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Finally a video from a guy with real traps giving advice about growing traps. There are too many people with no traps that would hunch over with exaggerated posture trying to show how big they are, but lose it all once they stand straight up. You can see how there's no volume or height in their so called big traps. Here he's just standing straight up in relaxed posture and you can see they are the real deal. They make him look strong and fit.
After your work your traps, and they're full of blood, put on those wrist wraps, pick up some heavy weight and walk for 60 seconds. They love that time under tension and stretch.
One of the biggest regret I had was not training traps thinking they'll grow just by lateral raises and deadlifts. Been training traps for half a year now and It does improve you physique. It fills your shirt and you'll look somewhat thick in a shirt.
How many times per week and sets did you do? I'm doing deadlifts, a lot of hip hinges, oh presses and so on so I don't know if training traps twice per week is more than enough
Lmao same, I thought barbell press would do me good. My entire physique blew yet I felt really weird, like something was missing now I train them hasn't been long but I see difference. Cheers man.
@@emperorclaudias3316 same, I also thought bench pressing or doing compound lift alone/more would give me the physique I am dreaming. I'm adding accessory work like traps, flyers for my pecs, hamstring and let extensions for my legs and also calf raises. I'm really enjoying the results so far. Props to @peter khatcherian and his content. His simplified advices really do work.
The burn after a hard set of shrugs (I like using the EZ curl bar) is such an intense feeling of agony and satisfaction. The full stretch and contraction is where it’s at. Pete’s vids are the best.
Push day (Day 1) 1. Barbell Bench Press 2. Pec Dec Fly 3. Arnold Press 4. Front Raise 5. Tricep Pushdown 6. Skull Crusher Pull Day (Day 2) 1. Normal Grip Pull Down 2. Seated Rows 3. Pull Over 4. Dead Lift 5. Bicep Barbell Curl 6. Hammer Curl Leg Day (Day 3) 1. Squats 2. Leg Press 3. Leg Extension 4. Calf Raises Push day (Day 4) 1. Incline Dumbbell Press 2. Pec Dec Fly 3. Barbell Shoulder Press 4. Lateral Raise 5. Triceps Pushdown 6. Overhead Triceps extension Pull day (Day 5) 1. T Bar Row 2. Wide Grip Pull Down 3. Barbell Rows 4. Reverse Pec Dec Fly 5. Bicep Dumbell Curl 6. Concentration Curl Leg Day (Day 6) 1. Lying Leg Curls 2. Romanian Dead Lift 3. Glute Ham Raise 4. Bulgarian Split Squat 5. Calf Raise Bro is this split correct.. What should i change?
Trap work is definitely not getting enough love recently, but I feel like shrugs are overrated, again it is just my experience. I feel like what more people need is lower traps, that seems to be so underdeveloped for a few reasons: nobody sees it because it is in the middle of the back, and you also need low bodyfat to actually see it. Hopefully it will get some more love in the future though
I have recently started high rep sets of deadlift and I can see noticeable results in traps and upper back. As I am not into bodybuilding, I am not doing the shrugs or any direct work for traps. As rightfully mentioned in the video, traps are engaged in all upper body exercises to various degrees and in various roles.
I read an article on T-nation where the author talked about doing the same thing. He worked up to 10 sets of 10 trap bar deadlift with lighter weight over 8 weeks and he said his upper back actually grew as a side effect even though he was focusing more on deadlifting upright for a more squat focused TB deadlift.
Can you do a video on training calfs. For example i only have a 45lb bar, squack rack and 6 25lb plates. I do 40 reps with 145lb on bar and do calf raises but dont know if there is more i can do with the equipment i have. Since i heard the stretch is important but i cant fo that without risking safety
@@PeterKhatcherian Could you make some video about core please? I tend to skip those direct exercise because indirect work makes my core quite effective but visually it could be better
@@PeterKhatcherian I heard old school BBs trained calves every day. I doubt its wise to train any muscle group everyday except I can see it for calves. I would love it if you mention the training frequency for best growth if you choose to do a video on calves!
I prefer to use dumbbells for shrugs as well, but have occasionally tried using a trap bar for them. I find I get better range of movement with dumbbells, but a trap bar can be a good alternative if needed.
