get-your-traps-to-growIf your traps aren’t where you want them to be, I’ll tell you how to get them growing again.

Recently a reader commented on one of my videos that my traps had come along in recent times.

marks-traps

He was right!

Traps have always been a stubborn body part for me. But over the last year or so, I’ve had better growth than about the previous 5 years combined!

So how did I do it? What did I change? And how can you get your traps to grow again?

Well, there are 2 key points:

(1) Constant Tension

(2) Slowed Controlled Negatives

For constant tension to be applied, you need to ensure that your traps are doing all the work and that you take no pauses or breaks in the set until you reach muscular failure.

The negatives (lowering) of each rep should also be executed more slowly than the positives….AND…be carried out under full muscular control i.e. the traps are doing all the work.

Additionally, you want to lower the weight all the way to the bottom so that the load feels like it’s “hanging” off your arms. Basically your arms are like dead weight, like chains holding onto the bar, the bar then pulls the traps down creating a “stretched” feeling across the intended muscle. This is the proper “bottom” position for shrugging.

So all the way down, and all the way up ensuring the traps are doing the work.

.

There are also 2 exercises that I believe were predominantly responsible for this renewed growth. 2 movements that I had been neglecting, but I now swear by.

(1) Shrugs with dumbbells

(2) Upright Rows with an EZ bar

You’ve more freedom of movement with dumbbells than a barbell, which I believe allows for a fuller contraction of the traps.

Also, if executed properly, an upright row with an EZ bar is an extremely effective movement. I’ve taken a pic of where to hold the bar.

Just inside the first bend works best

Just inside the first bend works best

 

So, if it were me and you in the gym, here’s what I’d say to you…

  • Whatever weight you are using, reduce it by 10% so I can make sure your traps are doing all the work (an example of “resetting“)
  • Never let the tension leave your traps for a second
  • Go all the way to the top
  • Lower under full muscular control
  • Lower all the way to the bottom and let the weight “hang” from the traps at the bottom
  • Take each set to positive failure

Tomorrow you can call me complaining of severe trap pain, but you’ll thank me for it later 😉

.

If you want a more thorough explanation of constant tension, watch my video below.

If you want my full free training package, download THT training below. You can expect results like this fast!

Join 67,000 others and let today be the beginning of a new way of training which will finally bring you the results you desire. Just input your email below (it’s totally FREE).

 

Train With Intensity!

Mark

P.S. If you’re not lean and need to cut, there is no better fat loss program than Total Six Pack Abs in my honest opinion. A new year is coming in a few short weeks – change your life!

Related Posts

TheCover200

Can I Give You My Free Workout?

* 3 X MUSCLE GAINS

* SIZE GAINS IN 2 WKS

* 100% FREE

Cool! Click here to take you to the download page. (or check your email for the download link)

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT).

Cool! Click here to take you to the download page. (or check your email for the download link)

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)

Cool! Click here to take you to the download page. (or check your email for the download link)