Build Bolder Traps: Week 2

Last Updated on July 24, 2023 by Patrick

Congratulations on completing Week 1 of the 4-Week Trap Transformation Plan! You’ve set a strong foundation, and now it’s time to take your trap development to the next level with Week 2. This week, we will focus on the principle of progressive overload, a key factor in stimulating muscle growth and strength.

1. Understanding Progressive Overload

Progressive overload involves gradually increasing the intensity of your workouts over time. By challenging your traps with higher resistance or more repetitions, you encourage muscle adaptation, leading to growth and improved performance. Remember, the goal is not to lift the heaviest weights right away but to make consistent, controlled progress.

2. Exercise 1: Barbell Shrugs

Barbell shrugs are an excellent exercise to implement progressive overload for your traps.

Frequency: Perform barbell shrugs two times a week, with at least one day of rest between sessions.

Sets and Reps: Do 4 sets of 8-10 repetitions per session.

How to Perform:

Step 1: Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.

Step 2: Keep your arms straight and relaxed.

Step 3: Shrug your shoulders upward as high as possible, lifting the barbell with you. Focus on the squeeze at the top.

Step 4: Lower your shoulders back down in a controlled manner.

Step 5: Repeat for the recommended number of repetitions.

3. Exercise 2: Upright Rows

Upright rows are another effective exercise to challenge your traps and implement progressive overload.

Frequency: Perform upright rows two times a week, with at least one day of rest between sessions.

Sets and Reps: Do 4 sets of 10-12 repetitions per session.

How to Perform:

Step 1: Stand with your feet shoulder-width apart, holding a barbell or a set of dumbbells in front of your thighs with an overhand grip.

Step 2: Pull the barbell or dumbbells up toward your chin, leading with your elbows.

Step 3: Keep the barbell or dumbbells close to your body throughout the movement.

Step 4: Lower the weight back down in a controlled manner.

Step 5: Repeat for the recommended number of repetitions.

4. Exercise 3: Dumbbell High Pulls

Dumbbell high pulls are an explosive movement that engages your traps while incorporating the principles of progressive overload.

Frequency: Perform dumbbell high pulls once a week.

Sets and Reps: Do 4 sets of 6-8 repetitions per session.

How to Perform:

Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand.

Step 2: Start with the dumbbells at knee height.

Step 3: Explosively pull the dumbbells up towards your shoulders, keeping your elbows high.

Step 4: Lower the dumbbells back down to knee height in a controlled manner.

Step 5: Repeat for the recommended number of repetitions.

5. The Importance of Recovery

With the increased intensity of Week 2, it’s crucial to prioritize recovery. Give your muscles ample time to rest and repair to avoid overtraining. Consider incorporating foam rolling and stretching to alleviate muscle tension.

6. Stay Focused on Nutrition

Proper nutrition remains essential for fueling your trap transformation. Ensure you consume sufficient protein to support muscle repair and growth. Additionally, maintain a balanced diet rich in nutrients to sustain your energy levels.

Conclusion for Week 2

You’ve completed Week 2 of the 4-Week Trap Transformation Plan, focusing on progressive overload. By challenging your traps with increased intensity, you’re on your way to impressive upper body strength and definition. Keep pushing yourself and remain consistent in your efforts. In Week 3, we’ll introduce compound movements for even more trap development. Get ready to take your traps to new heights!

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Patrick

Hey I’m Patrick!

I built my first home gym in 2012, when I decided I was tired of waiting in line for the squat rack and I started GGC in 2020 to help people find the info they need to improve their fitness and their lives.

I’m passionate about fitness, especially when it comes to working out at home. I’ve learned a lot over the years about what to do and what not to do, and my mission is to share that knowledge with the world!

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