So you Want Traps? - My Top 5 Exercises For Building Them
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- čas přidán 28. 06. 2024
- People ask me fairly regularly how to build their Traps. My normal answer is "Strongman Movements". But in this video I actually break down and explain my top 5 Exercises that will help you add mass and thickness to your upper back. I hope this will point some of you in the right direction!
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Hey guys here are the timestamps.
1. Farmer's Walk 1:29
2. Rack Pulls 3:28
3. Front Loaded Carry 4:35
4. Shrug Variations 6:57
5. Incline Y Raises 9:00
Give me some likes or just do whatever you want.
Thanks for doing that man!
FITNESSFORTEENS 😐I'm gonna give you this love
High snatch pulls.
Power cleans.
Snatch grip deadlifts.
Farmers carries.
Bear hug carries.
Beast
ur a good human being 🤟🏼
"Higher weight than you want to, for higher reps then you want to."
Words to live by. 😉
Absoutely!
Brian Alsruhe I think that one Flew by most people's head . it's the secret to good training. increase reps or increase weight or both !
Brian Alsruhe those are the words I tell myself when I think "how do I gain weight?" In your wise words "eat more than you want to often and you'll grow." That's my new philosophy. Do more than I want to more often and you'll see results. Within reason. Not like- "drink more beer than you want more often than you want." Haha
that should be a t shirt
But u still have to be able to lift the weights ur able to get at least 15-17 reps with. That’s like benching 400 pounds once. Makes no sense compared to benching 260 10 times. U have to be able to get reps. The weight doesn’t matter much if u can’t pump anything out after fatigue
#1: *Farmer's carry/walk*
a. Very very heavy for short distances.
b. Moderate weight at moderate distances.
c. Super light for a walk (400/800/600 meters).
#2: *Rack pulls and its variations* , from mid-shin and upwards (deadlifts are good but rack pulls great).
Pause at the top/lock-out.
High reps. Heavier than you want to.
Variations: farmer' walk implements, car deadlift, block pulls.
#3: *Front loaded carry/walk*
Keg carry, bearhug sandbag carry, Husafell stone, Atlas stone; even bearhug plate carry. Anything that you carry in front of you using a bearhug style.
Walk extremely long distances at a heavy weight.
#4: *Shrugs and its variations*
Brian doesn't do shrugs.
Pause at top.
Don't jerk the weight.
Variations: BB behind the back, BB in front, BB overhead shrug
#5: *Incline bench prone Y plate raise*
Pause at top
Supersetted with Face pulls
Use the first three regularly.
MVP
Great info thanks.
Add Olympic Weightlifting variations at the top. Snatch grip high pulls BLEW up my traps.
@@stevenhewes1990 clean hi pulls,
Not the hero we deserve, but the one we need
I tried building traps with all of your methods and still haven't caught the raccoon digging in my garbage. Help.
Go heavier
Romeo Popaz water and pickles
Romeo Popaz yeah dude. Sounds like you have two possible problems: lack of potassium and dehydration or simply very weak hamstrings and you might need to drop the weight and focus on isolating the hammys.
Romeo Popaz yes, cramps are an enigma. BUT, we can for sure say that it lack of potassium (bananas, pickles,etc) and dehydration can increase their frequency. Also watch your caffeine intake prior to working out.
Fred Horner 😂😂😂
Those aren't traps, they are national landmarks.
Hahah thanks man!
@@BrianAlsruheOfficial careful landmarks are being attacked right now by that one Lives group.
I was about say same thing #epic traps
Lmao
@@andyb7213 ah found the woke edgy kid
Brian doesn't look like John Cena....John Cena looks like Brian! Get it together people...
Hahaha yes!
Gus Bus I hear that John Cena has a poster of Brian on his wall
shroudedunity hahaha John Cena also thinks how lucky he is to look like Brian
I hear Chuck Norris has a picture of Brian on his wall!
Jay Fraser Chuck Norris once tried to round house kick Brian, which ended with Chuck Norris in the E.R with a broken leg. This is why he has a poster of Brian, to remind himself to never mess with Brian again.
Strength & Performance come first, looking like you lift comes second. Good content, keep it up Brian.
Completely agree, and thank you!
Looking like you lift is important because it means you have good hypertrophy. Hypertrophy is important for strength.
Page375 honestly though if you are anywhere near as strong and athletic and badass as Brian, you will look like all those things.
if you lift and you do it with good technique and intensity there is no way around looking like you lift ( unless you are sick or your diet is shit)
don't foget about 5gallon buckets. $2 at any store that sells paint or lumber, got handles for carrying and a smooth body for front loaded-carries. fill em with anything from water, to dirt, to rocks, wet rocks, children, concrete.
