You can grow big traps without using anabolic steroids, regardless of your level of experience with weightlifting. Many people assume they will never look like that without steroids when they see photos in magazines of chemically assisted bodybuilders.
In all honesty, you probably have a point—but not necessarily. You can compete and do well, though, if you pay close attention to your diet, use supplements wisely, and approach weightlifting and cardio in a way that is supported by science.
Are Steroids Effective For Traps Building?
Steroids function by increasing muscle protein synthesis and lowering muscle breakdown. In practice, this means that a person utilizing steroids will be able to train harder, with greater volume and intensity, and more frequently than a non-assisted individual. As a result, he or she will be able to advance considerably faster and further than someone doing it naturally.
The use of steroids has several negative effects and consequences. They are unlawful, to begin with. They can also cause fluid retention, acne, gynecomastia (male breast tissue growth), liver toxicity, and blood thickening that increases your risk of having a stroke or heart attack, among other problems. In other words, stay away from them.
Can I Use Testosterone Replacement Therapy (TRT) To Build Traps?
In testosterone replacement therapy, testosterone (or testosterone-boosting drugs) is given under medical supervision to men who have low testosterone levels in their blood.
This treatment aims to prevent the negative effects of low testosterone on one’s health as well as the symptoms associated with low levels, such as weariness, reduced muscular mass, and diminished sex drive (like an increased risk of diabetes and osteoporosis).
Contrarily, steroids are performance-enhancing drugs that can be used by both sexes without causing hormonal imbalances, according to this article.
Every medicine contains hazards, which must be carefully balanced against the advantages (together with the help of a doctor who is knowledgeable in the field) before a decision is made.
Can You Get Bigger and Gain Big Traps without using steroids?
The answer is yes. The natural lifter must pay far closer attention to how they work out, what supplements to use, and when to eat, whereas a steroid user will likely develop regardless of the type of training they do.
We are aware that muscle protein synthesis reaches its maximum of 24 hours after a resistance training session and then quickly returns to its baseline. The ideal technique to acquire traps is not to train the body part once a week, as many enhanced bodybuilders do.
Additionally, a calorie surplus is typically required to add traps, yet eating too many calories will also result in unwanted body fat accumulation.
Ways To Develop Bigger Traps Without Using Steroids
The followings are some methods used to develop bigger traps without using steroids.
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Kirk Shrug
These were created and given the Kirk Karwoski name in honor of the great powerlifter. While he used this exercise to hone his deadlift grip strength, it turns out that it’s also a monster mass builder for the upper back and traps.
Imagine it as a cross between a shrug and an upright row. Kirk Shrug performance instructions are provided by James Steel from Bas Barbell, who was friends with the man and whose writing you should read. Simply hold the barbell with your outside thighs.
By simultaneously bending your arms and shrugging, pull the bar to your belly button. Take a two-second break at the top.
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Snatch Grip Barbell Overhead Shrugs
The overhead shrug is the exercise to treat shoulder blade depression that has been present for a long time. The shoulder blades rotate upward when the arms are raised overhead. You may now more accurately aim for the upper traps.
Snatch grasp the barbell while holding it overhead. It need not be as wide; it may be a bit closer. It should ideally be wider than your standard pressing grasp. Raise your arms upward and shrug your shoulders toward your ears.
The optimal upper trap activation requires holding this position for a couple of seconds.
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Zercher Shrug
To support the weight, the Zercher position puts additional strain on the mid-back. This means that when you shrug, the upper traps are heavily stimulated, while the mid and lower traps support you.
To prevent injury from the barbell, you’ll need elbow sleeves. Use a padding-equipped safety squat bar or a fat bar for added comfort. For a comfortable fit of the bar, you could even utilize a bar pad.
Your elbows should be used to de-rack the bar. It’s important to maintain your balance and avoid bouncing the bar up and down. avoiding slouching over or cocking your back.
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Deadlift
The deadlift must be mentioned whenever talking about big traps. A tried-and-true exercise for building the upper back. The traps operate isometrically during deadlifting. In other words, they maintain their length while producing stress.
You will get severe trap pain the following morning if you deadlift a few times after a long break. To do the deadlift, grasp the barbell and, using a broad chest and a straight back, lower yourself to the starting position.
As the bar passes over your knees, push the floor away with your legs and propel forward with your hips.
What to Eat to Naturally Build Traps
You need to consume adequate protein and have a calorie surplus to significantly increase your trap mass. A natural bodybuilder’s best friend, carbohydrates should be focused in your pre-workout and post-workout meals.
Although everyone has varied caloric needs, 30% protein, 45% carbohydrates, and 25% fat is a decent place to start. 210 grams of protein, 78 grams of fat, and around 315 grams of carbohydrates equal 2800 calories per day for a 170-pound bodybuilder.
A pre-workout meal should be consumed between 90 and 180 minutes before lifting weights, and a post-workout meal should be consumed between 60 and 90 minutes after your workout. A lunch that is high in carbohydrates, protein, and fat is also something I advise. Protein should be ingested throughout the day as evenly as possible, and carbs should mostly be consumed before exercise and right before bed.
