How often should I pump the trapeze?
The trapeze is well tolerated and recovers quickly due to the endurance muscle fibers. It is important to remember that these muscles also work in many other exercises, such as deadlifts, pull-ups, etc. It is not necessary to build a whole workout for pumping the trapezius.
For stimulation of this muscle group it is enough to do 1 or 2 exercises. You must select work weight in such a way that you must perform reps with good technique but still feel tiredness and burning of muscles in the last reps.
For all the benefits of these exercises, there are still some contraindications. For example, it is necessary to increase the weight slowly and gradually, but it can be harmful to the spine if you have any chronic diseases. People who do not have a strong muscular corset of the back or have herniated spine should perform these exercises lying on a bench. This way you will reduce the load on your back, but your trapezius muscles will engage well.
It is important that the trapezius can only grow well from indirect loading, so for the first six months of training, pump your back and strengthen your torso. Only after that move on to exercises focused on the trapezius muscles.
Why shouldn’t beginners train the trapezius muscles?
The trapezius muscles really start to develop and grow only after the shoulders and back delts have grown and strengthened. If you start to train only trapeze muscles intensively, your shoulders will visually seem narrow, disturbing the natural proportions of your body.
Tips for Trapezius Training
Do not use too much working weight. When pumping the trapezius, you should watch the amplitude and feel the maximum contraction of the muscles in the upper point, not chase too much weight.
Do not press your chin to your chest. This increases strain on the cervical spine and can lead to injury and pain after the workout.