Don’t know if anyone caught what you said towards the end but great idea
maxdecphoenix this man is genius
maxdecphoenix thx...hollup wut.
children???
@@jonathan069 i didn't stutter.
cause seriously, who doesn't have a car lifting apparatus??
I got a hydraulic jack, but it does squat for building my traps...good for changing tires tho.
I always warm up with a stone throw. From there i do a window jump to get my explosiveness up. I then bear hug a big HD-tv and carry it all the way home.
Sometimes i even get in some sprints while doing it!
Haha, then you do 5-10 for grand theft and get to truly build some huge traps!
💯
I just added those “Y making things” to my workout, right after some rack pulls, and man you we’re right
or... just always carry all the groceries at once
All the way from the supermarket on foot.
I got to the grocery store just to work out. Grab a big sack of rice and wander around till I cant carry it anymore. Place it down and head back home.
I wanted to thank you for this video. After my typical upper back workout, I did a farmers carry with 45lb plates for a couple laps around the gym. The burn was amazing!
T bar row with the wide attachment is by far the best trap exercise ive experienced
hey man I just stumbled across your Channel tonight and I am freaking glued to it. you are showing me a hell of a lot of things that I never knew about and also things I can do while I'm at work. I also really like how you are promoting the importance of compound movements and using your whole body in the exercise rather than isolating because that's exactly how I love weight training, through compound movements. I also do a lot of physical labor on the farm and it work and everything you were showing me is truly fascinating me. Thank you bro for your videos and I'm definitely going to keep watching
It's never boring to watch your videos till the end. Also I'm more and more convinced to drop isolation movements. so, Many thanks for your vids and the ton of info. Best channel by far!
Brian, i start follow you! i m new on ''lifting'', i really enjoy your videos, thx for tips and sharing!
(sry for my english)
I incorporated some of these into my workout after watching this video and my traps were burning the next day. Thank you!
im so happy i found your channel through Omar. You definitely deserve more subs man. Real and true content. No bullshit here
1st video of yours I've watched, excellent info! I'll be watching regularly. Thank you!
Ya when I first started doing farmers carries for 30-45 second sets (as heavy as my grip would allow) my upper back was destroyed after every workout. Another exercise that has a similar effect for me is Romanian/stiff-leg deadlifts with extra emphasis on keeping your shoulder blades retracted back THE WHOLE TIME. This also has the added benefit of destroying the rest of your posterior chain.
If I don't crank back on my scapula during RDLs, my lower back gets trashed. Seems like that might be important for staying tight. Good tip.
Yea man, those are great! Thanks for putting this out there!
"If you can't find something heavy at your gym you probably need to find a better gym" lol
Just came across your channel, and was browsing your video's and really like this one. I currently don't have farmers handles, but tried grabbing some plates and holding them to my chest and walked up and down the hill in front of my house. Definitely fried my traps AND grip. Going to be implementing the rack pulls into my back day too!
I love how u put in options that people would never normally think of, awesome stuff man!
Thanks so much man, I am trying to give people things they can do and maybe some stuff they have never tried.
"so you want shoulders?" next!
Hahaha if people want a series like this then I will make more.
Brian Alsruhe a series like this would be awesome, would definitely watch
+Brian Alsruhe dont need to do every single muscle but strongman most important muscles for example idk, anything coming from you is pure gold
There is a lot of truth in this statement.
Tommy Hampton i know this goes against conventional wisdom but i get the most comments on my delts when im doing heavy presses behind the neck, i dont do them all the time only to switch things up now and then
The only type of shrugs that have ever worked for me are really heavy power shrugs. Take a barbell with something that's a decent deadlift weight for you, with straps because you're not going to hold on to it otherwise, and do ugly power shrugs. There won't be a pause, it's too heavy for that but it absolutely fries your traps!
Love your channel I can really see the effort and the heart you put into it!
I love your channel man. Good work. Mentor to many. Thanks for your work
I used to think bodybuilding was life. until I came across this channel. and realise how silly bodybuilding is. and performance is much better then bodybuilding.
I feel that way man, but completely respect what people want to do. I just like it when people push human performance, wether that be in Strength, musculature, marathon running or ballet dancing. Seeing people push limits makes me smile.
Christopher Gonzales I agree 100% and switched over to strength and performance myself. Mad gains.
Absolutely agree Matt!
Christopher Gonzales must they be mutually exclusive??
They are completelly diferent animals.BB was a beautiful sport,before insulin,synthol and other garbage made the competitors look like pregnant freaks.That beign said,i think you are right,for most of us functional training is the way to go.
