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From Rawal in India, a 25 year old whose goal is to gain
mass. He asks how to develop his traps.
His question is:
Dear Mike:
How can I develop my
traps?
Dear Rawal:
Thanks for submitting a
great question. Traps were always one of my favorite
bodyparts to train.
I have outlined below my
three favorite exercises:
Note: Choose one
exercise per back workout.
-
Seated shrugs:
3 sets X 8-12 reps.
You may do these with a barbell, on a machine, or with
dumbbells. Performing
this exercise seated versus standing will take the lower
body out of the exercise, thus putting more emphasis on
the traps. If
you choose to perform this exercise standing up, be sure
to stay flat-footed – do not go up on your toes.
-
Upright rows:
3 sets X 8-12 reps.
Use a barbell or cable machine.
-
Standing calf
machine shrugs: 3 sets X 8-12 reps.
Position yourself under a standing calf machine with the
pads resting on your shoulders.
While standing flat-footed, shrug your shoulders up
and down. Do
not go up on your toes.
General tips to keep in
mind.
-
Keep arms straight
when doing shrug movements.
-
Get a full range of
motion. If
you can’t, you are going too heavy.
Pace should be deliberate and rhythmic.
Thanks
again, Rawal, for the great question.
Mike Francois
Note: Before
embarking on any nutrition, supplementation, and/or training
program, consult with your physician or other licensed
health-care professional.
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