Should i train traps

Leave a reply Cancel reply Your email address will not be published. Search for:. Recent Posts Anatomy of Training is Closing! Recent Comments. Archives October May April Categories Rehab Uncategorized. Although trapezius training can be paired with either your shoulder or back workouts, Stoppani points out that most bodybuilders train their traps after shoulders because their primary interest is in developing the upper portion of the traps , and this area is already involved in most shoulder exercises.

Conversely, only the middle traps are involved in back exercises. If you want to take the simpler route, train traps with shoulders, Stoppani advises.

But if you want to take a slightly more complex route, divide your trap training between the two. Do shrugging moves with your shoulder routine, and hit your middle traps on back day or in a separate stand-alone workout with rows or incline dumbbell shrugs. For lower traps, do lying dumbbell Y-raises or overhead barbell raises to the front which is like a front raise for delts, except you raise the bar completely overhead. Regardless of when you train traps , here are some moves to help target the large diamond-shaped slab of beef on your upper back.

Tackle this high-intensity circuit workout to burn big-time calories and build lean muscle. We break down this lift and give some practical advice on how to build it into your program. You have been consistently working out at home or are just beginning on this journey to a more active lifestyle. After some research you decide your back needs some attention to help the shape of your torso and the way your shirt fit. What is the muscle group called the traps and how do I work this muscle?

The trapezius, traps, are flat triangular muscles in the central back that extend out and down from the neck and down between the shoulder blades connecting in the mid back. The traps are used to tilt and turn the head and neck, shrug and steady your shoulders and used to twist your arms. They also are key to the movement of the scapula or shoulder blades. The following video will provide you a sample trap home workout routine as well as times per week, weight to be used to stimulate maximum growth, and guidance on working the muscle to failure.

We will rely on conventional wisdom to answer the workout frequency question. Of course there are many variations and nuisances that should be considered when developing your optimum frequency. Your experience with weight training and your consistency with lifting could be a factor. Plus any modifications that need to be considered based on your body composition, available equipment , and level of knowledge. If you follow this approach this means you work your traps 3 or 4 times per week.

This is the workout frequency that Trevor and Carl in the video typically follow though we have been experimenting with variations on this methodology. I will discuss these modifications in the next section. Working your traps 3 or 4 times per week should allow you to get maximum pump in the muscle and still allow time for recovery. When performing your at home workout routines you should do between 4 to 6 sets of each trap exercise.