Weight Training Exercises For Your Trapezius

Develop Your Traps With These Weight Training Lifts


The traps, as they are commonly called, are the Trapezius muscles. They connect your back and your neck (to put it simply). Most often they are trained when working out the shoulders or back.

There are only a few exercises you can use to train these muscles. But don't let that put you off. You can achieve massive growth in this are using just a few simple movements. Often it's enough to simply do a few shrugs after your main workout exercises.

The main movements that utilise the traps are the Shrug, and The Upright Row.

The Shrug

These are to be done with dumbbells or a barbell. They can also be done using a smith machine but with less range of motion. They can also be done in front of the body or behind.

They are performed quite simply by grabbing some weight, and shrugging your shoulders! Nothing to it. Some people like to add some variation by rolling their shoulders forwards, then backwards in a circular motion when they shrug. That's why I recommend using dumbells or a barbell instead of the smith machine so you can get the best range and flexibility with the movement. You can stimulate the area more effectively this way.

How it's done:

1. Grab the weight and hold it at arms length in front of your body using an overhand grip

2. Raise your shoulders and try to touch your ears, as high as you can

3. Hold the movement for a bit, then lower slowly and repeat

It's important to do this motion with maximum control so as to avoid straining the muscles of your neck. However, you can really get some heavy weight going as the movement is quite small.

The other great exercise for developing your traps is the Upright Row.

Most often performed as part of a shoulder workout, it's a great way to hit the full shoulder area while getting the traps at the same time.

How it's done:

1. Take a wide grip if you're intending to hit the traps with more intensity.

2. Hold the bar with a wide grip at arms length near your thighs

3. Lift the bar straight up along the line of your body until you get to about the height of your chin

4. Hold for a moment, then lower and repeat

It's important to keep you elbows high so they are higher than the bar throughout the movement.

These 2 exercises, combined with some solid shoulder exercises and back workouts will help you develop the stronger neck and traps muscles you've been looking for.



Learn How to Burn Fat, Gain Muscle and Develop an Athletic Body


There is no getting around the fact that diet and workout strategies are extremely important if you're going to get a have a body like a Hollywood A lister that will be envied and admired by both men and women alike. This article will really emphasize the training portion of a solid fitness model body workout routine, with tips on how to properly structure your workouts so your body will be able to both burn fat and gain muscle within the same routine.

Burn Fat Gain Muscle

Workout Basics: Why the High Rep/Light Weight Strategy Won't Help You Reach Your Goals

Many of us have been convinced that higher reps with lighter weights is what helps us obtain more muscle, nothing could be further from the truth. Unfortunately, it can appear that your muscles are getting bigger when in fact they really aren't. What happens is that the muscles will appear to be more toned in the gym when they are fully pumped, but afterward when the pump is gone, the tightness in the muscles disappears as well. You have to lift heavy weights to effectively maintain the great tone and ripped definition of your huge muscles.

Workout Basics: The Real Secret to Gaining Long-Term Muscle Tone is Lifting Heavy Weights

By the overloading the muscles, we accelerate the density, and therefore the quality, of muscle definition and improve our nervous system at the same time. You won't gain a lot of muscle while you are working to lose fat, however, you can make your muscles look more toned and defined if you use a workout approach that is more strength-minded. You should aim to lift approximately 5 sets or more of 3-5 reps with the heavier weights. Another great tip is to mix in what are known as "super sets", reps of exercises that work your opposing muscle groups, like the back and the chest. If you learn to go heavier on opposing muscle groups without reaching fatigue, you will also find that the added intensity in your workout will cause you to burn more fat when you exercise than before. My workouts take a heck of a lot less time this way. Turbulence Training for Fat Loss program by Craig Ballantyne outlines this kind of system. This program is an excellent choice for anyone that wants to burn fat and gain muscle.

High Intensity Interval Training is highly recommended for people that want a the most effective cardio workout.

If you want to burn fat as well as retain and build muscle at the same time, it is important to incorporate some high intensity intervals into your workout strategy, because cardio is the real key to success. No more agonizingly slow and repetitious cardio routines; you will be able to burn more fat in less time with this strategy of high intensity interval training. If you have never done interval training before, the best way to describe it is that you would do a period of really intense exercise and follow it by a period of easier exercise, then repeat the cycle for anywhere between 20-30 minutes. There are a lot of options on how to accomplish this, but the best way to do it effectively is by using either a treadmill or a stationary bike. If you do interval training directly after the weight lifting portion of your workout, you will see better results.

For an example of the benefits of High Intensity Interval Training or HIIT you should look at the workout routine of a sprinter. Anyone can get an amazing ripped-looking body with a low percentage of body fat and strong, toned muscles just by following a HIIT workout program.

A program with powerful cardio and even an elementary strength training regimen will help you burn fat gain muscle, develop strength and increase your power. An athlete's body is yours when you workout like an athlete.



Lift and Get Ripped - A Muscle Routine Layout For Regular Skinny Men

Lift and Get Ripped - A Muscle Routine Layout For Regular Skinny Men

Tired of all the technical crap that just confuses you, or the BS, hyped-up "recommendations" that are just thinly disguised sales pitches? What happened to the straight-forward, tried-and-true muscle routine techniques? Whether it may be to get a dozen phone numbers in one night from women who were attracted to your confidence, or getting a job promotion by being more fit and impressive, a muscle routine should contain these three things to help you consistently gain more lean muscle.

