How To Build Bigger Traps: Optimal Training Explained

I'm determined to bring up my upper traps and neck this year... let's get after it!!

Great exercise... walk with the trap bar

Love your content bro 💯

When you shrug, you should feel like you can touch your earlobes with your shoulders. A superb presentation: I subscribe.

Is 110lb each hand dumbells decent at 15 reps?

About half the times I do shrugs, I get a neck kink that will hurt for several days and cause major neck stiffness. I'd like to be able to work traps, but don't know how to without the neck issue.

Why do you think that the smith machine shouldn't permanently replace the free-weight

He has big shoulders but his traps are lagging. Ppl should give advice on their best body part. Trapezius is not his

Thank you Jeff!

😂😅 voice doesn't match body!

Lol u have no traps 😊

I have lower back issues so i can't lean forward even during smith machine shrugs without severe pain. The cable shrugs are a life saver.

For the single arm lat pulldown, is it 12-15 reps per arm or total?

old school traps machine are also good

What about doing a standing mid-supinated grip row movement.

Guy sounds like picture fit

Wow this cable shrug in is breaking up trigger points. Self-massage gains ftw 💪

Woah i didnt know I needed to see this, the cable rack exercise looks exciting i can’t wait to try it !

coach morning i see somebody upright row curve the back..what is your openion?

Gracias perrito!

i was struggling with the form as i was feeling more triceps then traps but now i fell alot more traps firing with these tips thank you jeff life saverr

Are you squeeze glutes when driving hips forward, and should we squeeze core when lifting the bar?

I have traps just because of my hunched back. Since i started lifting my traps became bigger, but i don't do a single exercise for them plus i'm a girl. I guess I constantly shrug my shoulders during exercises because of my bad posture :(

Variations of deadlift and quick lifts are also very good for all three heads of traps. They cause loaded stretch that is more important than concentric phase for hypertrophy in any muscle. Plus these exercises allow very heavy overloading opportunity that is another critical driver of progress.

I've found the trap bar shrug to be better than all other versions.

How much weight should I use. Honestly I can lift as much as I can even get off the ground but on the shrug I can't even feel it in my neck. I usually lose my grip before I even feel like I worked my traps
And I have NO traps

the way bro jeff walked off was f*cking hilarious!

is this still the best way? i know its only 3 years ago but i think you have developed a lot in this time jeff. Maybe throwback or traps revisited video?

Started shrugging with light dumbells today, fun.

I bloody love shrugs with Versa grips.

Manlet

@Jeff Nippard youre GymBro D'Bol Gangta gets me every time....

It's only a matter of time to when we have a sort of downloading process to our brains much like the matrix when neo learns different fighting styles and techniques. It's currently up to each personal trainer to teach their ways to their way of learning or similar mindsets and body types. If someone doesn't understand the different ways this can be done, different body types, weights, etc it's more or less a guessing game. Unless this person had experience prior to learning and the teacher more experience in life while learning, therefore teaching the technique. Again, all technique and not every person can watch, learn and apply said techniques. Even if they could, there's difference in speaking, understanding, demonstrating, technique, and ultimately applying these learned skills. It's crazy if you really think about it. The time it takes to learn any said skill set. Not to mention one that pertains to a certain, already predisposed body type. This is what separates the "pros from the joes " in being a personal trainer. Someone has to already have the inherit abilities to train people of almost a completely different body. Before their journey into weightlifting. These personal communication skills will prove more vital than the workout itself. At least this is all my belief!

Why does the fitness community say "EE centric"? The word is eccentric. EK-centric. Both Nippard and Israetel (among so many others) say it this way.

im in ppl split, when should in train trap ?

I'm one of the "lucky" guys who even as a natural get quite a bit out of deadlifts, on the counter side they aren't nearly as tough and get sore much easier than for example my calves which can take a brutal beating with hardly any effect (got that right but it takes lots of direct intense work unlike my traps) but I'm wonderin' if I should still try to strengthen my traps till they're not the muscle that gets sore the most on compound lifts or if I'd risk overdevelopment...

This guy talks talks talks

Can you do some bro skits ?

I was taught too have my shoulders back and chest out for doing Shruggs for optimal form.

JesusIsKing

Ahh. Giant oversized and out of proportion traps and front delts.
The most obvious signs of peds usage - along with the bacne and garden hose veins

my program has shrugs on pull day. but isnt shoulder a push day? if i understand it right i shouldnt work my shoulder after a day i just worked shoulder?

When ever I do dumbble shrugs with heavy weight I get a very severe pain in my lower neck ! I Tried leaning forward but still getting the pain.. any advice ?

What about Kelso shrugs??? Like what do you think