Derrick Twum

How can I develop my Traps?

Hi Derrick,

I have been training for almost 5 years now and no matter how hard I try I can’t seem to get my traps to develop. 

I have a good sized back and having no traps makes it look really funny…I use allot of heavy weight to really try and place some stress on them but I just get stronger rather than developing them.

please help.

Leroy Phillips

Hi Leroy,

Traps can be a difficult muscle for some to develop and for other it doesn’t seem to be a problem.  Try the following routine but I want you to drop the weight that you are using and start concentrating on contracting the traps on EVERY rep apposed to jerking heavy weights around.

The following table will show you the exercises to use and what areas of the traps they will target:

Section:
Upper Traps:

Exercise:
Shrugs, barbell, cable, machine behind the back

Section:
Middle and Lower

Exercise:
Behind the the neck press, Raises; front, lateral, rear, upright rows, rear delt rows, rows; lying, seated, bent over, pull-downs; to the front and back.

Section:
Lower

Exercise:
Cleans

Start focusing on the contraction of the muscle on every rep and control the movement.  It is very easy to start bouncing and jerking the weight up when training traps. 3 sets of each with high reps and moderate weight.performI would advise you to select two exercises from each section and include the the cleans in every traps session and

Hope this helpsTwumDerrick

Protein Foods That Will Top Any List

Musclemadness’s Top 15 Protein Foods…

Protein Protein Protein…it’s all we hear about in the gym, but what protein source is the best?…We have taken time out and carried out some research to bring you our compiled list of the top protein foods around…be warned this list will have your muscles twitching for more…

Sea Foods

1 – COD – 63g of Protein.  Whilst it has the best levels of protein it also has the lowest sat fat content!

2 – Clams – 48g of Protein.  A serving will provide you will 302% of your RDA of vitamin B12, this will keep your nervous system in check!

3 – Tuna – 30g of Protein.  This lean source of protein has only 1g of fat per 100g serving and a hefty 311mg dose of omega- 3 which will aid in Weight Loss!

4 – Octopus – 30g of Protein.  If you lack the oomph to train then try snacking on this.  Just 100g gives you 6 times your RDA of the energy-releasing vitamin B12.

5 – Prawns and Shrimps – 21g of Protein.  Small in size but large in nutrition.  Provide essential antioxidant selenium which aids in recovery.

Meat & Poultry 

1 – Beef – 36g of Protein.  A 300 steak will provide you with your RDA of zinc, which aids in post-exercise tissue repair.

2 – Lamb – 35g of Protein.  Two chops will give you your RDA of niacin and vitamin B12 which help you train longer.

3 – Chicken Breast – 33g of Protein.  One large breast will give you your RDA of niacin.

4 – Pork – 32g of Protein.  Two small fillets will provide your RDA of thiamine which aids post-exercise recovery.  It is also a rich of zinc.

5 – Turkey – 30g of Protein.  Turkey is rich in tryptophan which will help you enjoy a better sleep which of course is vital for any training program.

 Vegetarian

1 – Tofu – 48g of Protein.  Tofu will provide you with 184% of your RDA of manganese.  This mineral will strengthen bones and metabolise carbs, cholesterol and amino acids.

2 – Low Sodium Parmesan Cheese.  Due to its long ageing, the protein in parmesan takes just 45 minutes to digest!

3 – Pink Lentils – 25 of Protein.  This variety is the highest in protein.  They are rich in fibre and 120g will provide the RDA of manganese which keeps your Metabolism high.

4 – Walnuts – 24g of Protein. Just 50g (a handful) of walnuts will provide your RDA of the antioxidant manganese, which will help you recover faster from exercise.

5 – Almonds – 22g of Protein. They are high in fibre, omega 3 and magnesium, making them a perfect snack for losing fat.