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Muscle-Building Workout and Diet

What’s up, guys? Jeff Cavaliere, The Sore in Six Minutes series continues,
and this time we’re hitting the traps. It’s a six minute sequence that you’re going
to do. Again, simple in terms of how we structure
it, but the effort is going to be something that you’re probably not accustomed to, and
that’s great because this is what we’re going to use. The overload, the uncomfortability here to
demand a change, and to demand that soreness the next day. Now, how are we going to do it? We’re going to go with the old classic, the
barbell shrug. We’re going to load it up to – not your
max weight here, guys, because when you see what we have to do you’re going to understand
that the volume is going to impact that ability to use that. But you’re going to use a heavy weight. For me, here, it’s 245. So again, we’re not breaking records, but
it’s something I’m going to have to sustain for a long period of time. I’m going to start the clock, and I’m going
to let it run for six minutes. So it’s just a running clock for six minutes,
and I’m going to start with the barbell shrug. What I want to do is be able to do 10 shrugs,
and then hold for 10 seconds. Then nine shrugs, and hole for nine seconds. Then eight shrugs, and hold for eight seconds. Realizing that even if your traps give out
– or don’t give out – your grip is probably going to. So at some point you’re likely going to stop. When you do, you’re going to work on another
exercise. I’ll show you in a second, but when we do
this shrug here’s one key thing I want you to focus on: you load the bar up, you shrug
up here, and then when you come down allow your shoulders to protract. Allow them to come down at that angle, okay? So when they’re here they’re up, and then
allow them to protract. Why are we doing that? Because the traps insert here, on the lateral
portion of the clavicle and the acromion. So when this part moves forward we’re getting
a greater stretch on the trap. So if we can let that protraction occur, we’re
not talking about doing rolling of the shoulders. We’re talking about just allowing them to
protract. Then when I come back up I’m not just lifting,
but I’m retracting at the same time. The key is, we’re getting more of that eccentric
overload and tension with every rep. up, and then eccentrically overload down. That’s going to help us to create that damage
leading to soreness later on. Now, I mentioned if I had to stop at some
point. Well, if I do then I come over here and grab
a plate. For me, I’m using 25lbs. the 25lbs will do an overhead trap raise. So we’d basically hold the plate here, like
this, and then basically hands down, thumbs pointing down. I’m going to then go thumbs pointing up at
the top, okay? Then down, under control here, and then up. What you want to do is squeeze your traps
to do the raise. So I’m squeezing my mid-back to raise the
plate up, and then come down. This is actually working the lower traps. The upper traps are being worked this way. Up on the shrug, the lower traps are being
worked here to stabilize the scapula as we lift up overhead. You do 10 reps of the overhead raise, go back
in here and resume wherever you left off. So if I did 10 and I held for 10 in a contracted
position, nine, held for nine, eight, held for eight, couldn’t get to seven; I go over
here, knock out 10, come back in here, seven reps, hold for seven. Now, I’m going to play it all out for you
as I did it, which is a lot of where it left me – out of breath, as you can see – and
I’ll show you exactly how we execute it and how it looks in real time. There you go. So there you have it, guys. There is your Sore in Six Minutes trap workout
– trap sequence, really – and people are already asking “Where do I fit these in?” I’d like to think of them as plateau busters. If you’re someone that can’t get a muscle
to respond and you don’t feel that you’re getting any response from that muscle because
you never get sore in it; these are guaranteed to induce that soreness. Is this the only way you could do soreness
and induce soreness? No. Does soreness equate, all the time, to new
growth? No, but because we’re overloading, and because
we’re putting the science back in what we do when we do this exercise, and we get that
eccentric stretch, we are adding the elements to grow. At the same time, when these are intense you
don’t want to start mixing multiple Sore in Six Minutes together. You’re going to be biting off more than you
can chew, okay? So make sure, again, you’re using this spark
and get yourself out of that rut, instead of using them as your workout all the time. Guys, if you’re looking for a program that
lays out exactly what to do step by step, day by day; head to and get our
ATHLEANX training program. We manipulate the volumes, we issue you the
workouts as we know you can handle them, and not just throw it all out there at random. All right, those are over at In the meantime, I know you like the Sore
in Six Minutes series. Continue to let me know what other things
you like to see and I’ll do my best to cover them in these future videos. All right, guys. See you soon.

