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How to get Bigger Traps – Exercises for the Trapezius Muscles

The trapezius are a group of muscles in the middle of the upper back and around the neck that are used for moving the scapula and support the arms.  These are important muscles for maintaining posture, as an imbalance can lend itself to spinal curvature or other spinal issues.  Because of this, it’s important to keep your trapezius at least strong.  With that in mind, they are also a great muscle to work out, since they make you appear wider and your neck stronger.

The traps are primarily worked with exercises that lift the arms up at the shoulders.  The most common trapezius muscle exercise is the shrug.  This should be done with heavyweight, but not so much that you sacrifice form.  I say this because form is very important on this exercise since it puts a ton of stress on your shoulders.  If you perform the shrugs with a slight roll, it could compound and cause a shoulder injury – rotator cuff tears are a fairly common injury associated with shrugs.

Another fantastic exercise that works the traps is the upright row.  This should be done with a barbell and with a moderate weight.  This exercise, like the shrug, can cause shoulder injuries if done incorrectly.  If you suffer some shoulder subluxation I would recommend that you forego this one because it puts a lot of strain on them at peak contraction.  If you still want to do the upright rows, however, you should start with just the bar or 55 pounds.  This will help condition your muscles so that they can support the load and keep it off your supporting ligaments.

Remember that diet and rest are just as important as exercise.  If you want to maximize your gains, you should be eating at least 3000 calories a day and consuming at least 2 liters of water each day.  So far as rest goes, I recommend 6-10 hours a day, although 7 seems to be optimal.  Also don’t forget to work out the rest of your body since this will help your muscle growth tremendously.

About the Author

If you want to learn more about getting a champion physique, then check out Vince DelMonte’s “No Nonsense Muscle Building.” This guide is a must-have for anyone looking to gain muscle, but it’s especially designed for hardgainers and ectomorphs.

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