TRAPS: The ONLY TWO Exercises You Need For Growth!

Today we’re going to continue the ONLY TWO exercises you need for muscle growth series and talk about TRAPS! Now, I’ll be the first to admit that my traps have never been my strong suit. But even without being genetically blessed, I’ve been able to see a lot of improvement over the last few years because I started to filter out all the BS and adopt techniques that actually work.

In order to grow your traps they need HEAVY WEIGHT and VOLUME, but performing only shrugs isn’t going to cut it. Traps are not like other muscle groups.They need PUNISHMENT and can handle a lot of it!

The problem with shrugs and similar exercises is that they’re not challenging enough.  Yes you might be able to shrug 225lbs for reps, but that’s about half of what your traps can actually handle and if you’re experiencing little to no growth, then I bet this concept is starting to sink in.

But don’t get frustrated, just get ready for two exercises that when done properly WILL result in traps growth!

Exercise #1: Above The Knee Rack Pulls (5 Sets: 5 Reps)

For this exercise it’s crucial that you set the barbell to the proper height. This is a STRETCH exercise, so the initial pull should be as short as possible so you can put all your energy into lifting as heavy as you can.

Also be sure to pause and really FEEL the stretch on each rep.  Don’t just lift and then slam the weights down. Rest 60 – 90 seconds between these sets.

Now, there has been A LOT of debate on YouTube as to whether rack pulls actually WORK. Certain know-it-all fitness experts have even made SCIENTIFIC videos on why SCIENCE says they’re not that effective for traps growth. But the funny thing is that all the people who talk about rack pulls being VERY BENEFICIAL for growth have MUCH BIGGER traps than the people saying they don’t work. HMMMMMM, I wonder why??? It’s kind of like when your out of shape friends tell you that you go to the gym too much and you’re going to over-train. It’s like dude, get out of my face.

Rack pulls are a phenomenal exercise that CAN and WILL lead to serious traps growth, especially as you become stronger and stronger over time and the main reason why they’re so effective is because they’re forcing your traps to handle A HUGE LOAD.  If they didn’t activate on this exercise your shoulders would rip right out of their sockets. Something has to be holding them in place right? Also keep in mind we get the most muscle damage during the STRETCH portion of the negative and that’s basically what the entire exercise is.

“But Scott, don’t shrugs give you the same stretch?” some of you might be asking? Well, if you can shrug 225lbs for 8 reps, but can rack pull 500lbs for 6.  Which do you think is going to cause the most damage for growth?

But be warned, if you’ve never done this before you need to start light and work your way up.  In fact, from the first time you try this exercise to about the 4th or 5th time you’ll notice a HUGE jump in how much weight you can handle. So be very cautious and safe!

Exercise #2: Upright Row (4 Sets: 10 – 12 Reps)

OK. Before I even say anything. ENOUGH WITH THE “THIS IS BAD FOR YOU” GARBAGE!  WHERE IS THIS INFORMATION EVEN COMING FROM?  Is someone making clickbaity videos pointing out how common exercises are bad, just for views?

I really don’t get it. I’ve seen 10x more people tear a biceps tendon deadlifting or rip their chest in half barbell bench pressing than I’ve seen dudes being rushed to the hospital because they did an upright row.

If you do ANY EXERCISE WRONG YOU’RE GOING HAVE A BAD TIME!  So let me do my job and teach you how to maximize the benefits of this exercise with proper form and stay injury free.

SHOULDER IMPINGEMENT only happens when you grab the barbell with your hands close together.

This is EGO LIFTING. Yes you can lift more weight this way.  But the funny thing is, you might be lifting more, but you’re engaging your traps less.  Proper form requires a wide grip, or just outside of shoulder width and then you drag the barbell up your torso to your neck while pulling your elbows back. Then you control the negative and repeat for reps. Rest 30 – 60 seconds between these sets.

By having a wider grip we’re taking our shoulders out of the dangerous internal shoulder rotation position and we’re actually able to engage the traps properly. This is because the upright row forces your scapula to ELEVATE and retract at the same time which is the exact function of your traps!

And a quick tip to help those of you who might be experiencing shoulder pain from past injuries and possibly improper form. Grab a resistance band and do shoulder breakers between sets.

If you have tight shoulders, this will change your life. Just hit 10 to 12 quick reps between each set anytime you’re doing a movement that involves the shoulder joint. Trust me, this will be your new best friend at the gym

Conclusion

I hope you are enjoying my straight to the point approach with these articles. I promise to always do my best to help you all reach your goals, it’s a promise I’ve kept since 2009! As always, more good stuff coming soon!