Hey all, firstly, this isn’t about the upper traps, but the middle and lower fibres. Im aware of their functions (scapula retraction + depression), however, is this the only way for them to grow? I know we have shrugs for upper traps and some variations like dip shrugs that tend to target the other fibres. But for most growth, such as scapula retraction during rows, is that the way to make them grow? Isometrically? As their function is to move the scapula, it has to be moved in order for them to grow?
If you don’t retract your shoulder blades your middle traps won’t grow, am i correct in stating this, it would seem so from experience.
Also im guessing with optimal trap development, i’ll feel less of the scapula and more muscle as the area is covered.
I usually don’t care how many threads are started on the same topic but at this very moment, the first four threads on this forum apart from the stickies are 2 trap threads and 2 DC threads.
Sorry if it has been talked of before, but i was just trying to confirm if the only way the lower and middle parts of the traps work if the scapula is either retracted or depressed as i haven’t had that area develop and it is lagging behind.
And mostly because my shoulder health isn’t in that good shape.
[quote]ColdFeet wrote:
Sorry if it has been talked of before, but i was just trying to confirm if the only way the lower and middle parts of the traps work if the scapula is either retracted or depressed as i haven’t had that area develop and it is lagging behind.
And mostly because my shoulder health isn’t in that good shape.[/quote]
Thats not it. A lot of older posters here are finding that people are trying to split the atom.
It’s not rocket surgery.
Lift heavy, eats lots, get lots of rest.
If you where a pro bodybuilder, working on a lagging part, maybe it would be a good question. Apart from that:
[quote]ColdFeet wrote:
Yeah during heavy rows earlier i had trouble retracting my shoulder blades, but i managed, it’s something im not used to doing.[/quote]
I think you just need to work on the mind muscle connection to your traps. All I did in the beginning was practice retracting and depressing my shoulder blades. Now I feel my back no matter what. Work on the connection and work hard on the rows (and everything else).
