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!
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