Let me ask you a question. Have you been busting your ass in the gym for a set of monster traps only to leave in frustration after seeing no progress? Maybe you’re determined and did your research. Maybe you went the “extra mile” and read up on all that “bodybuilding.com” has to offer.
Well if you have and yet still find yourself leaving the gym in frustration, you’re in luck. Because building traps is easy…
In fact its DAMN easy. (You’ll be surprised just how easy it is)
Have you ever seen the movie Warrior with Tom Hardy? One word. TRAPS. Dude is yoked to kingdom come. I mean it looks like hes got a pair of King Cobras gently resting on his neck.
Now I am about to blow one myth that everybody keeps yapping about completely out of the water.
Genetics have nothing to do with your ability to get bigger traps. They only dictate the shape of them.
You may have heard others say, or maybe you’ve even thought to yourself “Damn, if only I had killer genetics I could bust out a set of lethal traps! Shucks… I guess I’ll go back to watching Pumping Iron and dream.” If that sounds like you, you have another thing coming…
Do you learn best by examples? Okay, I’ll give you one.
Bodybuilding’s golden boy. The Austrian Oak. One of the most legendary figures to grace the sport. Experts say he might have had the perfect body. Maybe he did.
But guess what he didn’t have…
Take a look at his parents. Hardly the picture of genetic perfection. In fact, they look like the typical average couple.
So how did he get to where he did without genetics?
Well, a lot of reasons. He had a relentless work ethic, world class trainers, devoted every second to getting huge and yes.. steroids.
But don’t think that just because Arnold took steroids means you have to too. There are much easier and far SAFER ways to gain tons of muscle than steroids. (I gave you one, by increasing your testosterone naturally here.)
So if you started out on the long winding road to trap heaven only to give up after saying “well, i guess wasn’t born to have big traps”, please slap yourself 3 times for me. Because what I’m about to show you next will shock you.
Remember Tom Hardy? You know, the one dude with traps that could catch a damn bear? Behold what he used to look like.
They were calling my man linguini with those spaghetti arms.
Anyway, the point is if he can do it, you can too.
How to Get Monster Traps
On to the good stuff. Getting huge traps is easy if you 1.) Do the right workouts and 2.) Eat enough to gain muscle.
In fact, eating enough protein is the most important part to getting you the traps you’ve been dreaming about. This is where a lot of people mess up. They haul in the gym day in and day out yet don’t focus in their nutrition. Don’t be like those clowns and get your meal game right.
We’ll get to how to eat and what to eat at a different time. For now, we’ll give you the essential workouts you must do if you ever want to get the girlies hot and bothered.
This will be the holy grail of your trap regimen. What makes it so effective is that you can do this exercise at the end of every workout you do. For super fast results, shoot for doing this at least 4 times a week and for sets of 5 with 15-20 reps.
3-Point Dumbbell Row
I’m sure a lot of you folks have heard about the dumbbell row. In fact we see people do this exercise all the time in the gym. But there’s just one problem. Everybody does it the “conventional” way. What this means is that they rest their knee on the bench and proceed to row.
This is bad for one major reason. You really don’t target your upper traps this way. Resting your knee on the bench raises up your back so you actually workout more of your mid to lower back than your traps.
By getting into the 3-point stance you lower your center of gravity. This allows you to pull “higher” to blast your traps.
You can see exactly how to do this exercise properly to max out your traps below.
All you athletes are nodding in agreement. This is the centerpiece of any football or power sport workout routine. What makes this exercise so effective is that it targets your main muscle groups. Any workout that does this gets your hormones going which makes it even easier to gain muscle. Talk about positive feedback loops.
Very similar with the power clean. You can even do these right after for maximum effect. These target your traps more so than the power cleans because you start from a “higher” position.