If you ask me, the days of showing off huge biceps and chests are slowly fading away. Anyone can do that, but if you truly want to see a person who has real strength and power, look for someone with huge traps. Big traps are the sign of a person who can lift heavy weights. These muscles don’t just come from doing light reps. To build monstrous traps, you need to move around some big weight.
Do these exercises on a regular basis and pretty soon, you’ll have that cobra neck!
There is no exercise that compares to the deadlift. The deadlift is the true test of strength. Regardless of how much you bench, there’s nothing more raw and primal than lifting some seriously heavy weights. The deadlift works out your entire body and is the best exercise you can ever do overall. Deadlifts are incredible trap builders because they put a lot of focus on your shoulders and traps area. Perform 4-6 sets of heavy deadlifts for 6-8 reps.
One of my all-time favorite exercises is farmer walks. Farmer walks can be added at the end of just about any workout and can add serious fun to your routine. Pick up the heaviest dumbbells you can find (or lift) and walk from one end of the room to the other and back. That’s it. Perform 5-10 minutes of these (rest for 30-60 seconds whenever you need to) and you will see a huge improvement not only in your traps but your forearms and grip strength as well.
Power cleans are another exercise that works your full body, however, do a couple sets of these and you will feel the burn in your shoulders and traps for days! They are a very simple Olympic lift but can be hard to do if you’re just starting out. Start with a low weight until you get the technique and form down and then move on to heavier weights. Perform 4-6 sets of 6-8 reps.
It’s impossible to write down instructions for a power clean so I will leave you with a very informative video link on how to perform one.
Remember, building traps isn’t difficult but it does take a long time. Don’t expect quick results, give it at least 2-3 months to notice any big difference. Trust me, if you keep at your training, you will not be disappointed.