How To Build Bigger Traps: Optimal Training Explained

In this video we're looking at proper technique on several different shrug variations (barbell shrugs, dual cable shrugs, etc) to maximize muscular development of the upper traps while avoiding injury.

▹ My favorite lifting gear:

The belt I'm wearing in the video:
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‣ I like this belt because it's very lightweight, easy to carry around and doesn't feel "bulky" at all around the waist while still doing its job. This belt isn't designed for high level powerlifters using max weight on squats and deadlifts (a lever belt is better for that - see below) however it is very convenient and effective. I use it mostly for exercises like bent rows, bench presses, shrugs, etc. however will also use it for squats and deadlifts, especially when travelling. If you're new to wearing a belt, this is probably the best place to get started because it is so comfortable.

The straps I'm using:
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My preferred belt for heavy squats and deadlifts:
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‣ This is a heavy duty belt designed for more advanced trainees with big strength goals. I use it for heavy squats and deadlifts and it is very effective. If you're new to wearing a belt you may find it "bulky" at first and it can take some getting used to.

Watch my Neck and Trap Science Explained Video:

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SOURCES:

If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:

Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!

Intro Music:

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun's YouTube:

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

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

[Morfeusm]

My favorite opening themes-

3. Fullmetal Alchemist Brotherhood
2. Penny Dreadful
1. Technique Tuesday

[lukalisica]

Can you do a video about sleep deprivation effects on muscle growth?

[YeomanJustin]

Plate spin with the backwards hat. Amazing.

[rd]

Jeff I'm worried you might develop a muscle imbalance in your neck!!
I noticed in these Technique Tuesday videos you always sit at the same angle (toward your right side) Don't forget to switch it up! 😁

[FrischesG]

2:50 The plates landed symmetrical to each other. That was sick!

[xplicitreaper]

This guy is by far the most in depth and knowledgeable on YouTube, thank you so much for sharing your tips with us all.

[GreenTea]

I really need to say thank you so much for this video! I’ve been struggling with traps for a few months now, but since I’ve lowered my weight and focused on that scapular movement, my shrugs became way more effective. I was caught up in the old advice of going super heavy on shrugs that I never noticed my form was lacking.

[justinerickson]

Love how he includes the “bro” version of the exercise in all his videos. Such helpful information! Absolutely love the channel, and I have learned an incredible amount!

[gauravmishra]

Jeff acting as hyped up gym bro was on point and hilarious 😂

[tomral]

Literally the most precise, detailed and comprehensive tips on the right form of shrugs. No other shrugs or trap building video on YT will beat this. Nice one mate👏

[StarCrusher.]

Thumbs down. Was expecting a tutorial on catching big animals using traps.

[jaehyunxten]

Only two Jeffs you should listen to:
1. Jeff Cavaliere
2. Jeff Nippard

[Jd-szpf]

I really appreciate the amount of time and effort you guys put into these videos.
Keep up the good work!

[hb]

Jeff, technique Tuesday is one of the best series I’ve come across in a while on Youtube. Great production, editing, graphics, and explanation. A lot of fitness YT don’t go into the details of form like you and IMO it’s one of the most important things for the gym. Thanks for the hard work!

[HobbitLord]

Technique Tuesday? More like *techneck trapsday*

[evangelospapadopoulos]

I watch these videos for two reasons:
1. To improve my technique.
2. To see what "Douche Jeff" is up to!

[sacularts]

Dude the way you explain stuff in every video is very informative and down to earth. Been learning a lot from you lately. Thank you for putting so much good information out there!

[DNO_Fitness]

Great tip on leaning forward 10 degrees!  My favorite way to perform barbell shrugs is with a 2-3 second pause at the top in the 12-15 rep range.

[avikroy]

Hey Jeff great video man. One exercise I would include as well which I found to be really effective is doing a rope cable shrug, where you grab the rope from each end while your back is facing the cable and you shrug. Found it to be really effective since your scapula is retracted at the starting position.