Are you looking for some great trap exercises for bodybuilding trap? The trap muscles often get overlooked during workouts. Thus, this creates an opportunity for some significant gains and bodybuilding improvements. But how do you get started?
If you want to build some serious muscle, you need to do trap exercises. These are the best exercises for bodybuilding and help you get shredded and develop some great shoulders.
Trap stands for trapezius muscles which are right between the shoulders and neck.
How Do You Perform the Best Trap Exercises for Bodybuilding?
- Dumbbell Shrugs: This is an excellent exercise for trap development and will help build up your shoulders.
- Barbell Shrugs: Another excellent trap exercise. Barbell shrugs are a must for any bodybuilder looking to add some solemn mass.
- Upright Rows: Upright rows are a great way to work your traps and target your rear delts and upper back.
- Face Pulls: Face pulls are an excellent exercise for trap development, and they also help strengthen your rotator cuff muscles.
- Power Cleans: Power cleans are a great trap exercise and help build explosive power and strength.
So there you have it, a list of the best trap exercises for bodybuilding. Incorporate these exercises into your routine if you want to get shredded and develop serious muscle.
Also, you will need to follow a protein-based diet and a good rest and recovery plan. Building muscles takes a comprehensive approach. Here is a list of other things you need to consider as well:
Progressive Overload –
Always look to increase the weight you are lifting when working out your traps. We know this as progressive overload, the key to gaining strength and size.
Start by using a weight you can lift for 8-12 reps and then increase the weight each week. Also, this will help ensure that you are constantly making progress and getting stronger.
Once you reach a point where you can no longer increase the weight, then you can start doing more reps. Also, this will help to keep your muscles challenged and ensure that you are making progress.
Periodization Plan –
You need to use a periodization plan to ensure that you are always making progress. Also, this plan involves cycling through different training phases, which will help ensure you are never plateauing.
The first phase is the accumulation phase, where you focus on building your strength base. Again, use a weight you can lift for 8-12 reps, and you should do 3-4 sets per exercise.
The second phase is the intensification phase, where you increase the weight you lift. Again, look to lift a weight that you can only do for 6-8 reps, and you should do 4-5 sets per exercise.
The third phase is the peaking phase, and this is where you focus on maxing out your strength. Again, use a weight that you can only lift for 3-5 reps, and you should do 5-6 sets per exercise.
Once you have completed these three phases, you will start the cycle again. Also, this will help ensure that you are always making progress and constantly challenge your trap muscles.
Here is a sample of a pre-exhaustion workout program you can use to get started:
- Dumbbell shrugs: 4 sets of 8-12 reps
- Barbell shrugs: 4 sets of 8-12 reps
- Upright rows: 4 sets of 8-12 reps
- Face pulls: 4 sets of 12-15 reps
- Power cleans: 4 sets of 6-8 reps
Remember to focus on progressive overload and use a weight you can only lift for the prescribed number of reps.
Also, use a rest time of 60 seconds between each set and 2 minutes between each exercise. If you can lift more, then increase the weight next week.
The Last Word on How to Do the Best Trap Exercise for Bodybuilding
The trap muscle is a crucial player in upper body strength and development. To build some serious power, you need to do trap exercises.
Also, these are the best exercises for bodybuilding and help you get shredded and build some massive traps.
Also, incorporate a protein and calorie surplus diet to complement your workout. What do you think? Let us know in the comments below.