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     Fitness Tips For 4/12/2006

Building Trap Muscles
By Zach Bashore

The traps are those stubborn muscles that run between your shoulders
and neck. Learning the basics of trap development will increase your 
chances of success when trying to make them stand out. You are going 
to learn the muscles that make up the traps, exercises to make them 
grow, and the best day to train them. Using this knowledge should 
give you the ability to incorporate what you`ve learned into your 
own workout program.

The primary muscles that make up the traps are the trapezius and 
levator scapulae. The trapezius' job is to elevate, adduct, and 
depress the scapula. The levator scapulae is responsible for 
elevation of the scapula. It's very important that you know these
different sections so you have the ability to target those muscles
in the gym.

Trap Muscle Exercises

If you have a gym membership and have access to machines, trap 
training is so much easier. The best exercises on a machine are 
the low-pulley row to neck, smith-machine shrug, calf machine 
shoulder shrug, and smith-machine upright row. However, if you 
workout at home and only use dumbbells you can get an effective 
workout doing upright rows, dumbbell shrugs, and dumbbell shrugs 
behind your back. Whatever equipment suits your needs, you can 
get a good workout with almost anything.

Many train their traps on the same day as chest and triceps,
which is fine if you don`t mind training three body parts in one 
day. You can also train them on the same day as shoulders or 
just by themselves. You also need to pay attention to the 
amount of reps you perform. A good rule is if you're looking 
to gain mass then you should go heavy with a low rep scheme 
of 6 to 8 reps. 

The traps are considered a small muscle group by some, but it 
is just as important of a muscle group as anything else. You 
rarely see a person with outstanding looking traps which is 
the first thing you can tell if someone works out. Stand out
from the rest of the bunch and turn those traps into 

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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