Tips

Poliquin Live

Tip 31: Routine for bigger traps

Tuesday, February 15, 2011 6:16 AM
If you have the trapezius development of Bill Gates, if you are well aligned, here is a great routine to pack meat on your traps.
 
1. Seated Dumbbell Shrugs    3x 6-8  on a 2020 tempo
 
2. Rest 10 seconds
 
3. Standing Barbell Shrugs    3 x 10-12 on a 1011 tempo, pausing at top of movement.
 
4. Rest 10 seconds
 
5. Atlantis  Neck Extensions 3 x12-15 on a 2020 tempo, or neck supports on Swiss Balls, 4-6 reps on a 1018 tempo.
 
6. Rest 2 minutes
 
7. repeat steps 1-6 two more times.
 
Here is a few clarifications:
 
The seated dumbbell shrugs should be done with the palms facing each other.
Make sure to keep an upright position when doing your shrugs. Focusing on raising the bottom of the sternum makes it easier to keep proper neck alignment.
Very few people realize the neck extensions will help you thicken the traps, because when the shoulders are fixed, the clavicular division of the upper trapezius draws the occiput towards the shoulder.
 
Developing strong trapezius and neck extensors potentiates the growth in strength size of all the muscles in the upper extremities.

Copyright ©2011 Charles Poliquin

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