文章基本信息

标题：Trap time: turn your skinny neck into a tree trunk with this heavy-duty routine
作者：Michael Berg
期刊名称：Muscle & Fitness
印刷版ISSN：0744-5105
出版年度：2005
卷号：June 2005
出版社：A M I - Weider Publications

Trap time: turn your skinny neck into a tree trunk with this heavy-duty routine

Michael Berg

FOOTBALL PLAYERS. Wrestlers. Bouncers. When's the last time you saw a huge, imposing dude with a chicken neck? Answer: Never. Because no matter how big the rest of you gets, a lacking traps and neck area will make you appear smaller and weaker. This specialized routine works the powerful trapezius muscle from top to bottom. For the first exercise, set the pins in a power rack just low enough so they don't interfere with your shrug's range of motion. Start with a warm-up weight, then do your second set a bit heavier before loading up with your 3-5-rep max for sets three and four. Your goal is to reach positive failure at about five reps but still do eight reps using the rest/pause technique--set the barbell on the rack for a few seconds of rest between reps--to reach the finish. Next, for the seated dumbbell shrug, start with your heaviest weight and pyramid down each set. Finally, incline barbell front raises hit your lower and mid-trap area. Two sets of 12 and you're done.

1 POWER-RACK SHRUG

HOW MANY? 4 sets; 15, 12, 8, 8 reps

1) START: Set the supports just below your range of motion, then set up a barbell and load it. Grasp the bar with an overhand grip and rest it across your mid-thighs, arms extended.

2) MOVE: Keeping your arms extended throughout, shrug your delt caps up as high as you can. Keep the motion straight up and down, no rolling.

2 SEATED DUMBBELL SHRUG

HOW MANY? 3 sets; 8, 10, 12 reps

1) START: Sit on a low-back bench, holding a dumbbell in each hand with arms extended, palms facing you.

2) MOVE: Shrug your shoulders as high as you can, making sure not to bend your elbows to help in the lift--the movement should occur only at your traps. Lower the weights to a full stretch and repeat for reps.

3 INCLINE BARBELL FRONT RAISE

HOW MANY? 2 sets; 12 reps each

1) START: Lie on a T-bar row apparatus with a chest pad (some incline benches may also work) and have a partner hand you a barbell. Using an overhand grip, let your arms hang straight toward the floor to begin.

2) MOVE: Raise the barbell in front of you until your arms are parallel to the floor, then return to the start.

BY MICHAEL BERG, NSCA-CPT