To pump up the trapezoid, you need to understand the anatomical features of this muscle.

She has a small range of motion and is able to hold huge weights. That is, the trapezius muscle is very well loaded in static.

And in this case, how to pump up a trapezoid? Work with large weights, straining the muscle statically. Read on to learn more about trapezius muscle training.

The growth and development of muscles is a rather complex physiological process. In order to qualitatively develop a particular muscle group, it is necessary to take into account many nuances, for example: the training methodology, the necessary exercises and their high-quality performance, the diet and its quality, sleep, work, rest, and also how to further maintain and maintain the acquired form and muscle tone.

In this article, I want to describe how to properly pump up the trapezius muscle, analyzing in detail each of the above nuances. Since the wrong approach to training this particular muscle can lead to quite a lot of negative consequences (from the lack of its development to clavicle injuries and sprain or rupture of the articular bag of the shoulder). But if you do everything right and follow certain requirements, then well-developed trapezius muscles will protect the cervical vertebrae and collarbone from injury and damage, and also maintain the normal functioning of all the muscles of the shoulder girdle.

So let's start with the main thing, how to pump up a trapezoid.

Method of training the trapezius muscle

The main thing in the selection of training methods is: taking into account the physiological capabilities of your body and the structural features of the body. There are a huge number of methods for training this muscle, but I would like to highlight four main ones:

1. Active voltage method. It provides for the development of this muscle to a state of absolute fatigue, that is, the exercise must be performed until you can not use this muscle in the work at all. In this case, you must perform 2 exercises per muscle.

1. interval method. Provides active recovery of the muscle itself. That is, during the exercise, you should take as long breaks as possible between sets. Giving the trapezius muscle a normal rest and calmly continue pumping. In this case, you need to perform two or three exercises, and in each of them do four or five approaches.
2. Also quite effective in terms of building strength and endurance is the method of increasing weight. That is, each next approach you take more weight than the previous one. And so on to the maximum. Thus, you need to perform 2 exercises.
3. Another fairly effective method is the injection method. That is, performing the maximum number of repetitions is not the maximum weight. On average, this is from 12 to 18 times.

I want to emphasize that the weight, number of repetitions, and the method of training the trapezius muscle must be selected individually for each. Experts recommend for people who want to increase strength and endurance to use the first and third method, and for the relief, shape and aesthetics of the form - the second and fourth.

You need to pay attention to the fact that regardless of your choice, you need to strictly adhere to several requirements. This is the execution of at least two and no more than three exercises per trapezoid during training and the use of such a weight at which the muscle works as hard as possible. Otherwise, the muscle simply will not develop normally due to an incorrect load.

Trapeze Exercises

The next important aspect is the actual exercises themselves that should be performed. Everything is pretty simple here. Selection is also done individually, however, there are several basic exercises commonly recommended for training the trapezius muscle.

1. Standing dumbbell row. In this case, the dumbbells must be held parallel to each other and the shoulders should be reduced as much as possible. Keep your back arched in the lumbar region.
2. Sitting dumbbell row. Perform on an inclined bench press, which must be set at an angle of 75 degrees. Be sure to try to keep your shoulders raised for three to five seconds.
3. Shoulder circles. Dumbbells should be kept at the same level and parallel to each other. Turn back, that is, towards the back. It is recommended to carry out the exercise in a standing position with a slight tilt of the back in front, and try to bring the shoulders as close as possible.
4. Barbell pull with a classic grip in front of you. Perform in a standing position, the back is bent without tilt, holding the barbell in front of you.
5. Barbell pull behind back. Here the trapezoid is not used so actively, however, the trapezoid is worked out very well with this exercise. It is necessary to reduce the shoulders as much as possible while holding the bar with the grip of the palms to the back and hold them in this position for several seconds.
6. Barbell pull with different grip. In this exercise, with each approach, you need to change the grip of the bar, that is, for example, during the first approach, you need to fix the classic grip with your left hand and the reverse with your right, and vice versa during the second.
7. Information of the shoulders on the uneven bars. It should be noted that during the performance of this exercise, the greatest possible smoothness of movements is required, that is, first you fix your straight arms in support on the uneven bars, try to bend your back in the lumbar and thoracic region, and after that slowly raise your shoulders up (lowering the body down) , and without jerks return to the normal position (so that the shoulders are on the same level with the collarbone). Also important is the moment of connecting the shoulders, they need to be brought together behind the neck and not just raised to the neck.
8. Shoulder pull. It is performed in the same way as classic pull-ups, except that you do not need to bend your elbows and reach the bar with your chin, but simply raise your shoulders up and fix them in this position for two to five seconds.

I also want to note that exercises for the trapezius muscle should be performed towards the end of the workout, after the rest of the muscle groups have already been worked out.

Super combo exercise for training the trapezius muscles

Diet

Nutrition plays an important role in the formation of the muscular corset. It must be rational and balanced. You should eat mostly healthy foods that contain the optimal amount of proteins, fats and carbohydrates for the body. You need to eat at least as many calories per day as you burn. A protein supply is mandatory, since it is extremely necessary for muscle growth, so it must be in sufficient quantity. That is, in the daily diet you need to include at least two, and preferably three meals with a high protein content (meat, fish, dairy foods).

During the period of active training, you need to eat four to six times a day in large portions, that is, do not overeat but do not remain hungry. And a prerequisite here is nutrition after training. After all, if you don’t eat after physical exertion, then a certain nutritional imbalance will occur in the body, in which a pronounced lack of enzymes will appear, as a result of which normal growth and development of muscles will not be possible. And do not forget about vitamins, seasonal fruits, vegetables, etc. After all, they are always necessary for the body.

It is recommended for the best effect, quick recovery and muscle growth to create your own diet, which must include a protein diet. That is, eating should become a systematic process for you during the period of active training.

Training and rest

To achieve the desired result, you need to distribute your time in such a way that during the week training takes place at the same time, the body gets used to heavy physical exertion and begins to perceive them normally only if they are systematic. The most optimal for active muscle work is the period from twelve to eight in the afternoon. Moreover, the training itself should last from 30 minutes to 1 hour and minutes.

Sleep is the main type of rest. I wanted to pay attention to him. Without a normal sleep schedule, you will not be able to give the body an optimal load. Sleep should last six to eight hours. During this period, you fully recover after a working day. And here, too, it is necessary to maintain the trend of systematicity, that is, you also need to develop a sleep mode for yourself. In order not to feel a certain dissonance, you need to get used to the fact that you have to go to bed at the same time almost every day. Also, in order to avoid injuries and overwork, I advise you to start every morning with a little exercise and warm-up (5-10 minutes).

Keeping fit

Once you've achieved what you want, you need to get serious about saving it. If we talk specifically about the trapezius muscle, then to keep fit you will need to do 1-2 exercises every week. Until you feel tired.

In conclusion, I would like to say that the trapezius muscle is quite complex in its structure, and it is rather difficult to develop it, but with the right approach and desire, following the recommendations indicated in this article, you will see the result after the second week of training.

We have also prepared an article for you about abdominal muscles to get cubes.