How to build your trapezius muscle

 Tips to build Trapezius muscle :

You can work the trapezius is to develop or to Potentier, and increase the strength in the chest and back. In both cases, shrugs are the best solution, with fairly heavy weight.

Here are some tips for your trapezius muscles and a training program.


How the trapezius muscle:


The drive of the trapezius can be integrated at any session, but is often integrated with the back sessions.

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It is interesting to start your weight training with heavy shrugs reduced amplitude in short runs of a few rehearsals to Potentier upper body. Very violent contraction of the trapezoids will lead to a better ability of the central nervous system innervate the muscle fibers to temporarily increase the performance of the rest of the muscles of the upper body, particularly the back and chest. However, this technique requires a good level to be effective.

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So you can use it before a workout or before a session pec ​​back.

The best exercise of trapezius:


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The best insulation is the shrug exercise trapezius, excellent insulation to wear very heavy to effectively develop the trapezius exercise. Care must be taken not to lift the chin to avoid compressing the cervical nerves, and pay attention to the strong pressure on the lumbar region due to heavy loads handled.

(trapezius)
The version the bar is interesting because it allows you to take heavier than dumbbells. In the same vein, do shrugs the guided bar can be a good solution.

Note that some variants of vertical / chin draw tight grip allows you to work the trapezius, but they isolate poorly and do not lift heavy, so they are of little use.

Program trapezius:

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Example of integration of the trapezius in a program:

Sitting back, biceps, trapezius:

- Bar Shrugs 2x4-6 (very heavy, potentiation for advanced athletes)

- 3x8-12 rowing
- 3x8-12 tractions pronation
- 3x8-12 tractions supination

- Curl 3x8-12 console
- 3x8-12 incline curl
- 3x8-12 hammer curl

- Shrugs 3x8-12 (work in mass)

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You can add exercises trapezius whether potentiation or classic in no matter which session, but it will prevent too close to the back-end sessions during which the trapezius may be submitted to the test which could hinder their recovery.

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It is useless to attempt a potentiation of the legs with heavy shrugs, trapezius being too distant legs for potentiation to occur.

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