exercise 14.1 class 11 Trap Workout (SORE IN 6 MINUTES!)

Get the complete program - http://athleanx.com/x/all-included
Subscribe to this channel here - http://bit.ly/2b0coMW

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 http://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 http://youtube.com/user/jdcav24

exercise 14.1 class 11 Trap Workout (SORE IN 6 MINUTES!)
46,613 Likes	46,613 Dislikes
2,698,745 views views	8.61M followers
How-to & Style	Upload TimePublished on 18 Feb 2017

Related keywords

workout for huge traps,triceps musculation,traps exercises no weights,trap workout routine,jeff cavaliere quien es,burning eyes,bigger traps bodybuilding,shrugs workout,traps workout athlean x,workouts bkool,calisthenics workout for traps,barbell shrugs front,jeff cavaliere rutina,barbell shrug ladder finisher,bigger traps routine,jeff cavaliere mets,fatmagul cast,huge traps deadlifts,chest meaning in bengali,barbell shrugs reddit,traps workout at home without equipment,workouts gym,chest specialist,tipsnaps,biceps reflex,big traps benefits,absence seizure,trap exercises with resistance bands,tips de maquillaje,fitness your way,fatf,shrugs barra,traps exercises names,package tracking,barbell shrugs grip,shrugs en español,traps exercises for neck,workout fitness,tips para bajar de peso,workouts app,triceps exercice,fatty liver,absol,workouts at home,workouts for flat stomach,fitness quotes,traps exercises with barbell,workout for traps without weights,trap workout playlist,barbell shrugs gif,huge traps meme,huge traps workout,fitness near me,tips de estudio,big traps steroids,workouts crossfit,absentia,fat man,pack n play,athlean x abs,traps workout with dumbbells,chestnut,packers roster,father of management,trap workout music 2018,fitness models,big traps bodybuilding forum,traps workout at home with dumbbells,fitness evolution,workouts events,big traps at home,shrugs con mancuernas,burning man live stream,exercise of the lost doll,exercise meaning,biceps after babies,shrugs crossfit,traps workout cable,abs workout,barbell shrug weight,workout for traps mass,exercises อ่านว่า,athlean x review,biceps brachii function,triceps biceps,six advocaten,big traps small shoulders,traps exercises at gym,sixpack,traps exercises machine,bigger traps and lats,absolut juice,fitness tracker,absurd,exercise for traps and lats,jeff cavaliere height,হোম,triceps court,athlean x hombros,fatema,fatmagul,chest infection,chester le street,athlean x youtube,triceps extension,triceps sural,fatakesto,trap exercises cable,father's day 2019,barbell shrugged program,exercises using adjective,athleanx pdf,exercise for traps with pictures,triceps barre,barbell shrugs athlean x,athlean x español opiniones,how to get bigger traps wikihow,trap workout music,big traps genetic,compound exercises for traps,tips rosario,trap workouts bodybuilding,traps exercises images,how to get big traps fast at home,burning korean movie,package store,workout music,exercises for upper traps,barbell shrugs smith machine,burning amazon,triceps anatomie,athlean x pdf español,cable workout for traps,jeff cavaliere dieta,exercises for traps and delts,shrugs bracing upper body against an incline bench,trap workout athlean x,big traps naturally,exercise during menstruation,exercise machine,home minister,father of chemistry,big traps with dumbbells,exercises แปลว่า,barbell shrugs,sixty fruits,triceps dips,how to get big traps without weights,packers schedule,trap workouts,trap workout at home,fitness singles,exercise traps for sale,huge traps exercises,traps workout at home,biceps stretch,sixt rai,athlean x/carbs,exercise benefits,exercises for oblique,barbell shrugged one ton challenge,sixth june,fatigue,barbell shrugs hand position,bigger traps fast,workout plan,athlean-x,dumbbell exercises for traps,traps workout at home no equipment,traps exercises with free weights,jeff cavaliere wife,tips para adelgazar,exercises on conditional sentences type 1,exercise for weight loss,exercise song,athlean-x program,exercise for your traps,traps workout reddit,pack and play,workout routine for traps,tipsarevic,biceps femoris tendon,barbell shrugged vault,sixt hoofddorp,sixt contact,workouts for arms,how to get big traps at home without weights,trap exercises bodyweight,gym workout for traps,exercise for lower traps,trap exercises athlean x,pack rat,huge traps how to get,exercise for traps at home,burning godzilla,athlean x español descargar gratis,fatty liver treatment,trap exercises with bands,traps workout chest,bigger traps deadlifts,exercises