3 Tips For Massive Traps!

Most people use way too much weight on these.

MOVING THE ELBOWS UP CHANGED THIS WHOLE WORKOUT FOR ME. PURE GOLD.

#4💉💊

Thank you Peter

how many sets/reps

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.

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.

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?

Jacked Peter!😮

What is your opinion on upright rows for traps

Another great video Peter. I'm making better progress listening to your advice than I have in the last 3 years. You still competing?

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 🤷‍♂️🤷‍♂️

You can do these all day long, ain’t none of us gonna come close to Michelle Obama’s traps 🪤

Sound advice...thanks Pete 🙏

Natty? Anyone know?

Damn Mikel Arteta got jacked!

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.

Please do a video on 3 juices for massive traps.

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.

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?

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.

Lighter dbells done with an exaggerated rom, alternated with moderate heavy barbell & normal rom work for me... and of course deadlifts

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.

💖❤️💖❤️🙏❤️💖❤️💖

This is an AWESOME CHANNEL…. GREAT FIND

What is your position on heavy rack pulls for traps

i think of it as bringin my elbows up too. great advice

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.

Also do heavy a*s farmers carry thats how I developed mine

Totally need to implement this, and a great reminder i was forgetting about my traps!

Farmer Carries

Peter Khatcherian = Count TRAPula

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 cant do shrugs, they feel bad on my traps

Should you bring back the scapula during shrugs?

How to target brachialis??

My favorite is kelso shrugs on a cable tower. Really feel those working.

Pls do a video on lats workout!

How can I increase my skull crusher reps cause elbow starts hurtimg after 20-25 reps of 10kgs barbell?

What is your opinion on power shrugs?

Snatch grip shrugs and rack pulls MASSIVELY grew my traps. Grab the bar wide and shrug it.

Elbows 🤔 thank you

Just did a couple shrugs no weight… used the elbow focus and well I’ll be! It’s true, better stretch💯💯💯

Zercher Shrugs are the best, you can't cheat on them

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.