoy, it’s great fun.
Really though to get big traps all you have to do is the shrugs - do these often and on a heavy weight and you'll start to see big development. The traps respond so well to training that it's really that easy. That's all you need to know about how to train your traps - now you just need to do it. DO IT!
Have you noticed how both Wolverine and Jacob from Twilight have amazing traps? And that they are both almost wolves?? Do wolves just have good traps??