I got a lot of great feedback from you guys on the last two Fitness-Tip Friday “Mini-Series” that I did (the “Underrated & Underworked Muscles” series, and then the “Neuroscience-Based Brain Hacks for Goal Achievement” series). so I’ve decided to start the new year off with a new mini-series on fiber-type training tips for specific muscles!!
There’s a boatload of complex science behind both fiber-type training and the fiber types themselves, which I won’t get into… but as a very high-level overview so that we’re on the same page, there are three main types of muscle fibers. Here is a chart that I made and shared previously that tells you pretty much all you need to know about their characteristics:
And while there has historically been some controversy as to whether muscle fiber types are selectively activated and grown based on targeting these characteristics… in more recent years there’s been an overwhelming amount of evidence that they are (you can read this study or this study as just two examples).
So, with that understanding, here is today’s muscle-specific tip!!
Upper Trap Training
MOST of the back muscles are slow-twitch fiber dominant, with very few exceptions. One of those exceptions is within the traps (trapezius muscle). however, even most of the traps are also slow-twitch fiber dominant! ONLY the very top region of the traps (which is technically called the “pars descendants of the ascending trapezius”, but most people call the “upper traps”) is composed of a large majority of Type IIa and IIb fast-twitch muscle fibers!!
So, to effectively build your upper traps, you need to use relatively HEAVY weight loads, and make sure that you’re frequently integrating EXPLOSIVE contractions, while working movements that the upper traps perform! Those movements are – in order of strength (click to view):
One of the very best exercises you can do that combines as many of the above aspects as possible in a single movement is the Fast-Twitch Hang Pull!
Instructions:
1) Grab two heavy dumbbells and start with your upper body bent slightly forward at the hips, but while keeping your spine STRAIGHT, and let the dumbbells pull your shoulders down as far (see shoulder depression) as you can without curving your upper back.
2) With an explosive movement, use your upper traps to yank the dumbbells up. It should be fast enough that you stop actively pulling the dumbbells up when your hands are
You can use a loaded barbell instead of dumbbells… but dumbbells are better for your shoulders and wrists since they allow freedom of rotation.
Also, note that in this demo I lean forward at the beginning of the movement more than I’d recommend for most people. I’ve been doing these exercises for years and years, so my muscles and connective tissue have been trained for it and I’m highly confident in my form. The purpose of leaning forward is that the upper trap fibers come down at an angle… so they actually don’t pull straight up, but at an angle up and slightly back. However, achieving a slightly more effective angle isn’t worth throwing your back out, so be conservative with it! You can still get great results doing these with no forward lean at all.
Application: Work your Upper Traps with heavy, explosive movements to maximize growth!!
Relevant Research Article(s):
1) Fiber type composition of the human male trapezius muscle: enzyme-histochemical characteristics
2) Resistance exercise elicits fiber type-specific changes
Related Dr. Gains YouTube Video(s):
1) Hit EVERY BACK MUSCLE in ONE COMBO EXERCISE!! (Plus “Fast-Twitch“ Finisher) – Using Any Free Weight!
2) You’re Training (All 7) Quads WRONG! NEW Regional Growth Science: VMO / Upper / Lower / Inner Quads
Dr. Gains 
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