What's going on Nation? I'm Scott from Muscularstrength.com and today
We're going to go over a few exercises and techniques to help you with stubborn traps growth
However
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I just want to say that if you already have huge traps or you're seeing steady progress with your traps growth from
Exercises like heavy rack pulls t-bar rows and pull-ups that this video isn't for you
You can definitely still watch to learn some new techniques though, but the trap gods have already blessed you and you should be grateful
Well, unless your calves are small, but that can be an entirely different video
But guys it's good to mention
That big exercises like rack pulls t-bar rows and pull-ups because if you are doing these exercises and you're not seeing much progress
That tells me that you should be focusing a bit less on mechanical tension and a bit more on metabolic stress
Of course, I know lifting heavy weights is fun and impressive but volume training needs attention, too
And that's where the giant sets technique comes into play giant steps will help introduce an insane amount of volume with limited rest intervals
Taking full advantage of metabolic stress and basically forcing your traps to grow. So to perform this workout
You're going to crush two to three giant sets of 4 exercises
Resting only 1 to 3 minutes between sets
completing 8 reps for the first two exercises and 15 reps for the second two exercises and there's no rest in between the
exercises
You're only resting in between each set exercise 1 is going to be cheat shrugs and the goal of this exercise guys
It's not to have much control over the concentric or eccentric portion of the movement
You just want to jerk the weight up and then feel a deep stretch at the bottom of each repetitions
Remember guys for the upper traps. It's that deep stretch with heavy weight
That's gonna spark muscle growth
Now as soon as you finish your eighth rep of your shrugs
You're going to immediately jump into upright rows and make sure you use a wide grip and also that you keep your shoulder blades
Retracted throughout the entire movement if your shoulder blades are protracted
You'll engage more side and front delts and it also means that your hands are too close together and the added pressure in the shoulder
Joint can cause shoulder impingement. So don't do it the wrong way
Okay. I know a lot of people say this exercise is bad for you
Yeah, it is when you do it wrong. So do it right next is face pulls and the goal here is traps engagement
So we're going to keep our elbows up and focus on retracting and elevating the shoulder blades while bringing the rope
Towards our face and you're gonna do 15 repetitions now, don't forget the reps are gonna change
The last exercise is a scapular pull-up and if you've never done this before you're in for a treat
Especially if you already have great traps, but decided to watch the video anyways
Because you wanted to see if you would learn something new guys
Scapular pull-ups are going to be the exercises that help place more emphasis on the lower traps
This is because the upper fibers elevate your shoulder blades. That's why we do the shrugs the middle fibers are retract the shoulder blades
That's the face pulls and the lower fibers depress your shoulder blades
So that's why we're doing the pull-up now to perform this movement just dead
Hang from a pull-up bar and lift your chest towards the by without bending your elbows
you should feel all the work be carried out by your middle and lower traps with the
Assistance of your rhomboids and rear delts. It's not a big movement guys
And if you can't do this with your bodyweight just try using an assistance pull-up machine or find a band to help displace your weight
remember guys the goal of the giant sets technique is to take full advantage of lifting as much weight as
possible to focus a bit more on muscle building techniques
mechanical tension in muscle damage in the first two exercises
and then use the next two movements to train with high volume and short rest periods, or
Take advantage of metabolic stress to force as much blood into the area as possible
I hope you guys have fun with this workout
And if you enjoy my content take your results to the next level and try one of my muscle building or fat loss programs
I actually have a program select a tool that you can use to help you pick the right program for your goals
It's awesome. It's easy to use and all you have to do is answer a few short questions and boom gains
So be sure to check it out and I will post a link in my pin comment below
so you guys can scroll down there and click that or just wait into the end screens and as always
More good stuff coming soon. See you guys