With a bar you can load more weight.. u can do so much with dumbells.. if you are a beginner i get the dumbbells.. but when u grow out of those weights u definitely need something heavier to use
ive concluded that some elbow pain will always exist whilst working the tricep.... I beat up my triceps a bit while benching then just do loads of tricep extensions (refer to Peter's short on how to do tricep extension without elbow pain), i do about 5-7 sets and thats all for tricep training my triceps arent the best though but my method will get you decent gains (7/10 the amount youll get by doing skullcrushers and the rest of the stuff people do) and wont give you any elbow pain.
Never knew what a trap house is now I do, just a bunch of men’s in one room with traps 😅 I’m straight. Ladies go ahead of you like traps mines stubborn don’t want to grow that’s why I’m here 😂😂
rows are one of best trap builders - the vast majority of trap fibers (even the upper ones) run outwards not up. and you will get huge rear delts. I think people should do less trap and rear delt isolation work and just row more.
@@PeterKhatcherian thanks for your answer. i was just wondering cause i made them today the first time, and they seem to work the traps quite well. even if its isometric.
@@aaammm8553 best exercise to work ur traps, forearms, and the rest of the body's muscles will get significantly thicker. its my favourite exercise and its gotten be the most gains in my physique as my back is so thick that it makes the rest of my physique look a LOT bigger than it is. Also if you want bigger forearms, it works wonders.
I have always trained my traps with heavy weight. Results were meh. Recently I have been training with light weight. 45lb plates and really focus on pinning my shoulders back and squeezing my rhomboids together. Traps look soo much better. Look the way I have always wanted to
I was told shrugs are NOT good for traps!! Yes, I get it, this dude is jacked but I’ve heard from a couple trainers shrugs don’t work all that well compared tho close grip pull ups from waist to chin level 🤷♂️🤷♂️
Your wrong on the necessity of full ROM, actually the traps are grown a lot better by quarter reps, as they can handle a whole lot more weight stretched, that's why deadlifts grow them. For shrugs to be effective, you need to shrug more than you deadlift.
If that were true every guy in the gym who does shrugs that way would have massive traps. Yet they all shrug massive weights with nothing to show for it.
The secret to big traps is a loaded stretch. Heavy enough weight to get 10-15 reps. Snatch grip shrugs or trap bar shrugs.... Strap up.... Concentrate on the stretch at the bottom of the movement. Quick concentric with a slower eccentric and let the weight pull on the traps and relax for 2-3 secs.
Everyone is different I've seen dudes with trash form on Shurgs getting huge traps, natural Galland is an example but probably 90% of people can't get away with half reps, Full Rom +8 reps works wonders,
@@innovatixn99 Another thing I've realized is a slight forward lean .. allows not only up and down of the traps .. but retraction of the scapula to hit the traps similar to how a rack pull would. It's a game changer. Farmers walks ... Allows a lot of time under tension and I intentionally try let the weight jerk on my traps. You have to use moderate weight though ... No strongman weight.
@@douglasachaiba7885 Yeah bro it works fantastic, i used to do Shurgs with 405 but I dropped my ego down and now I'm doing with 225 with "perfect" form
I've got big traps. I had them in school. Shrugs are not the answer for my traps. I got my traps by carrying a heavy bag of books walking to school. Go shopping and walk home carrying your groceries.
yup the farmer walk or any sort of carry will give you huge traps the function of the muscle is to help you carry stuff, people forget that traps will make ur back look a LOT thicker, ive never done a row but plenty of farmer walks have gave me a back as thick as dudes who row 2 plates
@@MK-zf6or IMO it has to be done with something you can't just leave like your shopping. You just have to carry it home no matter how pumped your traps are.
All of my programs can be found below!
