Trap Workout (SORE IN 6 MINUTES!)
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- Опубликовано: 12 сен 2024
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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 athleanx.com and get the complete ATHLEAN-X Training System.
For more trap workout videos and exercises for your traps, be sure to subscribe to our channel here on youtube at / jdcav24
I tried this workout today. It was brutal. It took me 8 mins and 25 sec. though. I could definitely feel my traps activating like I never felt them before.
@Lion Pride ?????
ΩKelzΩ Same here I'm going heavy asf and my shoulders are killing me
Lion Pride huh
Fuck, that's amazing. I feel like this would take me more than 12 mins.
How are your shoulders holding up? Any joint pain?
I did this yesterday. Now it’s going to be “Sore for 6 days”. Loved this. I need more trap size and this seems to really engage them.
Haha. Fr
*BEST RUclipsR*
*HANDS DOWN*
100% concur
Nije nixa je bolji
@@Miki-ub1fm hahahhah
@@mihajloarsic8978 😂
Agreed
The fact that you continue to give us such great videos and information for free still amazes me. Thank you for never bullshitting us or saying we can't do it without the programs. I'm just getting back into the gym and using your information from these videos, I know I will make good progress.
This workout is a beast!! I did it yesterday. I'm sore as crap. I never got this sore from trap workouts. Very good workout thanks for sharing!!
4:50 that's me in the background
Ur buff
😂😂
So strong full hard
0% body fat
You took the word shredded to a whole other level
6:41 - "When your about to bust but you've only been at it for 30 secs"
That made me laugh!
Lol
😂 🤣 😂 🤣 😂 🤣 😂 🤣
😂😂😂😂😂
I did this workout a year ago and my traps were sore for 3 day's. I'm gonna do this same workout today and see if it gets my traps sore again.
Thanks Jeff, Thumbs Up Bro.
his pec tenses in time with the music at 4:24
Wtf hahahahhaa
Almost 😂💪🏻
It's like an orchestra
Jokes on you, the music is done by the pecs
Goals
Hi Jeff. Huge fan of your channel. I’m about 11 months into my training and I haven’t had sore traps in months until this workout!
Loving these 6 minute soreness workouts! They're great for throwing in quick extra workouts when time is short and still wanting to throw in a workout instead of passing on it altogether. Looking foward to yoy doing a chest one too.
Jeff dude. I added this to my routine and I was sore when I was leaving the gym. Great job man! Thanks
Adding it to my next session
You've helped me out SO much!! When I first started working out I only did like push ups and regular lifting weights . I learned so much by watching your videos. I have like 10 videos saved 😂
You activated
My trap card...
Well done :D
Super Vegito Is that card your... Super Vegito?
Go fight merged zamasu wtf vegito blue you dont need traps
Super Vegito weeb
Doron Yaniv I dont get the reference.
First of all, I want to say I appreciate these videos. They help people like me that don’t have a lot of gym experience. Especially when it comes to using good form to prevent injuries.
Second, traps seem to be one of those muscles that we under utilize on a daily basis, and a lot of stress and tension rests there. Will regular trap exercises reduce that stress and tightness that builds up there? Will it increase good posture?
Thanks.
This is facts
I love you jeff, always posting what I need
bravo. i imagine it's really hard to go all out on cam like that. the faces he makes shows his intensity. that's 100%
Damn Jeff how's that cutting season going for you.
This dude is fucking shredded all the time.
Rip cord. Jeff dont do "seasons" he dont do "cheat meals" either.
there is no cutting to do when you don't follow the stupid bulk-cut regime. You stay shredded all year long.
Bulk-Cut is for punks.. It is possible to do both at the same time
eric garcia How do you bulk and cut at the same time? Please explain your statement... I'm really interested.
Jeff did a video about that topic.
Thanks Jeff, respect everything you bring to the table... Always inspirational!
*Forearms* sore in 6 minutes next? 💪🏼
The grip aspect of the first exercise is pretty good on the forearms too.
inkd_cali86 that made me laugh until my nuts hurt
Full.body sore in 6 mins pls
10 structure dropsets of : xnxx to pornhub to xhamster. No rest then repeat 3X for 30 nut busts in 10 minutes
😂😂😂😂😂
Jeff's teeth has more body fat than his body....
media.giphy.com/media/PKawjvvwNSWXK/giphy.gif
Lol awsome
Hahahahahah
Kraljjj
@@Miki-ub1fm resio
2:56 yooooo is that a bed I see up there?? 😂
Its there so he can smash girls from the gym everytime he wants by not staying away from home
Dayum
That is how much he loves his gym. He sleeps with his gym.