for pelvic floor,athlean x carbs,abscess,exercises for rotator cuff,workout quote,trap exercises machine,home loan,tips para una entrevista laboral,biceps workout,absinthe,packing cubes,biceps exercises,exercises for traps reddit,burning man,burning mouth syndrome,exercise for big traps,workout แปลว่า,big traps and shoulders,fitness 19 hours,jeff cavaliere antes y despues,trap workout bodybuilding,best workout for traps,how to get big traps body weight,sixt autoverhuur,exercises for glute,trap workouts with dumbbells,workouts for runners,traps workout bodyweight,barbell shrugs front or back,six sieraden,athlean x abdominales,how to get bigger traps without weights,ফটাফট,how to get big traps without shrugs,exercises แปล,barbell shrugged podcast,how to get big traps and shoulders without weights,trap workout music download,exercise for upper traps,bigger traps at home,biceps tendinitis,trap exercises t nation,fitness 1440,big traps look bad,weight exercises for traps,barbell shrugs vs dumbbell shrugs,exercises present simple,trap exercises kettlebell,biceps muscle,traps workouts,bodyweight exercise for traps,biceps tenodesis protocol,jeff cavaliere wikipedia,triceps corde,bigger traps calisthenics,burning man map,trap exercises without weights,how to get bigger traps and delts,traps workout huge,bigger traps men's health,athlean x x,how to get big traps quickly,traps workout chart,shrugs muscles worked,abs light,biceps brachii,shrugs off meaning,barbell shrugs rep range,chest freezer,barbell shrugs bodybuilding,how to get big traps with bodyweight,big traps workout,exercises for sciatica,burning man 2019,shrugs significado,triceps elastique,how to get big traps fast,barbell shrugs behind back,chest measurement,bigger traps with dumbbells,burning man dates,tips para ahorrar,exercises for lower back,workouts by katya,fitness watch,packers vs raiders,exercises for back best,biceps curl,burning bright,workout abs,athleanx app,abstract definition,trapezius exercises without equipment,workout for lower traps,packers score,exercise for traps with weights,trap workout at gym,athlean-xtm - youtube,jeff cavaliere memes,ফাটাফাটি,traps huge neck,chester bennington quotes,traps exercises bodyweight,home icon,home decoration,packers raiders,exercise for back pain,fitness blender,barbell shrugs weight,trap exercises reddit,trap workout mix,barbell shrug ladder,tips para el cabello,package tracker,barbell shrugs sets and reps,home picture,exercises for middle traps,barbell shrugs form,shrugs meaning,workout schedule,how to get big traps at home,sixnine,chest congestion,workouts traduccion,huge traps bodybuilding,athlean xero,workouts exercise and training plan pdf,chester bennington wife,workout machine for traps,traps exercises athlean x,shrugs curls,athlean x program,home theatre,homeopathic dose,absolute value,athlean x app,fitness pal,exercises for traps with pictures,absolute zero,trap exercises face pulls,traps exercises without weights,barbell shrugs exercise,workout chest,tips para dejar de fumar,triceps machine,bodyweight exercises for traps,athleanx program pdf,athlean x biceps,big traps muscle,biceps tendon rupture,bigger traps in 2 weeks,tips de uñas,home depot,chest pain in right side,workouts en casa,trap exercises with dumbbells,chester university,workout คือ,exercise 9.2 class 12,athlean-xtm age,workouts freeletics,six and sons,workout station,exercise 1.2 class 12 maths,workout for your traps,home youtube,packback,six sigma,exercises for lower traps,trap workout for mass,good exercise for traps,biceps tenodesis,huge traps routine,home ministry,big traps without steroids,traps exercises bodybuilding,good workout for traps,fitness 19,traps exercises cable,exercise to reduce stomach fat,exercises things in the classroom,workout for upper traps,packing list,exercise to increase height,chest tightness,workouts at ifit.com,exercises for traps bodybuilding,exercise for traps and delts,chest workout,burning man tickets,exercises on prefixes and suffixes intermediate level,how to get bigger traps,burning down the house,barbell shrugs for traps,how to get big traps bodybuilding,workout motivation,exercises present simple tense,tips para estudiar,big traps vs small traps,absolute,workout routine,chest pain gas,shrugs emoji,traps exercises with resistance bands,trap workout music mp3 download,father and son,chester bennington,traps exercises routine,huge traps intimidating,best exercise for traps and delts,home alone,biceps femoris,barbell shrug form,home logo,tipsbmx,traps workout