A wise manlett once told me the best way to build traps is, and I quote " heavy ass rack pulls above the knee with a five second pause" He was right. Praise lord Alex, God of alphaness!
I would agree man
4 weeks ago i did 585 for 4 reps for one measly set. Yesterday i did 585 for 2 sets of 10. Unfortunately i cant fit more than 585 on the bar
I remember people used to always say above the knee rack pulls was a suboptimal exercise, but I always preferred it to below the knee rack pulls
Get over that Wall is that sting lifts 5x5? it's a solid foundation program. I also added rack pulls to it as I feel deads once a week was too low. you definitely feel like you've been working hard..
I do stronglifts 5x5 as well, but I just upped the deads to 3x5
AWESOME video man, thanks for sharing the knowledge.
Love your channel man! It's inspiration and helpful tips topped with an amazing attitude. Your channel deserves way more subscribers!
Thank you so much, hopefully they come in time!
you remind me of the old elliot hulse, in a good way of course
I was thinking the same thing. Stumbled across one of his vids yesterday, found out he was into Strongman, listened to some of his advice, and instantly thought of Elliott.
idk Elliot is pretty sold out these days... but he still did fitness well. and he's strong as hell too
Sounds a lot like Elliot too- same voice inflections & word delivery.
Lmao was jus thinking that
Good old days, Ells.....weird now.
I love dropping the weight after farmers walk and having my arms start raising on their own.
Thanks bro! always enjoy your videos..keep them coming!
Thanks for watching them man!
Awesome video Brian. I really liked that you explained why the carries are so good at building the traps and upper back. Your level of knowledge and attention to detail is really above and beyond.
That is awesome David, thank you!
However, bottom line is that to build traps, you need heavy weight that will stretch the traps for a relatively long period of time. All of his recommended movements do that. Reason for the importance of the stretch is that even you are not actively contracting the muscle through a range of motion, the muscle is still firing like crazy to hold the weight. You're doing many little micro contractions. But because the traps are very strong muscles, you need heavy ass weight.
I completely agree!
Wrong!
@@thegreatestmantoeverwlkthe4819
Elaborate please?
this video was just flying weights. where is Brian I can't see you lol
Hahaha it's a keg with legs!
did heavy rack pulls Friday and could move all weekend. awesome! can't wait to do them again this week.
I totally love your videos! I believe the rack pulls have helped me with traps and strength. I also found my traps (mid and upper) grow from bent over rows. Thank you for your videos!! Awesome ! I really learned a lot!
notification squad wasssuuuup
Hahah
Brian Alsruhe Brian the strongman turtle back shell 🐢💪👍
Hahaha thanks man!
Nube question here... how do you determine your 1 rep max with the farmers walk? Do you carry as much as you can over 10 yards? 20?
Most contests have people carry as heavy as possible for somewhere between 30 and 50 feet without dropping it. That is how most people determine their 1RM.
Cool thanks man!
Sure thing!
some days i get pretty bad arthritis in my wrists, especially on pull related lifts. Would you advise against using straps or for example versa grips during the farmers walks? I would assume my 1RM would be higher since grip isnt a limiting factor. Am i at risk for injuring myself or am i just bi-passing a weakness that i should address(wrist weakness)?
Terrific contribution. Thank you !
Great info and sense of humour. Subscribed.
Jeff would be disappointed with your Face Pull technique.
The next time I buy a used car I will check to see if some muscle dude was picking it up and dropping it frequently.
Great list.
Power cleans are one of the lifts that fries my traps the most as well.
Very informative video, Brian! Keep up with the good work, dude!
Thanks so much for watching it!
Get Silent Mike to visit your gym Brian!!
Hahaha sure, wanna buy his plane ticket?
Brian Alsruhe if you buy mine :D! but on another note pretty sure he mentioned on his channel he's visiting different gyms in the states.
Yea man, I have no idea where he is planning to go. But I will hit him up and see if he will be in Maryland
Has anyone told you that your traps are huge?
Hahaha depends on who I am standing next to.
Thanks for the tips man
No matter what you learn something new everday
Great video. Going to try these today.
Farmers carry are the shit
I agree man!
Yep. Small as I am, my traps are popping from all the carries. It's pretty cool!
A question, or perhaps a video topic some day: I just started your linear progression program (it's awesome!). I wanted to start months ago, but 531 was paying off and it's stupid to quit a program that's working. So once I topped out, rather than refiguring and restarting, I went to your linear progression because it's a little more of what I enjoy in a session. Now 531 will run you into your true 1rm eventually. On this, I need to deload and test in 3 months. What's your opinion on the best way to run a testing day/week? Everyone has a method, but your methods have always proven to be solid, practical, and productive. I'd be interested in hearing how you run a max-test day.
