DEMONnBACK

DEMONnBACKnIF THERE'S ONEnMUSCLE THAT INSTANTLYnMAKES YOU LOOKnMORE POWERFUL,nIT'S YOUR TRAPS.nENTIRE TRAP WORKOUTnIS LOADING 200nPOUNDS ONTO AnSHRUGGING IT TWOnINCHES, YOU'RE TRAININGnYOUR EGO HARDERnTHAN YOUR TRAPS.nLET ME FIX THAT.nTHAT. YOUR TRAPSnDON'T JUST SHRUGnTHEY'RE A MASSIVEnTHREE PART MUSCLEnRESPONSIBLE FOR ELEVATING,nRETRACTING,nDEPRESSING AND ROTATINGnYOUR SHOULDER BLADES.nUNDERSTAND THAT, ANDnYOU ALREADY KNOWnMORE THAN 99%nOF LIFTERS.nBUT THAT'S ONLYnONE REASON YOURnTRAPS AREN'T GROWING.nSO LET MEnSHOW YOU WHAT'SnREALLY HOLDING THEMnBACK AND GIVE YOUnTHE COMPLETE WORKOUTnTO BUILD THEMnPROPERLY.nDIVE INTO THEnDETAILS,nUNDERSTAND HOW YOURnTRAPS WORK.nAND MOST PEOPLEnHAVE NO IDEAnHOW BIG THISnMUSCLE ACTUALLY IS.nYOUR TRAPS AREnSPLIT INTO THREEnDISTINCT SECTIONS, UPPER,nMIDDLE AND LOWER.nTHE UPPER TRAPSnRUN DOWN ANDnOUTWARD TOWARD YOURnCOLLARBONES.nTHEY ELEVATE YOURnSHOULDER BLADES ANDnHELP ROTATE THEMnUPWARD,nWHICH IS WHYnSHRUGS MOSTLY TARGETnTHIS SECTION.nTHEY'RE ALSO THEnONLY PART CLEARLYnVISIBLE FROM THEnFRONT.nTHE MIDDLE TRAPSnRUN ALMOST HORIZONTALLYnACROSS YOUR UPPERnBACK.nTHEIR MAIN JOBnIS SCAPULAR RETRACTION,nPULLING YOUR SHOULDERnBLADES TOGETHER.nTHE LOWER TRAPSnRUN UP AND OUTWARDnTOWARD YOURnSHOULDER BLADES.nTHEY HELP PULLnYOUR SHOULDER BLADESnDOWNnTO ROTATE THEM,nUPWARD.nTHREE SECTIONS, THREEnDIFFERENT FIBRE DIRECTIONS,nTHREE DIFFERENT JOBS.nSO TO BUILDnTHE COMPLETE MUSCLE,nYOU NEED MOREnTHAN ONE MOVEMENT.nSHRUGS FOR ELEVATION,nROSE FOR RETRACTION,nAND MOVEMENTS THATnTRAIN DEPRESSION ANDnUPWARD ROTATION FORnTHE LOWER TRAPS.nSO IF 100%nOF YOUR TRAPnVERTICAL SHRUG,nA SMALL SLICEnMUSCLE IS ACTUALLYnBUILT TO DO.nYOU CAN KEEPnTHE SHRUGS, BUTnBE THE ENTIREnMEAL.nALRIGHT, ENOUGH THEORY.nALL THAT MEANS NOTHING IFnYOU DON'T PUTnIT TO WORK.nSO LET'S BUILDnTHE ACTUAL SESSION,nSTARTING WITH BENTnOVER ROWS.nAND HERE'S THEnCATCH THOUGH.nBENT OVER ROWSnARE A GREATnEXERCISE,nBUT YOUR LOWERnBACK HAS TO WORK OVERTIME JUSTnTORSO IN POSITION.nAND ONCE STABILITYnBECOMES THE LIMITINGnFACTOR,nIT GETS MUCHnHARDER TO FOCUSnON YOUR TRAPS.nSO LET'S FIXnTHAT WITH TWOnBETTER VARIATIONS.nVARIATION #1nINCLINE BENCH ROWnTHIS IS WHEREnTHINGS GET PRECISE.nTHE BENCH