If you're aiming for massive traps, it's all about mastering a mix of heavy and light lifts and targeted exercises. Here are a few key tips to help you grow those trapezius muscles:
1: Heavy Shrugs: Whether with a barbell or dumbbells, shrugs are the cornerstone of trap development. Go heavy and focus on a full range of motion with a slight pause at the top for maximum contraction.
3: Farmers Walk: Carrying heavy weights at your sides activates your traps and improves your grip strength. Walk for distance or time to make those traps pop.
4: Face Pulls: With a rope attachment, face pulls engage your upper back and traps while improving shoulder stability.
5: Standing Calf Machine Shrugs: Step into the calf machine with the pads even across your traps. Explode your traps into your ears, pause, and slowly bring them down. These are great for drop sets and to end your workout with.
Remember, consistency and proper form are key. Switch between heavy and light exercises and never allow your muscles to adapt to just one thing. Add these exercises to your routine, and you’ll be filling out your shirts in no time!
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