The Look of Power: Trap Training

The more you train a muscle while it still recovers, the faster you progress. This is the basis of high-frequency training.

However, you still need to impose a sufficient stimulus at each session for it to work. You might be able to train a muscle every day if you do one set, but that one set might not be sufficient to stimulate growth. So, if all your workouts are insufficient, there will be no growth.

Plus, not all muscle can be trained at the same frequency. The larger a muscle, and the more the exercises stretch it under load, the less frequently you can train it.

That’s something that Dr. Fred Hatfield figured out. He found that muscles like abs, calves, forearms, and traps could be trained more often than pecs, quads, hamstrings, and upper-back muscles (for example).

While exceptions exist, the smaller the muscle, the more often it can be trained. That’s because you’ll create less overall damage and central fatigue. Also, the best exercises for muscles like the forearms and neck cause very little muscle trauma (traps a bit more).

The traps can be trained 2-3 times a week. These are, of course, the higher frequency ranges. You can still progress with a lower frequency, but going up to these higher ranges will allow for faster progress.

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