# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/BzSw4ZvCS1E
- **Gondola URL:** https://gondola.cc/posts/76912756-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/1eacbd830f.jpg
- **Posted:** 2019-06-29T12:10:48.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

🔥🔥TRAP HYPERTHROPHY..
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📚FOLLOW thetrainingmanual
For more !! 📲📲
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⚡️Like any other muscle group they should be trained through a wide variety of rep ranges.
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Generally 12 to 20 sets of directed trap training will be enough for most people to grow according to rpdrmike so most of your total training sets per week for trap training should be in that rep range.
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The traps can handle very high loads such as in rack pulls or deadlifts and those exercises should make up most of your lower rep trap training.
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Exercises like the barbell shrug and upright row are well-suited for moderate (8-15) rep ranges. 
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For the higher rep range spectrum, exercises like the dumbbell shrug are a good idea. With the higher rep ranges and lighter weight, it’s important to emphasize feeling the muscle work and focusing on the muscle you’re trying to target specifically. —
On  the screen is a sample trap-focused training day. 
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🤔Questions or comments? DM or post below!.
Credit strengthwithsam 
#pumped #shrugs #upperbody #gainsize #healthysnack #gymtips #flexibledieting #nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #myodetox #mobility #yogafit #iifym

## Stats

- **Views:** 0
- **Likes:** 2,246
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- **Comments:** 16

## Credits

These are the roles credited on Gondola. Credits may be incomplete.
A brand, account owner, or featured person is not necessarily the creator.

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor |

## Tags

30daychallenge, yogafit, yogi, upperbody, healthysnack, gainsize, gymtips, yogaformen, irishfitfam, hypertrophy, nutritiontips, flexibledieting, physio, iifym, mobility, flexibility, mobilitywod, shrugs, myodetox, bodybuilding, deadlift, squat, pumped, yoga, nutrition, weekendyoga, fitness, workout, physicaltherapy, legday

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