Aldo Gjonaj 👌🏼 agreed but I bet we all want that life
Yep. For cardio
without a shadow of a doubt Jeff is the best, most honest and knowledgeable training advisor on you tube.
having listened to most of them they just don't have the scientific know how or even the likabillity that Jeff portrays. another top vid💪👍
greetings from tijuana mexico jeff 👋💪
Electronic Music Visual Viva Mexico cabrones! saludos desde Carolina del Norte bro ✌
Electronic Music Visual ja ja ja desde Nayarit viva México cabrones
Jesus Maldonado ahuevo jalaaooos compas jalaos!!
saludos, compas. desde la mera mera Sultana del Nte, Mty NL! ajúa!
Jeff, totally appreciate your videos. They've helped tighten my chest muscles. My traps need activation and growth. I'm looking forward to doing the trap workout. Thanks, very much appreciated. 🙏🏼 ✊🏼
Did trap this morning but heading back now to knock these out thanks
Jax King dumb af
kole sox ikr
@Christopher Daniels wtf? Hahaha shut up bitch
Jeff is da man. Reminds me of Jeff Hornacek who played hoops for Phoenix and Utah in the 80s and 90s and now coaches the Knicks. These videos are so beneficial. Thanks!
thanks jeff, you have been such a great help and a motivator.
love the fact that Jeff actually listens to requests and takes out his time to read the comments. salute.
can you do sore in 6 min chest jeff?
chilah9 i really need that
***** thanks man I will try this today!
you were given all your strength son
Gonçalo Cardoso I recommend doing 10 reps bench with whatever weight you're comfortable with (I'm a weakling so I do 10 reps 45KG), then drop to the ground next to you and do 10 push ups. Then right back to the bench, and once done with the it, 10 more push ups. I do 3 sets of 10 reps bench and 3 sets of 10 push ups total. It leads to imminent failure for me. If you feel like you can keep going just do some bench press with weight you're comfortable with
Alexander Rusev thanks man I really appreciate your help, do you recommend normal bench press, incline bench press, dumbbells, barbell...
I'd really love to ask all the 'thumbs down' why they dislike these videos. I'm willing to bet it's out of naivety or laziness or just jealousy. This is golden knowledge, every video.
accidentally paused at 6:44 and my god it’s hilarious 😂
Pro tip, click 6:44 as fast as you can repetitively
Brian Holguin
😆
Pinching one off 🤣
Lol
This is a great series for small muscle groups that are often undertrained. I utilize these 6 min workouts to increase my intensity in the gym and still get out on schedule, and definitely plan on using this one. Thanks Jeff!
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
Jeff you're the best. Thanks a ton.These sore in 6 minutes helping me a lot.All my muscles responding and shaping up quite well along with a well watched diet.Thanks man.
Triceps sore in 6 minutes next? :)
alexandre desrosiers If the next sore in 6 minites video won't be about triceps you can try the twisted triceps workout of jeff. It's not 6 minutes but it still takes only 10 sets and it can get you sore :) I did it for three weeks(once per week ) and got sore every time.
Ali Berk ÖZDERYA 10 sets too many 😑
fuck yea
Windex Bottle I don't think 10 sets are too many for a complete triceps workout. It took me only 15 minutes to do it.
sinful simon 1 second up 2 seconds down and a 1 second squeeze at the top of each rep. 8 reps for each set and 60 second rest between sets. At the end 10 set takes 14 minutes and 20 seconds. Aren't 1 second up 2 seconds down reps with a 1 second squeeze at the top okay? Btw please don't get me wrong. I am not mad or trying to argue. I am a beginner and just trying to learn :)
Jeff, these SORE in 6 Minutes videos are EXCELLENT!!!!
I love all your other videos on RUclips and I've been using the Athlean X progrom for a while but I really, really like this new series you are doing... I hope you keep them coming.
Thanks.
Jim
Holy crap ,thanks for showing me that overhead trap raise!!
Suprised no one had shown this.
