Get Started

Free Utilities

๐Ÿ”ข ๐Œ๐š๐ข๐ง๐ญ๐ž๐ง๐š๐ง๐œ๐ž ๐ฏ๐จ๐ฅ๐ฎ๐ฆ๐ž ๐Ÿ๐จ๐ซ ๐๐ข๐ซ๐ž๐œ๐ญ ๐ญ๐ซ๐š๐ฉ๐ฌ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  for most trainees is about 0 sets per week. This is because ๐ญ๐ก๐ž๐ฒ ๐ซ๐ž๐œ๐ž๐ข๐ฏ๐ž ๐š ๐ฅ๐จ๐ญ ๐จ๐Ÿ ๐ฐ๐จ๐ซ๐ค ๐ฏ๐ข๐š ๐จ๐ญ๐ก๐ž๐ซ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐ , squats, deadlifts, lateral raises, squats, upright rows and good mornings etc..โ €
โ €
๐Ÿ’ฅ Think of powerlifters… itโ€™s not often you see a power lifter training traps directly, but they have have huge trapsโ €
โ €
โ €
๐Ÿงฌ If you want to ๐›๐ฎ๐ข๐ฅ๐ ๐ž๐ฏ๐ž๐ง ๐›๐ข๐ ๐ ๐ž๐ซ ๐ญ๐ซ๐š๐ฉ๐ฌ ๐š๐ซ๐จ๐ฎ๐ง๐ ๐Ÿ๐Ÿ-๐Ÿ๐ŸŽ ๐ฌ๐ž๐ญ๐ฌ ๐ฉ๐ž๐ซ ๐ฐ๐ž๐ž๐ค ๐จ๐Ÿ ๐๐ข๐ซ๐ž๐œ๐ญ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  seems to work for most individuals. Traps also tend to be able to take a lot of damage on and still be capable of recoveryโ €
โ €
โ €
๐Ÿง  When training the Traps we want to make ๐๐ข๐ซ๐ž๐œ๐ญ ๐ฐ๐จ๐ซ๐ค ๐ฆ๐จ๐ซ๐ž ๐Ÿ๐จ๐œ๐ฎ๐ฌ๐ฌ๐ž๐ ๐จ๐ง ๐ฆ๐ข๐ง๐ ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐œ๐จ๐ง๐ง๐ž๐œ๐ญ๐ข๐จ๐ง do weights tend to be slightly lower with rep ranges between 10-20 reps, focus on a full contraction and BIG stretch.โ €
โ €
โš–๏ธ ๐‡๐ž๐š๐ฏ๐ข๐ž๐ซ ๐ฅ๐จ๐š๐๐ฌ ๐Ÿ๐จ๐ซ ๐ญ๐ซ๐š๐ฉ๐ฌ ๐ฐ๐ข๐ฅ๐ฅ ๐ ๐ž๐ง๐ž๐ซ๐š๐ฅ๐ฅ๐ฒ ๐›๐ž ๐ฎ๐ฌ๐ž๐ ๐๐ฎ๐ซ๐ข๐ง๐  ๐จ๐ญ๐ก๐ž๐ซ ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž๐ฌ e.g. deadliftsโ €
โ €
๐Ÿ”ฌ Due to the function of the traps being limited, DIRECT training is essentially Shrugs. So to add variety to this movement you can change up the angle and range of motion. For example by performing shrugs slightly lent over, you change both these factors.

RIVAL Fitness Academy & Members Area coming soon…

Members Area

  • Rival Handbook
  • Kickstart Guide
  • Webinars
  • Exercise Tutorials
  • Resources
  • Nutrition
  • Mindset
  • Training

Free Tools