Trap Workout (SORE IN 6 MINUTES!)

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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 o

Published 2017-02-19 · Watch on YouTube ↗
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