He has all kinds of great tips. My biceps only really started to grow when I did his drag curls. His biceps are insane
Can I ask which video the drag curls are on?
How to Get Big Arms - MUCH FASTER!! (Triceps and Biceps)
xLamAsian I was looking for this comment. I don't profess to be an expert, so this doesn't carry any weight, but I never would have thought you could isolate traps with and overhead motion! Very glad I stumbled on this video.
Did this workout today. My traps burn so good. Followed by some cable rows and back hyper extensions. Finished off with your weighted ab workout. Body was toast in 20min
Sore in 6 Minutes: Teeth
Just eat a steak well done.
SubZeroAppleSauce try full raw
My girlfriend has an excercise for that 🙃
@@CE-vd2px chewing on rocks?
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.
Lol shit has me weak, callin the cab!
this one killed my traps .
I wasn't feeling my traps after this workout .
This i incredible...used it as a finisher for my back and rear delt session and boy did it burn....grip strength and traps pushed to the limit! Thank you!
Sir u r very disciplined.
# Respect
Mass monsters are cool and all but Jeff is on a whole other level aesthetically .
0:50 who else is also reading the news updates in the background screen
Not me
First time I have worked just my traps alone. Definitely feeling the burn. Keep these type of videos coming really good workout.
Hey man
When i workout my chest i always get a burning sensation on the outside of my chest and the anterior shoulder. I have rested for more than a year but it still hurts when i work my chest. Are there any stretches for the outer portion of the pec?
Btw, big fan of your videos, keep the good work up man.
Didar R it's supposed to be burning, so you know your muscles are doing something!
First day working out gonna try this.
Will keep you updated
Hey jeff, love your videos!!! much love from sweden
Best trap workout I've ever had. Even my front delts got sore from that plate raise.
I did this 6 minute workout.... And I don't remember my traps ever feeling that sore for 3 days. 👍🏻
It doesn't work ??
@@HumanityNotDoomed It worked very well. Gotta go at it hard though.
@@michaels7368 ok I a goona try today
Putting the science back in puts you light years ahead of your competition namely Vshred. Good on you!
this man is fuckin shredded.
Ur best.thx being a perfect coacher .and in 1yr i follow ur every tips .and i got tremendous result.looking muscular and with fine shape.i watch ur vid.every morning before going to gym. With lots of energy .u gives me more motivatin to work hard in gym.ur best .best.best thats all.thax
I love ur vids keep doing what u do
I did the exercise Wed. Then Superset with dumbbells (rear delts, side raises, & front raises). Topped off with military presses. Here it is Saturday. And I'm slightly sore still. Right on Jeff. Thank U foe these 6 minutes sore series.
Calves in 6 minutes?!?
thats a really hard Challenge
Austin Moser shit. I would love a calves in 6 min.
+matt irwin i'll do it 10 times if I had to, lol
bicep pushups.
Austin Moser gtfo.
Whatever i Search this guys videos comes on top.
6:50 The face of Jeff, while we are already dead on the ground...
Epic
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.
WHERE WAS THIS THIS MORNING?! Guess I'll have to wait til next back day. Tomorrow.
Still w8ing for the next uploade
lmaoo 😂
I've watched a lot of your videos and adjusting my technique has helped a lot. One area I really struggle to feel a change in those is in the chest. As a chick I'm not trying to loose breast tissue per say-i.e. too much fatty tissue-but I would really like to see a sore in 6 chest workout.
Jeff Cavalier King Charles spaniel is my favorite breed of toy spaniels developed in Great Britain
Rich Piano's 5% Investment Analytics Company what's bracken brih
Rich poonani egg whites, 24/7
Rich Piano's 5% Investment Analytics Company egg white crystals 💎bling 💎
nice name LOL
Rich piano is dead
I did the shoulder workout and was shaking on the last set it’s great to change your workout
boy am I glad I found this guy 🤘👍💪✊ like if you agree
Billy Ford "like if you agree" fucking loser
Wes Jaegerjaquez apparently you and 19 others think so also lol 😂😂😂😂😂😂
Wes Jaegerjaquez i liked because i agreed
Blidiot Woofghidiot thank you 😊
“Like if you agree” pathetic fuck lol
Going into real time mode is really really helpful...thanks!
shredded af
Well Jeff was right, once again. Shoulders were sore, then Chest was sore, and I’m still recovering from what feels like, torn biceps. Giving this one a try today. Immediately feeling a good “pump”, and “burn”. The stretch and negatives suck. :) Thank you again.