*Build mass using my 5 day old school bodybuilding program* payhip.com/b/4QPK
* Bodybuilding Diet eBook and Audiobook*
payhip.com/b/eYwvS
*Build massive arms using proven old school bodybuilding training methods*
payhip.com/b/yu73c
USE CODE: LAUNCH25 For 25% off Old School Arm Training Program
*Get The Old School Size and Strength Program HERE: www.boostcamp.app/pete-khatcherian/old-school-size-and-strength-by-pete-khatcherian
*Online Coaching Program Here* payhip.com/b/U3DY
*Download My FREE Fat Loss Cardio Guide Here: payhip.com/b/DScG8
Follow me on Instagram: Jakked
Send me an Email: PeterKhatcherian@gmail.com
Visit my website: www.OldSchoolMassGain.com
Finally a video from a guy with real traps giving advice about growing traps. There are too many people with no traps that would hunch over with exaggerated posture trying to show how big they are, but lose it all once they stand straight up. You can see how there's no volume or height in their so called big traps. Here he's just standing straight up in relaxed posture and you can see they are the real deal. They make him look strong and fit.
After your work your traps, and they're full of blood, put on those wrist wraps, pick up some heavy weight and walk for 60 seconds. They love that time under tension and stretch.
One of the biggest regret I had was not training traps thinking they'll grow just by lateral raises and deadlifts. Been training traps for half a year now and It does improve you physique.
It fills your shirt and you'll look somewhat thick in a shirt.
Absolutely!
How many times per week and sets did you do? I'm doing deadlifts, a lot of hip hinges, oh presses and so on so I don't know if training traps twice per week is more than enough
Lmao same, I thought barbell press would do me good. My entire physique blew yet I felt really weird, like something was missing now I train them hasn't been long but I see difference. Cheers man.
@@innovatixn99 try all the options and select the best one
@@emperorclaudias3316 same, I also thought bench pressing or doing compound lift alone/more would give me the physique I am dreaming. I'm adding accessory work like traps, flyers for my pecs, hamstring and let extensions for my legs and also calf raises. I'm really enjoying the results so far.
Props to @peter khatcherian and his content. His simplified advices really do work.
The burn after a hard set of shrugs (I like using the EZ curl bar) is such an intense feeling of agony and satisfaction. The full stretch and contraction is where it’s at. Pete’s vids are the best.
“Its a trap”
Thank you, Admiral Ackbar.
😂
Anabolic Ackbar
@@danielszemborskiallahu akcbar
@@myhonorwasloyaltybot
Snatch grip shrugs and rack pulls MASSIVELY grew my traps. Grab the bar wide and shrug it.
MOVING THE ELBOWS UP CHANGED THIS WHOLE WORKOUT FOR ME. PURE GOLD.
rack pulls have done wonders for growing my traps
Yes They're one of the best for sure.
I like the tip about the elbows. Just miming the movement i can feel that little bit of extra contraction. Can't wait to try it out.
Push day (Day 1)
1. Barbell Bench Press
2. Pec Dec Fly
3. Arnold Press
4. Front Raise
5. Tricep Pushdown
6. Skull Crusher
Pull Day (Day 2)
1. Normal Grip Pull Down
2. Seated Rows
3. Pull Over
4. Dead Lift
5. Bicep Barbell Curl
6. Hammer Curl
Leg Day (Day 3)
1. Squats
2. Leg Press
3. Leg Extension
4. Calf Raises
Push day (Day 4)
1. Incline Dumbbell Press
2. Pec Dec Fly
3. Barbell Shoulder Press
4. Lateral Raise
5. Triceps Pushdown
6. Overhead Triceps extension
Pull day (Day 5)
1. T Bar Row
2. Wide Grip Pull Down
3. Barbell Rows
4. Reverse Pec Dec Fly
5. Bicep Dumbell Curl
6. Concentration Curl
Leg Day (Day 6)
1. Lying Leg Curls
2. Romanian Dead Lift
3. Glute Ham Raise
4. Bulgarian Split Squat
5. Calf Raise
Bro is this split correct..
What should i change?
Remove the front raise and add lateral
Add some hamstring into leg day one
Prioritise shoulder on day 4
Remove a pec fly and add incline. 1 fly variation a week is enough
lol u literally commented on this video and didn’t add shrugs
Very good tip, I was taught doing shrugs a little bit rounded and shoulders to ears was great but the elbow detail makes sense. Thanks for sharing.
Trap work is definitely not getting enough love recently, but I feel like shrugs are overrated, again it is just my experience. I feel like what more people need is lower traps, that seems to be so underdeveloped for a few reasons: nobody sees it because it is in the middle of the back, and you also need low bodyfat to actually see it. Hopefully it will get some more love in the future though
I thought that too, but hex-bar shrugs took me to another level.