Get Ripped

Muscle Routine Component No. 1 - heavy weights, high intensity

The saying, "no pain, no gain" is too true. The reason that backs up this ancient proverb is the fact that muscle will only respond and grow when it opposes a force that is greater than itself. It obviously will hurt after lifting something heavy for an extended period of time and if you routinely undertake this process, your muscles will naturally adapt to it. Better getting bigger and feeling less pain than staying small and feeling more pain. No one talks about it in this manner, but this is why heavy weights are necessary for continual muscle mass gain. High intensity simply refers to doing the workout in a continuous circuit, giving your muscle less time to rest and hence reaching "muscle overload" quicker. "Muscle overload" is characterized by an inability to lift weights any more meaning your muscle is ready to rest and grow.

Muscle routine Component No. 2 - natural, high-protein food

You need to supply your muscles with the fundamental building blocks to grow. Building muscle without eating high-protein food is like building house with no bricks. We all know about the bodybuilders who take this too far and take steroids which is pure protein injected into the muscles. Our aim is to do this as organically as possible, to maintain the integrity of the body and keep our body naturally healthy. Red meat is a popular choice, but it generally gets digested slower because of its density. Things like eggs and legumes however are smaller and thus more readily absorbable.

Muscle Routine Component No. 3 - rest

Many unsuspecting bodybuilders forget about this important aspect of an effective muscle routine. Rest is paramount. Continuing with the house building analogy, it's like giving time for the mortar to dry. Doing weights without giving yourself time to recover can actually undo the muscle that you spent so long trying to get. This is why working out at night time is not such a good idea. Your body has been stirred up and is unable to rest properly.

These three muscle routine components are absolutely vital to muscle gain success. If you are someone who is new to gaining muscle, you have been given a foundation to base your future workouts on. If you are a hardgainer whose muscle routine lacked these components, congratulations, because you're not a hardgainer anymore. There is always time to fix up your muscle routine. What better time than right now?



Top 3 Muscle Routine Programs to Boost Muscle Density


If you have found this article, you're probably looking for some guidance about how to gain some lean muscle. You're sick and tired of the snide remarks at your thin profile and how you couldn't look after your family or partner if you tried. The good news is, you can do something about it, but it will require some work on your behalf. How important is your family to you?

Muscle Routine Programs

If you answered, "important enough for me to find a muscle routine that will help me get healthier and add some muscle to my body, so that if ever there is a time I have to protect the ones I love, I will be ready." You're reading the right article. This article will, for your benefit, review 3 popular muscle routine programs so you can quicker decide who will help you reclaim some pride.

3- "No-Nonsense Muscle Building" - Vince DelMonte Vince DelMonte is a personal trainer who lives in Ontario, Canada. His best selling electronic book, "No-Nonsense Muscle Building", won the "best new muscle program and meal plan" award from 2006 until 2008. He has helped over 20,000 men in 200 countries release the body of their dreams and shaped it to reality. What makes Vince DelMonte stand out from the rest of the trainers is his down-to-earth attitude. He really does feel like the friendly guy from next door who is happy to help their neighbor gain some self-confidence, as many have noted from his videos.

2- "Muscle Gaining Secrets" - Jason Ferruggia If you are a fan of "Mens Fitness" magazine, then you would be aware of the influence and credibility that Jason Ferruggia holds in the muscle industry. Jason Ferruggia has been a natural lifter (no steroids) for over 20 years and has been personally helping regular men and women gain lean muscle with a custom-made muscle routine for them for 15. "Muscle Gaining Secrets" is a collection of all of his experience over the years, and is another popular muscle routine program choice for those seek a sensible approach to gaining lean muscle.

3- "The Truth About Building Muscle" - Sean Nalewanyj Sean Nalewanyj suffered tumultuous teenage years and turned himself into an expert on muscle gain by actively practicing what he teaches. He by no means is as credible as Jason Ferruggia or Vince DelMonte, but he is also a popular choice because of the many people who find that they can emphasize with his story. Defeating his Asian genetics, he transformed his 132 lb frame by stacking on block after block of solid muscle to become a 200+ lb gentle giant.

Muscular density is a physical thing that is able to drastically improve the emotional perspective that someone has of themselves. Someone who wants to protect their friends and family has to be strong in the mind first and that can't occur until they SEE themselves as someone strong. What better way than to improve physical health at the same time with a proven muscle routine?



How To Get Lean Muscle Fast


How to get lean muscle fast is about effectively reducing body fat when gaining weight. It's known that a calorie surplus results in weight gain which will primarily be body fat. But when you are on a resistance training program, you will build some muscle from the excess calories.

If you want to build muscle you have to gain as much muscle as possible from your calorie surplus (needed to gain muscle) with very little or no fat. Accomplishing this can be a little tricky, but it can be done by anyone if you use the right methods and strategies.

How To Get Lean Muscle Fast

Here Are The Main Areas That Needs To Be Focused On To Get lean Muscle.

Each factor will be influenced by everyone's specific circumstances, but they are the factors that have to be addressed to get lean muscle for men and women.

Your Calorie Intake 

This is one of the most important factors that have to be addressed to get lean muscle. Remember weight gain is largely determined by calories. If you can eat the right amount of calories that you need to build muscle without gaining large amounts of fat you'll get a good start to gain lean muscle fast.

Cardio Training 

Using the right cardio workout in your program will help burn body fat. HIIT is very effective for burning body fat and it's also the best cardio exercise to preserve muscle mass.

Effective Weight Training 

The more effective your weight training sessions are at making you gain muscle mass, the more muscle you'll build from your calorie surplus and the less fat that'll be stored from excess calories.

These are the main factors that have to be addressed for building lean muscle. So always keep these elements in mind because using a program that adresses them proper is really how to gain lean muscle fast.

Speaking of good muscle building or bodybuilding programs that'll teach you how to get lean muscle fast, I must mentioned a great program that really helped me with my quest to gain lean muscle mass.