ATHLEAN-X™
Hey Jeff, Do you keep the scapula retracted whilst doing the trap raise?
this is my first time to leave a comment on RUclips. I have to say I love your sore in six minutes workout program!!!
man the barbell keeps hitting my balls wut to do??
franco it's a shrug, bend over forward a little bit
franco go behind the back
Switch to dumbells ofcourse
Lmaooo
FoCuS
Thanks man you really help out a lot of people
Jeff, triceps sore in 6 minutes next please!
Harris Ali he already had done it
Akash Jaiswal look how long the comment was you street shitter
Badassjeez Ilum that video was uploaded before this video . you trash head
Do some skullcrushers
Hi Jeff, great videos. Hey, could you do a series of workout videos/programs, for us older (50+) guys. Thanks
Did this workout and I f**** my right shoulder up, now I can’t even do certain movements without my neck hurting. DO NOT GO HEAVY on the shrugs, or do the shoulder depression. 😪
Wow that music was awesome for the training! it sounds like a great adventure of power!
Sore in six minutes: Neck
LittleRich Hahahaha
LittleRich "Learn how to tie a noose in 6 minutes"
LittleRich Slayer-Angel of Death
Throat punches will get you sore in 6 seconds
jeff nippard does it
Great lesson for trap work. Every video you put up teaches a lot. Appreciate it
The music makes me feel like I'm playing 007 golden eye on Nintendo 64
Thank you for a great instructional video. Followed this workout and have been sore for 2 days! Follow this plan on all body parts - IT WORKS!
quads next? hamstrings next? glutes? yeeeeeeeeeee
Hey brother happy new year , I just want you to know I went and tried this today and you was right, feeling all day, Thanx for the tip
Traps after shoulder day?
Aaron Lee chicken legs?
Mestani
Excellent video. I just did this workout in the gym this morning and used medium weights (nothing heavy), yet my traps were bulging. Next session I will pack on the weight and will definitely incorporate this into my pull/back workouts. Thumbs up for Jeff.
RACK PULLS ABOVE THE KNEE BABYYYY
Skywalker fuck that. I injured the hell out of myself been out the gym for 3 weeks
Cause you're stupid and don't know how to do a good form rack pull. I feel nothing but my upper back and traps when doing above the knee rack pulls.
Try cheat shrugs. For me they stand with rack pulls on the top. Stretch you get when you drop all that weight is insane, do 4 sets of 20 with heavy weight(barbell ofc) and your traps will be sore af for the next 4 days
Skywalker agreed on that this is how i do it my traps are always sore
Jeff is insanely Shredded he always is! Constant professional
Notification Squad
You are the man!! You are so simple but so careful for us and give us the right advices at the same time, I appreciate it that, thank you very much!
quads and triceps would be very nice for the next sore in 6
beast mode Try max squats with body weight in 3 minutes. Aim for 50+. I managed 53 with 70kg, it was a good warm up on a cold day! Also try max chin ups in 3 minutes. I managed 53. Underhand grip and all dead hang, no cheating or kipping!!
Still the best fitness RUclips channel. Thx jeff
do chest sore in 6 minutes
You are driven and a driver. Thanks for all you do!
6:41 is me doing a heavy set on the toilet
Music is so wonderful and motivating. Thxxx Mr Athlean)
His brachial vein is more lateral, just like mine. I feel like it's so rare seeing a BB with a lateral brachial vein, everyone's is always medial. 👍👌💪
I will be doing this work tomorrow as part of my trap and delts routine. Thanks
Who else likes the workout music?
Makes me feel like if I'm about to go to war
acolytes777 ikr
Arlind Mehmeti going to war? Funny you should mention that, this music was used for the promo for the one month Athlean x special tactix program, which is a program for people trying to prepare themselves for any military or other physical readiness tests. Of course people who just wanna get stronger can do it too.
any idea what the music is called? / where it can be downloaded?
I thought I was tripping, I was scrolling through to see if anyone else had like the music.
Nice videos Jeff, ran into you at Ceaser's at the buffet with your wife last week. Was nice to see you in person and chat for a minute. While I had about 1000 questions for you I'm sure you were there on vacation like me so didn't wan tot bug you. Keep up the good work.