Build Massive, Functional Traps: Most Effective Strategies
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- Опубліковано 25 сер 2024
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In this video, we’re discussing the best ways to build the traps. The goal is to build massive traps that are also highly functional. I know that “functional” is a bit of a dirty word in this context, but my aim is to make sure to earn the title!
How can you make traps that are “functional?” A great place to start is by training all three parts of the traps: the upper, middle, and lower traps. The lower traps, in particular, often get overlooked and this can be a mistake as it leads to an imbalance that negatively affects posture,
I also think that the key to increasing trap size is to focus on their function as “carrying muscles.” There are a few ways we can do this - but I think there’s one exercise in particular that I think perfectly trains the traps according to their function. Can you guess what it is?
What’s your favourite trap exercise? What have I missed?
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I live in Norway, I am 19. I mostly fokus on martial arts training, but you inspired me to look to different kinds fitness displins to improve my training. Really want your book, but I am trying to save as mush money so I can to move to thailand to train there. Can you give me a good discount if i do a fitness challenge. I will record myself and send you a email as proff. You choose the challenge. You don't need to, I will still be your fan and probably will anyways buy your book in the future. Just shooting my shot and hoping for the best.
Can we get a Bioneer Yoked Training.
Traps.
Triceps.
Chest.
Shoulder.
Glutes.
I started doing farmer's walks with a kettlebell in each hand. I'm currently at 30 lb kettlebells for 2 miles and I can confirm my traps have blown up a lot. You fill out a shirt better and people definitely notice.
How can you hold on so well 😂
Try it in pinch grip with a plate or use 2 fingers at a time (thumb and any opposing finger) to level it up if it gets boring
Might try your system
Thanks for the tips but I don't do pinch grip because grip strength isn't my goal for this. My goal is more strength endurance/stamina...how long can I go at a high level.
I'm hoping to work up to about 100 lb each hand, but going slowly because I don't want to get injured. I started at 15s in each hand, but that was easy so I jumped to 25 and then 30 over the past two months. I hold the KB various ways--suitcase carried, overhead, rack position, but mostly regular farmer walks.
And my grip does eventually give out so I bought some deadlifting hooks so my grip isn't the limiting factor. The trap development is an unexpected side-effect.
2miles non stop?
I read Kelso’s Shrug Book recently and have been implementing his system by shrugging out my final set of every upper body movement.
Can’t do more pull-ups? Hang shrug. Can’t do more dips? Dip Shrug. No more rows? Keep that core tight and shrug away. It’s made every aspect of my shoulder girdle stronger and more stable. Highly recommend.
Definitely giving this a go, thanks for the golden tidbit 🙏
Cool
Each page of the book end with a
¯\_(ツ)_/¯
?
If you make a "don't use kids as weights" T-shirt I will buy it.
So are carrying kids killing our gains? Jeff may upload soon 🙃
Rather than killing gains....
Kids are a good source of protein!
Then wear it while using kids as weights!
Product guy...
I will buy a tank top of this
I wanna personally thank you for the Kratos routine you uploaded a while back on your website. With slight modifications to better suit my situation it has been a HUGE help for my cervical disc herniations recovery and overall improvement. You are a great source of information, keep it up!
Hey bro,would you mind writing your routune?
Can vouch for bear hug carries. They've made up a significant part of my training over the last year and the results speak for themselves!
good to see you here brother, I like your videos and style of training
@alucard Hey glad to see you here too! And Thank you! I've definitely had a lot of inspiration from Adam over the years
But..we can't see you so, maybe you could speak for the results so we know what they are like lol
@FredAllenBurge haha true! Well here is a vid from a few days ago, my back really didn't look like this before all the carries!
ua-cam.com/video/zi-x6N33TdM/v-deo.html
I can't say they're the only thing that contributed but since I started focusing on heavy bear hug carries my entire back has gotten a lot bigger
Fancy seeing you here!
I did removals and labouring for around 5 years and as a result I've never had to train traps. Carrying things in a considered/controlled way is the best way to build traps in my opinion.
True Mate worked Heavy Manual Labour for most of my life ...Brick Shit House Strong
Exactly what I am working towards in training, basic "farmer's strength". I guess you would call it "loading power" or something like that.
Working man, thats whats up. Thanks for everything you did man :)
@@martincosgrove1529 ayyy labors are where its at. remind me of old school strongmen B)
It does work. I'd have to unload and load 1500 lbs of tools from my truck every day (twice a day if I had to go out for lunch) at work for many years. Wasn't very long before my neck started to disappear.
Only four months in and you are looking HUGE dude, crushing your goals that you outlined. Keep it up.
