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Trap Workout (SORE IN 6 MINUTES)

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Rating: 4.0; Vote: 1

If your trap workout never leaves you with sore traps the day after, it could be that you did not train them hard enough to stimulate them to grow. Delayed onset muscle soreness is not necessarily a requirement for muscle growth however creating overload is. In this 6 minute trap workout routine, I show you a simple yet effective way to train your traps in a way that soreness is guaranteed the next day. Here is how to execute this brief but effective trap workout. Start with a barbell loaded up with a weight that is considered heavy for shrugs but not too heavy since you are going to be required to perform 55 reps with this weight. In this demo, I chose 245 lbs, which is heavy but certainly not approaching what I could do for max poundage. Start by performing 10 reps of a barbell shrug and then immediately follow with a 10 second hold in the contracted position. The key for the effectiveness of this trap workout however is the way in which you move the shoulders and bar on each rep. Rather than lifting them straight up and down, you want to lift up and back at an angle, pulling your shoulders up towards your ears. On the way down, rather than lowering them in a straight line instead let the shoulders round forward a bit. This extra excursion of the shoulders forward will place a much greater stretch on the trap muscles. This is due to the insertion of the traps being on the lateral aspect of the clavicle and the acromion. As the shoulders move forward, so too do the traps. Combined with the heavy weights being controlled on the eccentric, this is what provides the added stress to the traps and leads to the mechanical stress on the muscles that results in the delayed onset muscle soreness the following day. After completing your initial 10 reps and 10 second hold, you immediately move onto 9 reps and a 9 second hold. You attempt to keep descending in this fashion until you have completed your final rep and one second hold. If you should finish all reps and there is time still remaining on your running clock of 6 minutes, perform an isometric trap hold for the remaining time if possible. If at any point you are unable to keep the descent going and you need to put down the bar, you will perform the second traps exercise in the workout, the trap raise. This can be done with a single weight plate just outside of the rack you are doing your shrugs in. Raise the plate with both hands straight up overhead as high as you can. Lower the plate back down under control. Perform 10 reps of this lower trap builder and immediately resume the descent to 1 on the barbell shrugs. This workout will show you just how effective training like an athlete can be, especially when you are willing to trade in workout length for intensity. If you would like to see how much more impressive your gains could be by training like an athlete for a full 90 days, be sure to head to and get the complete ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

James
I have incorporated dumbbell shrugs x4 sets to finish my shoulder workout, but hit the heavy plate in between sets as Geoff has shown. No rest, so you are doing 8 sets total. I am dripping with sweat after continuous punishment. It only takes about 5-7 minutes. I love how the 'plate' raises hit the underlying traps. I've been doing it for about 8 months, and love it as a finishing exercise aft some heavy upright rows. A nice finisher to a shoulder workout. Nice tip. Thanks Mate.
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Jim
Nobody's comin' up with 6. Who works out in 6 minutes? You won't even get your heart goin, not even a mouse on a wheel. 7's the key number here. Think about it. 7-Elevens. 7 dwarves. 7, man, that's the number. 7 chipmunks twirlin' on a branch, eatin' lots of sunflowers on my uncle's ranch. You know that old children's tale from the sea. It's like you're dreamin' about Gorgonzola cheese when it's clearly Brie time, baby.
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daron
Can you make a video on safe ways to exercise traps when they are injured. I can't do shrugs, faceplate, over head press, butterflies or reverse Flys, and much more without tightening my trap and ending up in immediate pain. And I've spent much time on form so that's not the problem I've studied ur form for years. I've been in pain for 3 years and it's effecting my body and mind.
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Mark
Holy shit! Forearms are on ---. This really works and I promise you'll almost drop the bar by the time you get to one. I was done with 44 seconds left to spare and tried to hold it. I made it 15 more seconds and couldn't go anymore. Thank you Jeff. Imma have to call a cab. There's no way I'm driving home now.
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RGB-Z
1: 52 Is it not much pressure and unhealthy for the discs in your neck, putting your shoulders in front with such a big weight? Because actually its a forward head posture with rounded shoulders with maybe 200 pounds and more hanging on your arms, isnt it?
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Stefano
Tried today. very greate routine even if I must catch the right weight for me. I started with 50 kg (110lbs) but I think I must work with 70 kg (154lbs) growing with time. except that very hard routine. thanks Jeff
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JosefLovesCookies
absolutely brutal. just finished and I get the feeling tomorrow my traps will feel like they're getting run over by a steamroller, and i love it - jeff being a legend as always; cheers for the workout
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Cesar
So do as many shrugs as you can, then hold in seconds the number of shrugs completed, and then 10 overhand with a 25 Ib weight. Cause it looked like Jeff did 10 and 9 shrugs together.
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bball131523
may I ask if you have any recommendation if I have quite obvious unbalance for my traps?
like one is stronger and wider than another, should I do single side shrug?
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Roberto
hi, guy. what about the rest between 10 hold and 9 shrug? the goal is to do the 9 shrugs immediatelly after the 10 hold? or do u take a rest of 12 seconds, for example?
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