100 thoughts on “Trap Workout (SORE IN 6 MINUTES!)

  1. Jeff what is the name of the music you used for this video please let us know I think a few people are asking about it
    (Best online trainer in the world easy!!)
    Anyone disagree go fuck your self!!

  2. Found this challenging my grip more than traps. And the plate raise burned my shoulders more than anything. Traps were still really sore the next day so thanks👍🏻

  3. If u really want Those Big traps, you gotta lift really heavy, look at Brock Lesnar. Its not something I recomend tho, But just in case you really want Those traps to pop out

  4. First of all, I want to say I appreciate these videos. They help people like me that don’t have a lot of gym experience. Especially when it comes to using good form to prevent injuries.

    Second, traps seem to be one of those muscles that we under utilize on a daily basis, and a lot of stress and tension rests there. Will regular trap exercises reduce that stress and tightness that builds up there? Will it increase good posture?


  5. I did this yesterday. Now it’s going to be “Sore for 6 days”. Loved this. I need more trap size and this seems to really engage them.

  6. Thank you for a great instructional video. Followed this workout and have been sore for 2 days! Follow this plan on all body parts – IT WORKS!

  7. You talk too much! -_- Actions speaks louder than words, next time please talk less and show more …..

  8. I have a shoulder that dislocates and horrible posture. I understand i need to work on delts, practice external rotation and to work on my thorasic spine which means lat and back work. Im a woman. Should I do shrugs??

  9. I so going to do this workout on my next traps day…I been bit lazy on my trap workouts…watching this I have to step it up..a been I a rut due to injury..

  10. Jeff be like : "Don't take your max…", than goes and put 4 plates -_-' Broh I would love to see him training and than go see a psychologist and be like : I use to train than I saw Jeff training, try it , amd cry all night hahaha lol Love you Jeff you are the best!

  11. The Einstein of fitness. You can see how stimulated his traps are after the workout, proving again that he knows what he’s talking about.

  12. Hey, I have a question here: Can I completely shrug all the way up? Jeff clearly isn't going all the way up, so should I follow that or should I shrug all the way up?

  13. I am finding many of your videos interesting…. however, I have had a PLIF of the L4L5. Weight training has become a real challenge, as I can't/shouldn't load my spine. Alternative's, or ideas?

  14. Great Video as usuall! I have one question. Started working out intense on traps for about one week and getting dizzy when i stand up (no matter while working out and sittin or relaxing and sitting) This is pretty much i changed since one week. Eating ok! Appx 1500-1900cal. a day on 188m tall 102kg. Not drinking alot, gonna change it. Any idea?

  15. Hello Jeff. If is there any need of other exercises if we already do the sore im 6 minutes? Do i need to include other exercises or not? Thanks! Love from Nepal

  16. I did this workout a year ago and my traps were sore for 3 day's. I'm gonna do this same workout today and see if it gets my traps sore again.
    Thanks Jeff, Thumbs Up Bro.

  17. One arm is bigger than the other, but the bigger arm is weaker… what should I do?
    Thank you for your videos

  18. At 60 years old I'm no longer man enough for this workout. Especially the count down hold shrugs after deadlifting.

  19. Hi Jeff! Question about the disclaimer at the end. Would it be safe/beneficial to work in 1 day of all your sore in 6 minutes upper only, and 1 day of all your sore in 6 minutes lower only, 1 time every other week if you're working an upper lower split? I love being sore because I feel like I did something but I understand with your pt bg you said not to use multiple of these for a reason, I'm just not sure why.

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