One of the most difficult muscle group to grow if you are natural is the traps. Traps have higher number of androgen receptors and this is why it is easier for steroid user to build big traps. When someone starts to use roids it is most visible by traps and delts. Traps are stabilizing muscle and they can bear a lot. They have big strength potential and the recovery process is fast. Most gym guys train them with light weight and try to squeez the muscle. This is the main reason why at some point there is a stop of growth. For big taps you need to overload them. Hear are some exercises that will blow your traps:
- Rack pulls above the knee
If you ask someone in your gym which is the best exercise for upper back they will tell you about the deadlift. But the problem with deadlift is that it limitS your upper back strength. You can’t pull as much as in rack pulls because of the use of legs and your lower back. Many of you will ask how your traps will grow with rack pulls and deadlift when there is no shrugging. The answer is that traps grow by the stretch not only with shrugs. If you know the technique of deadlifting it will be easy for you to learn how to do rack pulls. The only difference is that the starting position of the barbell is over your knees, not on the ground. Remember to hold for three seconds when you already picked the barbell. Another bonus of this exercise is that your lats will grow too. Question is can rack pulls replace the deadlift? No, they can’t! Deadlift will give you functional strength. Deadlift works on your legs and make your core stronger. But for upper back thickness, rack pulls is a better exercise.
2. Heavy Shrugs
This means that you need to do shrugs with a barbell because with dumbells you will do the exercise with less weight. Remember to thighten your abs and lower back to prevent injuries. You can even use a little bit of cheat move to use greater weight. By cheat move I mean to use a little bit of leg drive. However always start lighter and use the cheat moves in the last sets. 3 work sets for 10 reps are perfect. You can even do this exercise after pack pulls.
Another thing you should do is to train your neck. Neck is directly connected with the traps. So by training your neck you will make huge difference in your traps too. It looks funny when you have tinny neck and big body too.
3. Neck extension
This exercise is when you move your chin away from your chest. Best to do with neck harnesses and free weights, another option is using a machine. Before starting to do this exercise stretch your neck to prevent injury, headache or pain afterwards.
4.Lying Face Up Plate Neck Resistance
Here the move is opposite and you are approaching your chin to the chest. It is very simple exercise and you need only a bench and a plate.