Best fitness channel on RUclips. 👌💪😎 Cant wait to see where youre at with subscribers in a few years time, Pete. 👌💪😎
i think of it as bringin my elbows up too. great advice
thanks for the video. i will try these ticks and tips on my next training day.
This is an AWESOME CHANNEL…. GREAT FIND
Thank you Peter
Lmfaoo love that quote “train your ego”
My favorite is kelso shrugs on a cable tower. Really feel those working.
Totally need to implement this, and a great reminder i was forgetting about my traps!
Thanks for the vid did
I have recently started high rep sets of deadlift and I can see noticeable results in traps and upper back.
As I am not into bodybuilding, I am not doing the shrugs or any direct work for traps.
As rightfully mentioned in the video, traps are engaged in all upper body exercises to various degrees and in various roles.
I read an article on T-nation where the author talked about doing the same thing. He worked up to 10 sets of 10 trap bar deadlift with lighter weight over 8 weeks and he said his upper back actually grew as a side effect even though he was focusing more on deadlifting upright for a more squat focused TB deadlift.
Very helpful. Thank you!
love the emphasis on anti ego here
Shrugs and rear delt flys pump my traps up nicely. I wish I could do deadlifts. At 45 year old, I find they hurt my wrists due to the weight.
I was about to ask you, why you bend your arms while shrugging? Then you answered. Good video. thank you.
Can you do a video on training calfs. For example i only have a 45lb bar, squack rack and 6 25lb plates. I do 40 reps with 145lb on bar and do calf raises but dont know if there is more i can do with the equipment i have. Since i heard the stretch is important but i cant fo that without risking safety
Calf Training doesnt require many machines and can easily be done with just a barbell and dumbbells. I can do a video on this in the future for sure.
@@PeterKhatcherian thank you
@@PeterKhatcherian Could you make some video about core please? I tend to skip those direct exercise because indirect work makes my core quite effective but visually it could be better
@@PeterKhatcherian I heard old school BBs trained calves every day. I doubt its wise to train any muscle group everyday except I can see it for calves. I would love it if you mention the training frequency for best growth if you choose to do a video on calves!
@@dmx16677just spam calf raises
Lighter dbells done with an exaggerated rom, alternated with moderate heavy barbell & normal rom work for me... and of course deadlifts
Pls do a video on lats workout!
Nice traps bro. Thank you!!!
Damn Mikel Arteta got jacked!
Sound advice...thanks Pete 🙏
Just did a couple shrugs no weight… used the elbow focus and well I’ll be! It’s true, better stretch💯💯💯
Also do heavy a*s farmers carry thats how I developed mine
my favourite exercise and my favourite muscle
I prefer to use dumbbells for shrugs as well, but have occasionally tried using a trap bar for them. I find I get better range of movement with dumbbells, but a trap bar can be a good alternative if needed.
With a bar you can load more weight.. u can do so much with dumbells.. if you are a beginner i get the dumbbells.. but when u grow out of those weights u definitely need something heavier to use
Why is it that almost nobody in all the trap vids on RUclips mentions power cleans? They're a pretty amazing exercise.
So for shrugs, do you lift the weights with your shoulders and squeeze, or do you lift it with your arms and elbows and then squeeze?
What is your opinion on upright rows for traps
Should you bring back the scapula during shrugs?
The scapula will move by itself
@@billymatthews4150 I mean like should you lock it in during like the bench press , I personally found it helpful during lat raises
How can I increase my skull crusher reps cause elbow starts hurtimg after 20-25 reps of 10kgs barbell?
watch his triceps video. also, you should ideally load your skull crushers with more weight lower reps
ive concluded that some elbow pain will always exist whilst working the tricep.... I beat up my triceps a bit while benching then just do loads of tricep extensions (refer to Peter's short on how to do tricep extension without elbow pain), i do about 5-7 sets and thats all for tricep training
my triceps arent the best though but my method will get you decent gains (7/10 the amount youll get by doing skullcrushers and the rest of the stuff people do) and wont give you any elbow pain.