Cuddling the RDX bag can never be unseen 😂
Since we're on the topic of functional, forearms must be next. We need those pumpkins Adam! 🎃
Alex Leonidas put out a pretty good video lately, and for really specific stuff, check out Voice of Armwrestling channel
He made a video about them a few years back. Just check the channel
@@justsomekid-sl4zv I know but an updated video would be nice as well
Especially in calisthenics, the lower traps are extremely important, perhaps just as important as the forearms. Even in the basic support in the rings (body straight like a pencil with feet down and off the ground) the lower traps will work as a primary stabilizer.
Furthermore, during pull ups, dips (full ROM of course) and tucked inverted rows, they will keep the scapula from moving away from the thorax and make sure that you can move your head - instead of being pinned between both shoulders - and prepare for whatever move comes next.
Great flipping video Adam
I think lower traps are what's been missing from my training. Love that your solution to that is dips and l sits. My dip bars arrived last week . Thanks for another great video
Some y raises might also help if it's a weak point
The Lu Raises are also a great exercise for big and functional shoulders and traps
Dumbbell rows can be great for the traps, especially if you don't lean right over, and RDLs have grown my upper traps over time (I don't do any upper trap isolation at all)
Also I find if you do DB rows with your elbow stuck out on an angle instead of next to ribs it hits the traps and rhomboids more.
@@ukguy very true
Enthusiasm is a winner .great video.please make more . refreshing
I'd love to see a video on the serratus. In my opinion it's one of the coolest looking muscle groups, but few people talk about it and usually only in terms of small rehab movements. I see it as kind of like "the other big scapula muscle" after the traps and rhomboids.
Oh yeah for sure, it’s gonna be the main thing rotating the scapula up and dragging to forward. When people do their lat spread, it’s the serratus pulling the scapula forward. It’s hard to do a whole video about it because the only way to train it “directly” is by doing scapula push-ups either on the ground or on dip bars (or some alternative of course). Most of the time, if you practice hollow body stuff in gymnastics your serratus will blow up. Punching also does similar. A lot of normal chest exercises don’t as much though since things like the bench press require those pulled back shoulder blades.
I just want to say thanks Adam for years worth of great content. You are unmatched
For the amount of high quality content he puts out, Bioneer remains underrated
Body weight rows are a fantastic addition to any tower routine. They fixed my posture and seemed to improve my performance universally. I'm excited about some new compliments and alternatives.
My traps were biggest when I was competing in strongman, I didn't do shrugs but lots of deadlifts, powercleans, log clean and press and of course various carries.
My traps grew a lot when I practiced Capoeira for a while. It's really fun and you spend a lot of time upside down on your hands.
You just put a positive spin on “dad bod”. Amazing!
And I'm working traps today! Perfect timing! Excellent content as always 💪
Amazing ! Just on point, I feel pain in what seems like my upper traps lately and the shrugs are not really working for me, I was looking for more functional exercices. Maybe the lower traps are the problem. Thanks bioneer, absolutely loving superfonctional 2.0 btw !
Seeing the bioneer holding and cheering a sand bag like a Lil baby it's freaking hilarious 😂
Sandbags are really useful. Fill up the rucksack with sand bags. 40kg bag really easily. Great video 👍
I would recommend strand pullers or Chest expanders. They really work the traps and shoulders to give that Yolk build
Live in UK? Can you recommend me a good Chest Expander? Thanks 🙏🏽
chest expanders are great for traps, shoulders and arms
So not the Yoke build?
@@bigm383pro egg
Doing which particular exercises?
Mate the innovative work you do in your videos and your actual work out sessions is nothing short of astonishing, you really need to start teaching out to other big bodybuilding/fitness youtubers like juju
I just want 2 say thnkx adam for years worth of great content.... amazing 😊
Just do a snatch high pull with a wide grip. This exercise improved my traps really fast.
Thank you for inspiration, i'll bring my kid along for training. Make it a fun activity we can do together!
And I m working traps today perfect timing excellent content as always.
An RMT I saw recently was surprised by the tension in my traps. I mentioned I use a weighted vest in training or a backpack and bags loaded with books, carry a heavy backpack to and from work, then don't drive so carry my weekly shopping home or walk it to the bus.
He was impressed but also told me to stop abusing those muscles so much. 😂
i appreciate the video and your newfound levity. great stuff!!
I have a 100lb sandbag and a 200lb sandbag that basically became my gym during quarantine. Carries with them were phenomenal
I just wants to thanks adam..perfect timing
Finaly my weird obsessions are validified!the upperback holds insane strength ,you just need to train it and give it true love
The best trap builder I’ve ever tried is the barbell high pull. Nothing has ever blown my traps up like that exercise. You don’t need to even go heavy, the velocity of the bar increases the weighted stretch massively. No idea why more people don’t do them.
Fantastic vid! Also; classy touch saying "bye" before running the ad. 10/10!
