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TRAPS LIKE MOUNTAINS 🗻

When you want to pop those traps, you need to train like you mean it.

We’re not just talking about adding a little height to your shoulders—we’re going for that “can’t fit through doorways” energy.

So, if you want to shrug off the competition (literally), here are some killer trap workouts, plus alternatives to switch things up!

1. Barbell Shrugs

How to: Hold a barbell with both hands at your sides, arms straight. Shrug your shoulders straight up towards your ears, pause briefly, then slowly lower back down. Keep your movements controlled to maximize muscle engagement.
Alternative: Dumbbell Shrugs – Using dumbbells allows for a greater range of motion and more natural arm positioning, reducing the risk of discomfort.

2. Face Pulls

How to: Attach a rope to a cable machine at upper chest level. Grip the rope with both hands, pull it toward your face, and focus on squeezing your traps and rear delts at the top. This move also helps with shoulder stability.
Alternative: Resistance Band Pulls – If you don’t have access to a cable machine, bands offer a similar motion. These are convenient for at-home or travel workouts.

3. Farmer’s Carries

How to: Grab a pair of heavy dumbbells or kettlebells, keep your core engaged, and walk with a steady pace. This exercise works your traps, forearms, and core, promoting overall strength.
Alternative: Plate Pinches – Holding two weight plates together adds grip strength to the challenge, targeting your traps while engaging your forearms.

4. Upright Rows

How to: Hold a barbell or dumbbells with a narrow grip. Pull the weight up towards your chin, keeping your elbows higher than your hands, and control the descent. Upright rows are excellent for targeting both traps and shoulders.
Alternative: Kettlebell High Pulls – This version allows for a more fluid movement, reducing stress on the shoulders while still engaging the traps effectively.

Pro Tip:

Consistency is key. Whether you’re hitting barbell shrugs or getting in some farmer’s carries, remember to focus on form. Good technique ensures you’re hitting the traps effectively without unnecessary strain on your neck or shoulders.

P.S. - If you’re not making awkward eye contact with yourself in the mirror during shrugs, you’re doing it wrong. And if someone catches you, just say, “I’m checking my form.” Instant respect.

Remember—your traps deserve as much attention as your biceps. After all, a great set of traps means fewer neck pillows on flights.

EAT BETTR

RAW EGGS VS COOKED EGGS? 🤔

Since Sylvester Stallone downed a blender of raw eggs in Rocky, eggs, and bodybuilding have gone together.

However, do we need to drink raw eggs to get that Rocky physique?

Or will those raw eggs leave us feeling like we just went 3 rounds with Ivan Drogo?

Protein Content

Eggs are touted as a bodybuilding superfood because they are high in protein. When proteins are cooked, their weight can change, and thus, people wonder if the protein content is still the same. Luckily, plenty of studies show that the difference in protein content between cooked eggs is about 6.26 vs. 6.3 grams of protein per egg. 

Taste

Taste is subjective, but I wager the number of people eating raw eggs for taste is astronomically smaller than the number eating cooked eggs for taste. There is a reason Rocky chugs the raw eggs, and it is portrayed as a trial in and of itself. Drinking raw eggs is something to get through; eating cooked eggs is something to enjoy.

Safety

Intuitively, most understand this. Eating raw eggs increases the chance of consuming dangerous bacteria and getting salmonella. If you want to skip the training montage and go straight to throwing up, you may want to go with the raw eggs.

Protein Absorption

So, cooked eggs vs raw eggs are essentially the same protein content, and one tastes far better than the other. But what about protein absorption? Does eating eggs raw provide better muscle-building protein? Or does cooking help improve protein digestibility?

Cooking eggs almost doubles the absorption of protein in the eggs. 

Yes. DOUBLE.

Studies have shown that only around 50% of raw egg protein is absorbed, as opposed to 90% of cooked eggs. That alone should make you reconsider eating raw eggs.

So, sorry Rocky. Maybe Mick was teaching you a valuable lesson about digesting information.

Either way, cooked eggs match raw eggs in protein content, but beat them in taste, safety, and protein absorption. 

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Remember, habit beats inspiration every damn time. Get out there and get consistent.

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