Today we’re going to continue the ONLY TWO exercises you need for muscle growth series and talk about TRAPS! Now, I’ll be the first to admit that my traps have never been my strong suit. But even without being genetically blessed, I’ve been able to see a lot of improvement over the last few years because I started to filter out all the BS and adopt techniques that actually work.
In order to grow your traps they need HEAVY WEIGHT and VOLUME, but performing only shrugs isn’t going to cut it. Traps are not like other muscle groups. They need PUNISHMENT and can handle a lot of it!
The problem with shrugs and similar exercises is that they’re not challenging enough. Yes you might be able to shrug 225lbs for reps, but that’s about half of what your traps can actually handle and if you’re experiencing little to no growth, then I bet this concept is starting to sink in. But don’t get frustrated, just get ready for two exercises that when done properly WILL result in traps growth!
Exercise #1: Above The Knee Rack Pulls (5 Sets: 5 Reps)
For this exercise it’s crucial that you set the barbell to the proper height. This is a STRETCH exercise, so the initial pull should be as short as possible so you can put all your energy into lifting as heavy as you can. Also be sure to pause and really FEEL the stretch on each rep. Don’t just lift and then slam the weights down. Rest 60 – 90 seconds between these sets.
Now, there has been A LOT of debate on YouTube as to whether rack pulls actually WORK. Certain know-it-all fitness experts have even made SCIENTIFIC videos on why SCIENCE says they’re not that effective for traps growth. But the funny thing is that all the people who talk about rack pulls being VERY BENEFICIAL for growth have MUCH BIGGER traps than the people saying they don’t work. HMMMMMM, I wonder why??? It’s kind of like when your out of shape friends tell you that you go to the gym too much and you’re going to over-train. It’s like dude, get out of my face.
Rack pulls are a phenomenal exercise that CAN and WILL lead to serious traps growth, especially as you become stronger and stronger over time and the main reason why they’re so effective is because they’re forcing your traps to handle A HUGE LOAD. If they didn’t activate on this exercise your shoulders would rip right out of their sockets. Something has to be holding them in place right? Also keep in mind we get the most muscle damage during the STRETCH portion of the negative and that’s basically what the entire exercise is.
“But Scott, don’t shrugs give you the same stretch?” some of you might be asking? Well, if you can shrug 225lbs for 8 reps, but can rack pull 500lbs for 6. Which do you think is going to cause the most damage for growth? But be warned, if you’ve never done this before you need to start light and work your way up. In fact, from the first time you try this exercise to about the 4th or 5th time you’ll notice a HUGE jump in how much weight you can handle. So be very cautious and safe!
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25 comments
For those of you quoting Jeff about upright rows. You should REALLY pay attention to what he says and teaches in terms of proper form. A dumbbell upright row is the same movement pattern as a wide grip on the bahhbell. A SUPER CLOSE GRIP is where the injuries happen. So please stop spreading misinformation about Jeff’s content.
Edit: Jeff seems to think a wide grip on the bar doesnt matter. That might be the case if you have flexibility issues. Personally, i have never had an issue with proper range of motion using a wide grip on the barbell. Jeff and I seem to agree on most thing. But not this. Try both and see what works best for you. Not a big deal. 👍
Even other certified phd teachers agree that upright rows work…
Clean and snatch grip upright rows are the best especially snatch grip. If it were to cause shoulder injury then every weightlifter would be injured
Agree with your comment about what's "bad" for you.
Too many pussys going around saying exercises are bad for you when the fact is if you're an idiot with bad form then anything can be bad but if you have some common sense then you'll be fine.
Put speed 1.25x
Thank me later
information is coming from the same place from where your thumbnails come from
From experience, the easiest way to get traps is a one way ticket to Thailand.
1:28 Above the knee rack-pull
4:09 Upright row
4:19 Best Part of this video
Anyone else here to listen to Scott say Bahhhbell?
Amazing!! Thanks !!
Scott, I always feel pain in the back of my neck from overhead shoulder pressing (barbell or dumbbell). Could this be due to weak traps?
Sexy, smart and confident
Youll never see a video about fitness where guys wear a shirt
Thanks Scott. I believe a wide grip upright row does double duty by developing both the traps and delts, thus a great combination exercise.
I have never felt my traps like i do now once I started doing rack pulls..
This man has the most confusing accent ever.
Probably shouldn't listen to a guy without good traps…
But I'm guna listen anyways lol
On point, Scott, videos are way better than ever and they were always good
the thumbnail looks a lot like this other channel i know…
thanks Son Goku
great series Scott. i found the best way to get huge traps. i am a pre average guy but got big traps by playing Rugby League ! no shoulder pads for tackling
Is there someone on YouTube making clickbaity videos…😂😂😂
Hey Scott you are the best trainer in youtube! i follow you since long time and sorry for not commenting all your videos (im not that social lol)
I wish he could scream louder so I could hear him.
I guess I'm not the only one who can't stand Jeff Cavalier