HOW TO BUILD MASSIVE TRAPS (You're Doing It WRONG!)

Figured it's been a while since I did a trap workout so let's get after it!

A few key points I wanted to get across in the video... First, it's not about throwing on a ton of weight or grabbing the biggest dumbbells and shrugging as many times as possible. If it was that simple then everyone would have massive traps. That only works for those people who's traps grow from just carrying the groceries inside. If you have had trouble in the past making progress then you need to drop the weight and start really contracting the muscle!

Second, I think people spend too much time doing up and down movements and not enough on angles that really contract the lower & mid trapezius. If you neglect that area then you will end up looking great from the front but when you turn to the side you will disappear!

Let me know what you think in the comments below and get after it!

[jroberts]

Anybody else have this guy's channel pop up out of nowhere and now you're addicted to it?

[ClifHamburber]

Im 61yrs old now. Ive worked out my whole life. Ive learned so much from you just recently. Great stuff, thanks man.

[chrischisholm]

Finally a jacked dude who shoots from the hip with a funny side. Ryan knows his stuff. Keep it coming, I’m listening

[tank]

Tip: The upper fibers of the traps (in most people) tend to be type 2A fiber dominated (fast twitch oxidative) since we use them when carrying things (similar to the calves). If you dont see much results from the standard 8-10 range, do HIGh reps with added intensity (slow controlled eccentric contractions and a powerful concentric burst) for a few months and see what comes of it. I got little results in my traps until i adopted a high range (minimum of 20 reps). Started with 135 and saw BIG progress in a short amount of time

[Marcidius]

Okay, the last exercise is seriously EXACTLY what I needed! This gives me a crazy pump directly in my mid to upper traps and it doesn't feel awkward! It doesn't feel like I'm getting other muscle groups involved, at least minimally... and it allows me to work hard! I'm feeling it right now... this is all at my home gym where I don't have any cable machines at all.

Thanks Ryan, I love your stuff. Been a follower for a couple years now.

[qmccarr]

I started doing the straight bar rows about a year ago and I can say with confidence and experience that they absolutely BULKED my overall trap development. I haven’t done shrugs since. Waste of time. This will work all three trap muscles perfectly. I learned that from watching this channel. Never did them before I saw this and I’m so glad I did 👍🏻

[michaelodil]

I love that Ryan displayed the seated, open-palmed, version of really isolating those traps and showing what it looks like to wrap those elbows during the contraction. I have also found that you can do those standing while holding 2 dumbells, open-palmed and leaning slightly forward, to the side - really finishing off the contraction with a good pull and second squeeze.

Also, I too have become a fan of using the handle extensions during the seated pull to hit that 3D look. Great Video!

[MattyO_]

Your sense of humor is amazing. Been following for a bit over a month, got the 30 day garage program and love that there are other people out there that enjoy pain. Thank you sir for all you do.

[iphockeystud]

Anybody else watching Ryan talk about traps at 7 am to start your day?

[_ErIc]

Tha is man I’m the guy who grabs the heavy weights and shrugs and you’re correct they don’t grow much definitely not a fast growing muscle .... I will try this method for 2 months hope to see a difference. Thanks bro

[clarenceitumeleng]

This here is my favourite channel, always precise and straight to the point

[adamkathy]

Been working out for 28 years, I used to think I know It all. Thanks for schooling me, I have been following you for 2 months, best 2 months of my life!!!

[blackphoenix]

Here before that "Natural Hypertrophy" fella.

[drfjord]

Love the homeschooled comment! Homeschooled all 7 of my kids... got them all on these exercises up the good work!

[michaelc]

Hey Ryan,
I’m 63 and have been following you since the beginning of March while quarantined. I’ve added muscle increased strength and developed a need to work out with dumbbells only. How about a trap workout similar to this with dB only

[MegaGEZZZ]

You sir, are my favourite YouTuber for training, you show different ways of using simple gym equipment without a condescending overtone and all in 5 minutes or less thank you 🙏🏻

[nub-cake]

I can't explain how perfect the timing of this video is. I've neglected traps and after seeing myself in a picture recently I realized they are an important element of a well-rounded physique. Thank you!

[danp]

Love these videos. short, sweet and to the damn point. It finally got me going after a long battle with depressions and making excuses. He make sit sound easy to start and it is. I was in my own friggin way the whole time. Thank you!

[truthundertension]

As always, great content. Traps are usually an afterthought for many and even if it’s not, all most do are simple shrugs. This video is fantastic because it doesn’t only show a few more movements, but it educates on effective movement patterns which could result in some good experimentation to have more fun on those traps! Nice work brother!

[thegrinder]

I find it funny that while brushing my teeth this morning, I had this same thought about traps. Turn the hands over and squeeze.
Great content AGAIN!