calisthenics,traps workout routine,burning bush,father of finance,fitness equipment,workouts gmt,tips para dormir,best exercise for traps,chest of drawers,jeff cavaliere instagram,bigger traps from squats,burning maggie rogers,athlean-xtm,jeff cavaliere medidas,fitness connection,fitness sf,traps workout machine,workout for front traps,trap workouts without weights,sixtijnse kapel,barbell shrug behind the back,tips para picadas,bigger traps tips,how to get big traps exercises,trapezius exercises no equipment,huge traps and shoulders,getting huge traps,shrugs dumbbell,athlean xero pdf,exercise for bigger traps,traps bigger than shoulders,trap workouts at home,workouts for beginners,athleanx xero,father,big traps fast,how to get big traps naturally,fitness factory,athlean x gratis,bigger traps and delts,shrugs off español,workout for big traps,bodyweight workout for traps,how to get bigger traps with calisthenics,pack up and go,biceps tendon tear,tips para cuidar el medio ambiente,exercises for mid traps,home tutor,best exercises for traps and neck,bigger traps in 30 days,traps exercises at home,chest indrawing,bigger traps in 4 weeks,home loan bd,barbell shrugs proper form,trap exercises youtube,jeff cavaliere wikipedia español,burning tree country club,trap workouts reddit,develop huge traps,workout at home,trap exercises bodybuilding,triceps poulie,triceps jambe,home design,workout meaning,barbell shrugs alternative,burning sensation in foot,big traps t nation,home alone 3,exercise music,building huge traps,shrugs urban dictionary,traps workout music,home economics,huge traps program,biceps tendonitis,athlean-x inferno max/shred,jeff cavaliere español,exercise quotes,big traps exercise,athleanx instagram,bigger traps without weights,jeff cavaliere opiniones,huge traps fast,jeff cavaliere net worth,athlean x login,how to get big traps athlean x,exercises on paragraph writing,shrugs traduccion,how to get big traps and neck,bigger traps exercises,burning love,sixt amsterdam west,tips de belleza,jeff cavaliere biceps,absolute unit,traps workout no weights,sixhaven,workout ออกกําลังกาย,chester,exercise for traps and shoulders,biceps and triceps,how to get big traps and shoulders,barbell shrugs benefits,back workout for traps,absentia season 3,absentia season 2,how to get big traps with dumbbells,workout program,build huge traps,exercise for traps with dumbbells,traps exercises reddit,trap exercises at home,barbell shrug muscles worked,exercise 11.1 class 12,big traps bodybuilding,exercises for traps pain,exercise cycle in nepal,workout back,tips para cuidar el agua,packman,athlean x español,trap workout songs,packers,jeff cavaliere athlean x,trap exercises cable machine,exercise for traps with pics,how to get bigger traps and neck,fitness classes near me,athlean x pdf español gratis,workout quotes,exercises for traps mass,burning sage,jeff cavaliere piernas,traps workout pdf,athlean x program pdf download,triceps poulie corde,triceps barre au front,exercises definition,triceps brachial,workout song,trap workout bodyweight,abstract,ফটো লে,fitness centers near me,biceps tenotomy,athlean x esp,homeopathy,triceps trx,huge traps steroids,huge traps t nation,exercises for traps at home,athlean x instagram,big traps are ugly,tips para uñas,workout for traps and delts,workouts significado,triceps femme,huge traps at home,six serie,abs cbn,packers depth chart,workout leg,fathers day,packapalooza,how to get big traps bodybuilding forum,exercise of grandmother,home door design,abstract art,how to get bigger traps at home,exercises and technical solution in calculus,exercise video,fatima sana shaikh,barbell shrugs muscles,triceps poulie basse,shrugs barbell,jeff cavaliere abdominales,fitness center,workout app,six flags,traps exercises dumbbells,exercise for traps images,trap exercises pull up bar,exercises for traps with dumbbells,workout for bigger traps,huge traps muscle,trap exercises smith machine,burning house,trap exercises other than shrugs,barbell shrugged podcast download,exercises for traps youtube,exercises for overactive traps,barbell shrugs hitting balls,abstinence,exercise of about love grade 12,biceps vs triceps,exercises for lower back pain,jeff cavaliere abs,workouts to lose weight,how to get bigger traps fast,shrugs off,workout for traps at home,sixt,best exercises for traps,traps workout at gym,athlean x pdf,trap exercises no weights,sixt amsterdam,best exercise for traps mass,chest pain,how to get big traps,pack pride,sixt busje huren,big traps meme,barbell shrugs workout,