A couple times, now, an article from T-Nation1 by Chris Colucci, “The Case Against Trap Training” caught my attention. Fortunately, we live in an age where we read beyond the headlines (note the sarcasm), because the article makes a good point—for the population to which it is intended, that is, bodybuilders. By no means, is Mr. Colucci suggesting that the traps (i.e., the trapezius muscle) be ignored. He is merely suggesting the for a balanced physique, lifters—i.e., bodybuilders—need not spend an exorbitant amount of time training the traps. After all, a balanced lifter performing high-volume training will likely be hitting the traps with a range of exercises. This is for bodybuilders, but what about the rest of us—specifically, those who want a more athletic build or are lifting more for “quality of life”? Should we train our traps? I would argue, yes.
One of the most distinguishing features in an athletic build is a strong neck and traps. I have jokingly remarked before that if I ever needed anyone to have my back, I was looking for the guy with a thick neck and cauliflower ears—not the guy with an Instagram six-pack. Years ago, when my friend Larry and I came up with our “rules” we included the neck as the most important muscle to train—followed by the forearms and calves—because they are the muscles that are always most visible. Clothing, after all, can mask a good physique, as well as a bad. Of course, this is meant humorously, as training should be founded on the “basic five” (squat, deadlift, bench, row, and overhead press), but I am of the mindset that a weak neck is indicative of a weak body. If one wants to look like they lift weights, they should consider training the traps and neck.
Beyond aesthetics, trap training is important in the digital age. Our over-dependence on electronics is giving is a forward-head posture that is as unhealthy as it is unattractive. Proper trap work can help counter this.
Strength training should be purposeful. As such, we want the most bang-for-the-buck in exercise selection. I used to be a shrugger. I am reformed. The shrug has benefits for the upper traps, but do little for the middle and lower traps. (We tend to think “Hulk” when we think traps, but the trapezius is actually a three-part muscle.) Now, certainly, these sections of the traps are hit during most back work (e.g., rows, pullups, chin-ups, etc. for middle and lower) and shoulder work (upper traps). For the beginner/intermediate lifter, however, this may be the weakest link in performing bigger lifts. Bringing them up early in the lifting career can thus prevent injury and allow one to lift more weight in the “basic five”.
Preferable to excessive shrugging are lifts that better emphasis the functions of the trapezius (and rhomboid) muscles. The traps act on the scapula in elevation (i.e., shrugging), of course, and in retraction (squeezing the shoulder blades together), depression, and rotation. As such, as I like to extend the “core” to include the spiral line (the double helix of muscle and fascia that loops from the skull to the feet and back), the trapezius are an extension to this stability. Several “better” exercises for the traps are included in the aforementioned article (e.g., face pulls with a pause, hang cleans, snatch-grip high pulls, wide-grip deadlifts, Kroc rows, and neutral-grip shrugs with dumbbells or a trap bar). Some of this might not be quite “beginner” lifts or included in the average recreational lifter’s program. Face pulls2, however, are an excellent choice. Focus on technique and controlled movement and emphasis the pause at the peak of contraction. Focus on higher repetitions rather than excessive weight. Of late, I have preferred a 40-30-20-10 scheme, which has worked for growth as well as muscle endurance. The key is to properly activate the muscles and provide an adequate fatigue stimulus. Another new favorite is the overhead front raise (gripping a plate with the hands parallel and slowly raising the plate overhead). The weight need not be great. I was first introduced to these with the suggestion of doing a set up to 100 repetitions. I have preferred the 40-30-20-10 approach with a weight progression with each set.
In addition to the “finisher” exercises, focus on engaging the traps in all your strong lifts and pulls. This of the traps as part of the core. Give the upper extremity a strong brace on which to move. Do these things and the traps will grow.
Be your best today; be better tomorrow.
Carpe momento!
1https://www.t-nation.com/training/case-against-trap-training?utm_source=facebook&utm_medium=social&utm_campaign=article3413&fbclid=IwAR3NhhVD_nwLUZltn0INY6e0NfZWOsTJyFhH2sxcO5D1AxhrExCGCEzZ7gs
2https://www.youtube.com/watch?v=eIq5CB9JfKE