Traps

Trapezius (TRAPS)

• stretch
• • grab towel, hold over head, shoulder apart, arms straight up, vertical to the body, over the head, hold towel tight, go down behind head then back up until full extension. 

• The upper portion of the trapezius can be developed by elevating the shoulders. Common exercises for this movement are any version of the clean, particularly the Hang clean.
• Middle fibers are developed by pulling shoulder blades together. This adduction also uses the upper/lower fibers too.
• The lower portion can be developed by drawing the shoulder blades downward while keeping the arms almost straight and stiff.

My own trap experience from applying these exercises. 

             BEFORE

                                                                                     AFTER

How to; Workout

Get Bulky? or Get Lean?; Why not have it all!

(woman will not get bulky.)

Before going to the gym, just as anything in life, HAVE A GAME PLAN. 

THE ONE IN ALL GAME PLAN

Pyramiding the broad scale of your anatomy 

In football there is a method of muscle gain which is produced by a pyramid style workout 

Pyramiding

1) proceed to do many reps of a light amount of weight. (12-20)

- why; by focusing on light weight your body will learn how to do a specific movement in of which will become comfortable while warming up the muscles as well as lubricating ligaments 

-how; perform beach individual movement as slow as possible as to learn the movement and feeling of each individual muscle; mental focus should allow for deep breathing and visualization of anatomical breakdown. 

2) intermediate weight (8-12 reps)

-why; allow your body to accustom to heavier weight as well as tense up in order to get ready for extreme excursion 

-how; proceed to perform individual movements as slow and focused as possible. mental focus should allow for deep breathing and visualization of anatomical breakdown.

3) max out (1-3 reps) 

-why; your body is focused, tense, lubed, warmed up, stretched. The issue of hurting or pulling your muscle is taken out of the equation at this point. 

-how; preferably have a spotter but not necessary for the brave and willing. Allow for yourself to test your body. Pick up weights slightly out of your comfort zone ( 5-10 pounds over your regular max) NEGATIVES are now to be practices to allow for muscle strength and size. (MEN major size gains(natural testosterone)+strength+definition #gainz. Woman; strength +definition #gainz).

Light/Intermediate/Max out

20/10/3

Every muscle in the body must be exercised according to the full anatomy workout plan. after targeting every muscle individually, apply a workout that targets an individual muscle, last but not leas apply the Pyramiding 20/10/3 routine to that muscle. 

I will be providing a workout for every muscle of the body but wanted to provide a framework that will guarantee the most amount of results in the least amount of time.