Perform more reps. Typically, the standard 8-12 pattern does not give your trapezius muscles enough time under load. Start with 12-15 reps and then go to 15-20. When you increase the number of reps, you will immediately feel pain in the trapezius, which signals muscle growth. The main thing is not to strain your neck during the exercise.
Use supersets. You can combine the barre with pulling movements – this way you will “score the muscles” properly. Another technique that works is to do dropsets at the end. Decrease the working weight and do a few more sets with a light weight.
Watch your posture. Slouching does not allow you to train your trapezius, because the range of motion is reduced.
Train your trapezius at the beginning of your workout. Start with a few trapezius-focused exercises, and then move on to working out the back. You’ll feel the workout become more effective.
Do stretching. For a good stretch of the fascia at the end of your workout, try wrapping your wrist straps around a heavy barbell and let your arms just hang in a stretched position. This will relax the muscles and they will recover much more quickly after an intense workout.
Why should you pay attention to nutrition?
It plays a huge role in the training process, 60{f918c8c230b22f000277847ce26df3ea9ac4bbcabd1c40ab7d79f6a33bb50390} of success depends on it. The caloric content should be adjusted to the chosen exercise regime.
To pump up the trapezius, you will have to increase the total weight. Increase the total caloric content of your diet and pay attention to protein mass. But don’t overeat! After all, when the stomach is full, energy is spent on digestion, and the muscles are working hard at this time.