GIVESnYOU INSTANT STABILITY,nALLOWING YOU TOnFOCUS ON CONTROLLINGnYOUR SHOULDER BLADESnAND ACTUALLY TRAININGnTHE TARGET MUSCLE.nAND HERE'S THEnREAL ADVANTAGE.nYOU CAN CONTROLnTHE ANGLE.nSET THE BENCHnCLOSER TO FLATnAND YOU SHIFTnTHE EMPHASIS TOWARDnYOUR MIDDLE TRAPS.nSET IT MOREnUPRIGHT, CLOSER TOnVERTICAL, AND YOU STARTnHAMMERING YOUR UPPERnTRAPS INSTEAD.nA BARBELL ORnDUMBBELLS,nBUT I PERSONALLYnPREFER DUMBBELLS HEREnBECAUSE EACH ARMnCAN MOVE FREELY,nLARGER RANGE OF MOTIONnADJUSTABLE ELBOW PATHnEASY PROGRESSIVE OVERLOADnAND PROGRESSIVELY ADDINGnWEIGHT IS SIMPLE.nTHE SECOND VARIATIONnIS THE BARBELLnSEAL ROWS.nAND THIS BENCHnIS HARD TO FIND,nBUT IF YOURnGYM HAS ONE,nYOU'VE HIT THEnJACKPOT.nGO TO YOURnTORSO STAYS COMPLETELYnSUPPORTEDnPULL HARD WITHOUTnYOUR LOWER BACKnBECOMING THE WEAKnLINK.nTHE KEY ISN'TnWEIGHT.nLET YOUR SHOULDERnBLADES SPREAD ATnTHE BOTTOM,nTHEN DRIVE THEMnTOGETHER AS YOUnROW.nTHAT'S HOW YOUnTURN A REGULARnBACK EXERCISE INTOnA SERIOUS MIDDLEnTRAP BUILDER.nSO WHICHEVER VERSIONnYOU RUN,nTHIS IS YOURnMAIN TRAP EXERCISE.nIT LEANS HARDESTnINTO THE MIDDLEnSECTION,nBUT SINCE YOURnSHOULDER BLADES AREnMOVING THROUGH THEIRnFULL NATURAL PATH,nYOU'RE LIGHTING UPnTHE UPPER ANDnLOWER FIBERS ATnTHE SAME TIME TOO.nNOW LET'S GIVEnTHE UPPER TRAPnSOME ATTENTION.nA REGULAR BARBELLnSHRUG HERE,nMUCH BETTER OPTION,nTHE UNILATERAL CABLEnTRAINING ONE SIDEnAT A TIME LETS YOU FOCUSnCOMPLETELY ON THEnWORKING TRAP,nWHILE THE CABLEnA BARBELL CAN'TnAN ADJUSTABLE LINEnOF RESISTANCE.nSET THE PULLEYnLOW.nGRAB THE HANDLEnWITH ONE HANDnFREE HAND FORnSUPPORT.nTHEN POSITION YOURSELFnSLIGHTLY AWAY FROMnTHE MACHINEnSO THE CABLEnDOWN AND OUTWARD.nFROM THERE, LETnYOUR SHOULDER BLADESnCONTROLLED STRETCH,nTHEN DRIVE YOURnSHOULDER UP TOWARDnYOUR EAR.nDON'T ROLL ITnFORWARD, DON'T CIRCLEnIT BACKWARD.nJUST ELEVATE THEnSHOULDER BLADE AGAINSTnTHE DIRECTION OFnTHE CABLE.nYOU CAN ALSOnTURN YOUR TORSOnSLIGHTLY TOWARD THEnMACHINEnTO FIND THEnPULLING ANGLE THATnFEELS MOST NATURALnFOR YOUR SHOULDER.nDON'T HAVE AnCABLE MACHINE,nDON'T WORRY. INSTEAD,nGRAB ONE DUMBBELLnTO SOMETHING STABLEnWITH YOUR FREEnHAND.nTHEN LEAN SLIGHTLYnWORKING SIDE.nNO EGO LIFTINGnHERE. USE AnLIGHT TO MODERATEnWEIGHT,nCONTROL THE