By GI Team Generation Iron


Build traps like the best in bodybuilding.


The trapezius muscle is perhaps one of the most important muscles to build if you want to look impressive with or without a shirt on. The muscle group at times is one that brings together your physique in a nice package or, alternatively, can make it look less than impressive if not worked properly. While most guys are focused on building up their backs, their arms, and chest, the traps have been getting neglected and really that’s a poor decision on their part.


So why do some guys just have puny traps? Well, for the most part when you do split training at the gym you’re likely not to include “traps day” on the list. Trapezius training is usually relegated to being one of those after-thought exercises added in on chest or back day. But if history has taught us anything, it’s that neglecting your weak points is a recipe for disaster. The best way to tackle this issue is to train up your weak points with as much vigor and passion as you would your most impressive body parts. By focusing on your traps as the main course of your workout, you’ll be sure to make fast and impressive development. Traps are more than what you see at the top – they have a middle and lower region that can be developed and stretch to the middle of the back.

So are your traps looking less than impressive? No worries. The greatest bodybuilder of all time has constructed a routine that is sure to target the muscle group and turn them into hulking slopes that will compliment the rest of your form. Take a look at Arnold’s trap specialization routine for some great trap development.

Arnold Schwarzenegger’s Trap Specialization Routine

  • Barbell Upright Rows 5 Sets, 8-12 Reps
  • Dumbell Shrugs 5 Sets, 10-15 Reps
  • Behind-the-Back Smith Machine Shrugs 4 Sets, 8-12 Reps




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