It's all in the warm up
Never knew what a trap house is now I do, just a bunch of men’s in one room with traps 😅 I’m straight. Ladies go ahead of you like traps mines stubborn don’t want to grow that’s why I’m here 😂😂
What is your position on heavy rack pulls for traps
Thank you
Welcome!
how many sets/reps
What is your opinion on power shrugs?
rows are one of best trap builders - the vast majority of trap fibers (even the upper ones) run outwards not up. and you will get huge rear delts. I think people should do less trap and rear delt isolation work and just row more.
Gud chit 👌
whats ur opinion on farmer walks?
Ive never done them as part of my training personally.
@@PeterKhatcherian thanks for your answer. i was just wondering cause i made them today the first time, and they seem to work the traps quite well. even if its isometric.
@@aaammm8553 best exercise to work ur traps, forearms, and the rest of the body's muscles will get significantly thicker.
its my favourite exercise and its gotten be the most gains in my physique as my back is so thick that it makes the rest of my physique look a LOT bigger than it is.
Also if you want bigger forearms, it works wonders.
I have always trained my traps with heavy weight. Results were meh. Recently I have been training with light weight. 45lb plates and really focus on pinning my shoulders back and squeezing my rhomboids together. Traps look soo much better. Look the way I have always wanted to
How tf does overhead presses built traps ? This provides no stretch at all on the traps, and pretty much no contraction at all
I was told shrugs are NOT good for traps!! Yes, I get it, this dude is jacked but I’ve heard from a couple trainers shrugs don’t work all that well compared tho close grip pull ups from waist to chin level 🤷♂️🤷♂️
Elbows 🤔 thank you
Man I want a neck like that I better listen 😮
Please do a video on 3 juices for massive traps.
Jacked Peter!😮
Zercher Shrugs are the best, you can't cheat on them
The difficult is shaking right now
I cant do shrugs, they feel bad on my traps
You should probably just give up
✝️💪
Farmer Carries
Most people use way too much weight on these.
Step 1 …anadrol…
#TrapTalk
💖❤️💖❤️🙏❤️💖❤️💖
How to target brachialis??
Lateral raises and back extensions
Your wrong on the necessity of full ROM, actually the traps are grown a lot better by quarter reps, as they can handle a whole lot more weight stretched, that's why deadlifts grow them. For shrugs to be effective, you need to shrug more than you deadlift.
If that were true every guy in the gym who does shrugs that way would have massive traps. Yet they all shrug massive weights with nothing to show for it.
The secret to big traps is a loaded stretch. Heavy enough weight to get 10-15 reps. Snatch grip shrugs or trap bar shrugs.... Strap up.... Concentrate on the stretch at the bottom of the movement. Quick concentric with a slower eccentric and let the weight pull on the traps and relax for 2-3 secs.
Everyone is different I've seen dudes with trash form on Shurgs getting huge traps, natural Galland is an example but probably 90% of people can't get away with half reps, Full Rom +8 reps works wonders,
@@innovatixn99 Another thing I've realized is a slight forward lean .. allows not only up and down of the traps .. but retraction of the scapula to hit the traps similar to how a rack pull would. It's a game changer. Farmers walks ... Allows a lot of time under tension and I intentionally try let the weight jerk on my traps. You have to use moderate weight though ... No strongman weight.
@@douglasachaiba7885 Yeah bro it works fantastic, i used to do Shurgs with 405 but I dropped my ego down and now I'm doing with 225 with "perfect" form
First
I've got big traps.
I had them in school.
Shrugs are not the answer for my traps.
I got my traps by carrying a heavy bag of books walking to school.
Go shopping and walk home carrying your groceries.
yup the farmer walk or any sort of carry will give you huge traps
the function of the muscle is to help you carry stuff, people forget that traps will make ur back look a LOT thicker, ive never done a row but plenty of farmer walks have gave me a back as thick as dudes who row 2 plates
@@MK-zf6or IMO it has to be done with something you can't just leave like your shopping. You just have to carry it home no matter how pumped your traps are.
Natty? Anyone know?
Does it matter
@@yungcucc morbid curiosity
Upright db rows are also tremendous for the upper trap neck and side delts
"100-120#a" so... I'm pretty fuggin safe from ego lifting... Lol
#4💉💊
Thank you Peter