STRETCHnAT THE BOTTOM,nPAUSE AT THE TOP, AND MAKEnEVERY REP COUNT.nBECAUSE IF YOURnENTIRE BODY ISnBOUNCING JUST TOnMOVE THE WEIGHT,nYOUR TRAPS AREN'TnDOING THE WORK.nIF YOU WANT A SUPERHEROnPHYSIQUE,nNOT JUST BIGGERnTRAPS, JOIN HEROnPROJECT.nTHIS IS THEnEXACT SYSTEM InPERSONALLY USE.nI'LL PUT THEnLINK IN THEnDESCRIPTION.nTHIRD TARGET THEnLOWER TRAPS.nSECTION ALMOST NOBODYnWHICH IS EXACTLYnWHY ALMOST NOBODYnHAS DEVELOPED LOWERnTRAPS,nTHE BEST WAY TO FIXnTHAT. WHY? RAISES.nGRAB A PAIRnOF VERY LIGHTnDUMBBELLS,nAND WHEN InMEAN LIGHT,nFIVE TO 10nPOUNDS IS MOREnTHAN ENOUGH WHENnTHIS EXERCISE ISnDONE PROPERLY.nTHEN LEAN FORWARDnSLIGHTLY AND RAISEnYOUR ARMS UPnFORM A YnSHAPE.nTHUMBS POINTING TOWARDnTHE CEILING.nIT'LL FEEL AWKWARDnYOU'LL PROBABLY FEELnYOUR SHOULDERS WORKINGnTRAPSnFOR THE FIRSTnFEW SESSIONS.nTHAT'S COMPLETELY NORMAL.nTHE TRICK ISnFOCUSING ON PULLINGnYOUR SHOULDER BLADESnDOWN AND INnAT THE TOPnOF THE MOVEMENT,nNOT JUST LIFTINGnYOUR ARMS.nONCE THAT CLICKS,nTHIS BECOMES ONEnOF THE BESTnLOWER TRAP BUILDERSnTHAT EXIST.nAND YOUR LOWERnTRAPS WILL BE ON FIREnBEFORE YOUR EGOnEVEN REALIZES THEnSET HAS STARTED.nNOW LET'S PUTnEVERYTHING TOGETHER.nTHIS WORKOUT TOnYOUR BACK DAY.nATTACH IT TOnYOUR SHOULDER SESSIONnOR RUN ITnON ITS OWN.nJUST REMEMBER, IFnYOUR WORKOUT ALREADYnINCLUDES HEAVY ROWSnOR DEADLIFTS,nTHOSE SETS STILLnCOUNT TOWARD YOURnTOTAL TRAP VOLUME.nHERE'S THE COMPLETEnPLAN EXERCISE NO.n1 ROWSn3-4 X 8-12 REPSnEXERCISE #2nUnilateral Cable Shrugn3 X 12-15 REPS (each side)nEXERCISE #3nY-Raisesn3 X 12-15 REPS (controlled)nEXERCISE #4nFarmer's Carries / Rack Pulln3 ROUNDS OF 30-40 SECONDSnREST FOR 60nTO 90 SECONDSnAFTER THE ISOLATIONnEXERCISES, AND UP TOnTWO MINUTES AFTERnCARRIES, OR HEAVYnHOLDS WHEN NEEDED.nTHE ENTIRE SESSIONnSHOULD TAKE AROUNDn25 TO 30nMINUTES.nAND YOUR TRAPSnARE LIKE YOURnSHOULDERS IN TERMSnOF RECOVERY.nTHEY BOUNCE BACKnFAST.nYOU CAN ABSOLUTELY HIT THEMnTWO TIMES AnWEEK WITH NOnRECOVERY ISSUES.nAND DOING SOnWILL SPEED UPnYOUR PROGRESS SIGNIFICANTLYnCOMPARED TO ONEnLAZY SET ATnTHE END OF BACK DAY THATnMOST GUYS DO.nTIP THICK TRAPSnPAIRED WITH AnWELL DEVELOPED NECKnIS WHAT ACTUALLYnCREATES THAT POWERFULnLOOK.nTHE FULL WORKOUTnIS AVAILABLE INnTHIS VIDEO.