Duuuude splendid content as always. Love my farmer's walks and I always follow up my deadlifts with shrugs since the neurological activation means I can hit them hard. Also love doing straight arm pushdowns/scapular dips. Most importantly though, glad to see you kicking around in cheapass Puregym (not ditching it, perfect value for money and well maintained). Good to see you keeping it real with all your success. Happy Easter BH!
Impressive
Inspirational
Motivational videos as usual Masha Allah
I use my baby as weight. 13kg curls, press, carry. Naturally progressive overloaded too, got another self progressing weight due July
Outside work are incredible🤩
This has been really helpful, thanks man 🙏
This is the channel is was looking for
Strongman sandbags front carries work amazingly for traps. I got mine from cerberus strength.
Farmers walks, Zercher squats, zercher raises and snatch grip high pull are great for a trap attack.
Beautiful content but also I would add: if you don't have a sandbag, give barbell zercher carries a try, it will blow up your traps and core at the same time
Out standing wark. I love it 💪💪💪💪👍💪
His all videos is informative.
Will definitely give carrying a kbell around my house a try
Yes I've been waiting for a traps vid!
I’m working traps today! Perfect timing! Excellent content as always
And I’m working traps today! Perfect timing! Excellent content as always 💪🏽
I really like the format of the video, very engaging, well done bro :)
Scapula shrugs and the other small shrugs you mentioned are great!! Have just started using some of them but picked up more just now. They really burn. This is by far one of your best videos. Who knew you had a great sense of humor. Even if it is British. Ok, maybe cause it's British!
Loved the info and the editing. Switching to b&w for some of those chips was perfect. In the past, I kept a kettlebell by the stairs and every time I went up and down them I'd carry it up or down with me. Watching this makes me want to get back into doing that and maybe even hugging the weight sometimes to my chest to get in those bear hug carries. I definitely want to start incorporating more work for my lower traps after hearing this
Gym is good for health. I enjoy this exercise ❤
FANTASTIC working 💪
Been trying to pay some attention to my serratus so this is good timing to make sure I work the opposing movement as well.
Thanks, I can now feel my traps growing everytime I walk the 2km to get home with my 15kg bag of groceries.
Love the calisthenics focus
You are looking insanely good Adam!
An important point which could be covered I think, is say if you're going to stimulate traps by constantly carying a kettlebell at home.... then you'll also develop some tension which can influence function, physical sensation and more importantly it could result in injury.... so correct stretching (not sure what stretch would be suited) and maybe doing something like yin yoga would be an important supplement to such an approach.
Excellent work
Fantastic video keep it up you're doing amazing things 😁👍
Fantastic work
Great exercise techniques!!!!
My shoulders have been off for a while. A little crunchier than I would like.
I recently started doing some lower trap work and it was a game changer.
If you're in the gym, super easy to add some cable trap pushdowns (Aka straight arm pushdowns) as a super set
Fantastic workout 👏
Excellent work out
1:55 i woke up the whole house from laughter. Nice Mr. Incredible meme format
I've got the same over developed trap that my chiro says is from carrying my kids. In my case it gave me shoulder and clavicle issues. The best thing about kids as weights is natural progressive overload! My kids are around 25 kg and they keep getting bigger!
Excellent knowledge work out is really helpful
Inspirational
Motivational videos as usual Masha Allah
You should make a video on pain tolerance training, it would be quite interesting
I agree
Marvellous steps 😊
Amazing effective strategies 👍
When I was new to lifting, I heard the opinion that shrugging bars with less than 400lbs is a waste of time. So I did no shrugs.
So for over a year, I deadlifted every week and closed most workouts with two sets of farmer's walks.
My traps grew pretty respectably for someone who refused to do even a single rep of shrugs. Carries, rows and pull ups always did the job for me
Perfect timing
Are you planning additional videos for each body part like chest, back, arms, legs, abs ?
Definitely going to grab a heavy bag tomorrow
Your products are also amazing ❤
Excellent work ❤❤
Fantastic video keep it up you doing amazing things❤
Amazing exercise
Nice training 🎉
Very well done
Front lever for traps. And handstand pushups
This video was actual gold.
I wanna personally thank you for the Kratos routine you uploaded
Loved the info
For low back pain checkout an NKT practitioner. Most likely one leg is shortened due to a tight low back extensor and tight QL pulling the leg up.
Great work
Hey Bioneer, you ever thought of doing a mindset/physiology video on Master Chief (John 117) from the Halo games? You’ve done Doomguy, Batman, and other fictional characters, but I really think he’s a good analysis to share with us as well. Just a suggestion. Have a good day Bioneer!
Made my day
Perfect job
Just burst out laughing when he started playing with the heavy bag as of it was a baby.
Great advice btw
1:15
This dude's the most unique 👌
Excellent content