That is a great idea for a video man!
Brian Alsruhe I look forward to watching anything you put out! your input has always been productive, and your methods get results!
Thanks so much man!
If you were an animal, would you be a T-rex with cobra traps!?!?
i was thinking more like honey badger.
"Honey badger don't give a shit!"
Love your channel, dude !
Thanks Bro, Awesome Video !!!!
'Rack pulls above the knee' - AlphaDestiny
And I would agree.
Thanks for the tips John Cena!
talder123 oh shit I thought that was Chris Pratt
Hahah i get both!
Ken Arntz oh shit he does look like chris pratt
Hahah yea I get that sometimes.
@@BrianAlsruheOfficial Chris Pratt wishes he looked like you
Thank you Brian! God bless!
YOU SAID IT! Compound movements are the best. Pull-ups did wonders for my back, shoulders and traps!
The first three are the best way to build the traps , especially when I remember caring a big ass old school tv down the street my traps where on fire . Great video👍
Nice vid. Mos def will give some of these a try.
It’s great you instruct with a bit of humour. Makes it more relatable, awesome! Excuse me... going to work on my traps now
Thanks Omar Isuf for featuring u! U have great channel
Another great vid! Thanks Brian!
Thank you so much!
Love the videos Brian! Looks like your subscriber numbers are going up as well!
Thanks man, and slowly but surely!
Great channel!
Thanks for your advice
Amazing video !
great video as usual big guy, at least a few times a week i get asked about or a comment about my traps and all i do i 4 heavy sets when i train shoulders and either heavy rack pulls and/or barbell rows, that being said great advice from the coolest guy on youtube
Great Training tips!
This is gonna sound weird but, I really appreciate the way you articulate your advice. you sound intelligent without coming off like a know it all. way to represent for the smart lifters.
Great vid. Thanks mate
Thanks for the knowledge
Great video. You have a lot of really useful information. You deserve more subs!
Thank you so much, hopefully they will come in time!
Very useful information , thank you bro
Great videos
Another great video! Thanks :)
Thanks for checking it out!
Great, great video
great video, farmers walks are awesome, started using them 3 months ago and difference is unreal.
That is awesome man! Thanks!
Thanks Brian, although this is not the kind of videos you like to make. This is one of the most motivational posts for me, even after watching it about 50 times since you posted it... Thanks man, even at 41 years it still inspiring and wants me to be 20 again lol
Awesome video!
Thanks so much!
Dude, just 1 min into your vid I had to subscribe. Functional/compound movement !!
Wow some really good advise on here. I am going to hit the like and subscribe button!
awesome man . thanks
Thank you very much Brian!
Thanks for watching it!
I don't know about USA, but in Brazil we have neutral grip barbell. That can be used to do farm walk (excuse my english). Thank's a lot Brian. Can't express how much this channel helps me.
Absolutely man, that will work great!
This is good advice. No amount of shrugging did anything for my traps, but they really started growing with heavy deadlifts. I can only imagine what farmer's carries, rack pulls, and front loaded carries will do for them...
rack pulls-heavy n high..got it..off to gym now to do it!!
Great vid..subbed!
Great to see videos like this as they confirm my thoughts...Thank you for this video along with the elaboration of WHY you believe what you say.
Thanks so much, I really appreciate that!
Awesome video
love your vids!! man keep it up!!!
Thanks for watching them!
I discovered Brian yesterday while watching a Supertraining video. Where the hell have I been? This dude is insane strong and athletic.
Thx u. Great info
You are hilarious; I'm not even a minute in and I've subscribed. Also I body build, so hopefully I can learn something new from you.
Found this channel through Omar, now I'm a new subscriber.
Thx Brian. I'd add if I may olympic high pulls. Great for traps with added performance.
"Behind the back" shrugs ARE what the Smith Machine was really made for.
Love your vids, and this is the first time I've actually commented on ANY CZcams video in a few years. Thought I'd get your opinion on the trap bar for variety as far as pulls, farmers walk, etc if "heavy things" aren't available.
Great work brother. And btw, I'd say a cross between Cena and Chris Pratt. 😂😂😂
Yeah, shrugs stopped working for me years ago lol. Thanks for the tips. I also bought some captain crush grippers and an ab wheel because of you. I'm still on a cut, but super close to my weight goal before I go back to bulk. True inspiration, Brian.
That is awesome man, amazing job!
Brian Alsruhe I've been hitting up that mobility too. My hips feel so fluid now. Also, you're catching some steam, Brian. I saw your name being thrown around in the comment section on an Omar Isuf video recently. They said nothing but good things, obviously. They're putting respek on your name.