Get big traps..(TRAPEZIUS)

WANT HUGE TRAPEZIUS(TRAPS..)?


Every one, literally everyone wants huge trapezius muscle. But not easy to grow until you follow some my technique (that's what i think).

Trapezius muscles are some what big muscle,they need proper time proper rest & proper exercise to make them grow.


There are number of sites that shows you many exercises to grow your trapezius & those exercises are good to do, for a change, to shock muscle,to mix-up

your routine/schedule. But the exercises that will make wonders for you with right technique are only exercises i will tell you.


If i talk about myself, it took me almost 6-8 months to figure the exact need of trapezius

Believe me its not that easy but IF I CAN DO IT THAN SO CAN YOU.


So, without wasting much time lets get started with the exercise that will make your trapezius grow.


1.) SIDE LATERAL(For trapezius, not for deltoids)


Now,when we say side lateral we come across with one exercise but side lateral for trapezius is just totally different.


In normal side lateral you raise & bring back dumbbells straight to your side thighs but if you are doing side lateral for trapezius you bring dumbbells on your front thighs.


You don't have to lift/move weight with deltoids. you need to lift weight with trapezius

you have to bring dumbbells forward towards your front thighs.



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NOW TO MAKE IT UNDERSTAND BETTER DO CHECK MY TUTORIAL VIDEO DOWN BELOW.


And make sure you go from light weight to heavy weight because when we talk about growing some part of muscle or getting some muscle to be huge. You need to

lift heavy. Only heavy weight workout makes your muscle grow & that's the truth.


well,this exercise for trapezius, i don't think anybody ever will tell you as nobody told me in all these years about this exercise in particular.


BUT, yes there is always a BUT. Do make a point of one thing. To make any muscle grow you need to lift heavy but with all that you have to eat HEAVY.

yes, with proper diet & with proper workout YOU WILL BE UNBEATABLE. And about that, we will talk it in my upcoming blogs. So do follow my blogs daily.


If the weight is light you can go up a bit to give more contraction to your trapezius muscles but if the weight gets heavy in further sets than i would suggest to perform partial movements.




2.)SHRUGS(heavy shrugs)


Yes. shrugs, i know many of you would be knowing about this exercise but, let me give you some piece of advice from my side.

You want huge trapezius right? well, in shrugs you HAVE to lift HEAVY WEIGHT.



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"There are some exercise in which you don't need to lift heavy but at the same time there are some exercises in which you NEED TO lift heavy"

now, shrugs is one of those exercise in which you need to life heavy.


For. e.g if you are doing 3 sets of shrugs then i would suggest to make 1st set with light weight so that your muscle gets all properly warmed up.

in 2nd set lift heavy in which you can easily do at least 8 to 10 reps...

in 3rd set make sure you lift super heavy in which you can do at least 4 to 5 or 6 reps...


Now that's how you will get huge traps. That's how i got those traps...

Do follow it for about a month & tell me in comments how much change do you see(make sure to get enough protein though)

If you are lifting light weight than make sure you hold the movement for about a second while lifting up. That holding makes more muscle breakdown which means better muscle recovery & better muscle recovery means more muscle mass.



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