Building Traps With HIT

                                 



There's nothing like a developed pair of trapezius muscles to round out shoulder development. The most effective movements for developing these muscles are pulling exercises such as upright rows,high rows and the like. Use deliberate, steady exercise form to avoid injury and ineffective training.

Dumbbells, barbells and machines all work great and give the bodybuilder many variations on the same exercises. For instance, you can do dumbbell upright rows, barbell upright rows or cable upright rows. All of these can be done one or two armed. The advantage of doing these one arm is the ability to focus all energies on each trap which allows more weight to be used than the two-armed variety does.

The following routine is great for giving you "lumps" on your shoulder girdle:

• Nautilus Shrugs 1x10
• upright rows 1x12, several "burn" reps at the end of the set
• high rows 1x10, hold the weight for 15 seconds at the end of the set

This routine is based on the HIT, High intensity method of training which uses hard, brief training to maximize muscle gains.