Can i work traps everyday

If this approach has been delivering the gains for you, wonderful! If not, it's time to shock your traps with something they aren't expecting. Supersets are a great way to provide new stimulation to your trapezius muscles. The best combination I've found is to follow shrugs immediately with narrow-grip barbell upright rows. This is a classic pre-exhaust superset: Shrugs isolate and fatigue the traps, and upright rows bring in the shoulders and arms to really torch your traps.

Three or four rounds of reps each of this superset and your traps should have all the stimulation they need for a sweet little growth spurt. Dropsets are another good technique. However, unless you have a training partner to help you strip plates, dumbbell shrugs are a better option than a barbell or plate-loading machine. Warm up to using your heaviest weight, then immediately rack those and pick up a lighter pair. If you're really in a masochistic mood, do yet another, lighter set right after that.

Your traps will be screaming—and on their way to growing. Some people insist that wrist straps are for sissies, and that you'll develop a much stronger grip without them. Your grip will always be a weak link when it comes to training the large, powerful muscles of the back, including the traps. If your grip gives out before your traps have truly fatigued, you'll never develop them to their fullest capacity. Most men who are strong can do good reps on barbell shrugs with pounds or more.

Not many would be able to hold that much weight for a rep set without straps. There's no reason to think that using wrist straps is somehow "cheating" or "not hardcore. So strap up for big weight!

Any stubborn body part can benefit from some extra attention. If your traps aren't living up to your hopes and dreams, start hitting them twice a week. Work them once at the start of one workout say, for back , then again at the tail end of another session maybe on chest or shoulder day. Hit your traps like this and they'll have no choice but to adapt. If they're always sore, or if they stop responding to this format, dial it back to once a week. Traps gets stressed during deadlifts, rows, pulldowns and virtually every other exercise.

With shoulders, traps assist in most laterals and presses, and do much of the work during upright rows. They even chip in during chest presses and biceps curls with your arms at your sides. Traps are like offensive linemen — never the star, but always assisting — and this is why they may be sore but not growing.

Although many bodybuilders overtrain traps, at least as many undertrain this area. Too many trainers relegate traps to the afterthought category, tacking a few sets of shrugs onto a workout. Primarily, they move your clavicles up about three inches. Everyone knows about shrugs for isolating the upper trapezius, but too few bodybuilders know how to target their middle and lower traps — that crucial slab of meat in the middle of the upper back.

This area will assist on most back exercises, but as with the upper area, you should do some exercises that target middle and lower traps, especially if upper-back thickness is a weakness.

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. Always start your sets with a lighter weight to help warm-up the muscle and get blood to the area. This prepares the muscle for the heavier load that will be coming later in each trap exercise as you increase the weight.

The warm-up also helps to protect the body from becoming overstressed. Finally, one of the best benefits is it allows you to practice the exercise and isolate the targeted muscles you will be working.