@@AlexLeonidas went from dumbbell shrugs to trap bar power shrugs because of you and expander work (before I saw your videos about it) and holy, my skinny back finally shows muscles I never knew about and I got thickness and strength. Also training with high load doing powershrugs is a fucking love. And I don't mind weird glances at the gym I got first, cause people ask me know how to train neck properly 😂😂😂💪🏼💪🏼💪🏼
I believe I'm blessed with good trap genetics too. I recently started training and don't do traps isolation work(only heavy compound) and Still, my traps looks filled and thick.
My all time favourite shrug is the Kelso shrug, named after Japanese PL Coach and all round legend Paul Kelso. It's a rearward shrug, which targets the whole upper back area. He released an entire book on shrugs, but this was the one which really caught on. Great addition to any routine.
Power shrugs with a barbell still work like magic ever since I started doing them in 2019 and 2021 because of your teaching :D. Personally Best trap exercise ever.
Great tips here. I love the trap bar for deadlifts but a lot of us overlook it for whats literally in it’s name: TRAP bar. Feels so much better for shrugs.
This is so true, I used to roll my shrugs and ended up pulling a muscle in my back. Worst pain I’ve ever felt in my entire life and couldn’t work out for months. Form definitely matters. Still lovin’ these videos after all these years! God bless.
I love conventional deadlifts more than sumo (I might be the only person on the planet who is weaker with sumo than conventional). Unfortunately I’ve been feeling some lower back pain while deadlifting. Would switching to a trap bar help?
Wide Cable shrugs are my favorite, provided you can stack enough weight. You can really shrug inward. Plus you can step back and shrug your shoulder in a backwards and inward motion which is what the traps are designed to do.
Can confirm trap bar shrugs are a winner, although I stopped training traps directly as I felt it was taking away from the width of my physique as a framelet. But noticed a huge difference while I was doing them
One of the best exercises I found for myself for trapezius Was an exercising in Dorian Yates book Where he developed a new technique with dumbbells because of injury Instead of having arms straight by your side You bend your elbows and then you pulling back and up at the same time with the dumbbells and you keeping your chin on your chest I feeling top of my traps and bottom of my traps
I'm trying to build my traps and have watched lots of videos but I keep going back to your videos...I'm going to use your advice and report back in 2 months.
Great stuff man. I've incorporated RDL into my routine and that was some of the best advice I've ever heard. My posterior chain has always lacked, especially my hamstrings, this exercise helped with a lot of imbalances I've been having.
I am doing something similar with Water gallons at high reps (working out at home currently),.If you don´t have a trap bar, you can do this variaton for shrugs (Instead of adding water to the gallon, you can fill them with sand with little rocks for a heavier lift and progressive overload)
I appreciate your work! I felt limited with my small weight set but watching you incorporate bands on the barbell makes me feel like the sky is the limit! Thanks 🙏
What are your thoughts on rack pulls above the knee at this stage? I still think they caused your huge tour traps. The eccentric stretch is a known phenomenon in physiology and everyone hates them because how ridiculous it looks. And potentially ruining bars.
See ua-cam.com/video/QGqKlNakMys/v-deo.html&t and ua-cam.com/video/EAcUmuTr7Zs/v-deo.html That said rack pulls above the knee did build my traps and I'll always be grateful, but I don't do them anymore or really program them for anyone given the alternatives.
Was just trying to do rows with my trap bar, which has wide grips… was thinking wow I should really do shrugs with these… you know… to work my traps with the trap bar…
I just put shrugs back into my program, on an active rest day of a couple abs/obliques, traps exercises, and 30 minutes of cardio. My program is a 3 on/1 off, so I'm hitting 3x20 on traps every four days. We'll see how they do!
thats funny just today I decided to add shrugs back in my program and I always gravitate to the trap bar. It just feels right, glad to have this feeling articulated better now
I did rack pull above knee and regular BB shrugs for quite some time. Got unbelievable trap development, but it really started messing with my neck posturing from being in kyphosis. Gonna be switching up to trap bar as I get back into yoke season!
Awesome tip brother, I'm definitely gonna be buying myself a trap bar sometime this year. Something I've been doing for traps has been upside down shrugs on rings, pulling up my bodyweight. Tbh I discovered that just while fucking around with my rings but it's been working wonders 😂, same motion after all
Hey Alex, thanks for all the quality content you create I'm currently running your Novice program and wondering where the best place is to ask you any questions about it as I delve further into it Appreciate your work 🙏🏼♥
Alex how do you still maintain your trap size without doing any more yolk training ? I still love doing rack pulls/trap bar pulls above knee for reps for huge traps !!
Hey Alex, are you still training your neck? Your neck seems to have gotten a bit smaller but wasn't sure if this was because you stopped training it or just a side effect of getting so diced
Thoughts on snatch grip rack pulls for the traps? I try to hold each rep for at least a full 2 seconds and it definitely feels stretched on the static hold.
I'll definitely buy a trapbar this year rather than swiss bar. I don't care that much about the bench so dips push ups bench press and dumbell bench press will do the trick as far as the chest is concerned but I really feel like I need to have something to save my lower back while still lifting heavy and the trapbar is something I feel I really need in my training. I have the same problem as you when I lock out on deadlifts sometimes the jeweles get smashed and I don't shrug at all I do heavy deadlifts combined with high rows and my traps get absolutely destroyed.
I mainly do rackpulls and snatch grip shrugs for my traps and i see great results but i'll definitely add trap bar shrugs to the mix. I'm learning a lot from your channel 👍. Theres a channel that i think you might be interested in, maybe even have the guy on one of your podcasts. Its called Peter Khatcherian
Traps are mostly neglect by most people. Doing them at the end of a shoulder/back workout with 3-5 sets.... I don't understand that.. Traps are a thick group of muscles.... can be trained in different ways, even on a 30, 45 or 60 degree bench in a powerrack or Smithmachine.
Been doing ''overhead'' shrugs lately. Just a straight bar with straight arms (elbows locked out) above my head. Can be done seated as well... or at the Smithmachine sitting on a bench if you struggle balancing.
Hello Alpha I hope that you are wellI. I just discovered your channel .I wanted to know you train yourself in Split, Push Pull Legs, Halfbody or Fullbody ?and how many exercises do you do per muscle? Thank you in advance for has you answer, continuous so :)
What do you think about farmers carry vs just a static hold letting the weight stretch the traps ? Also would doing a static hold after a set of trap bar shrugs be even more beneficial??
I do only strict barbell shrugs 3x8-10 or 3x15-20. My strength numbers are 1.7x of the bench press. I'd say traps are my stronger muscle group alongside with calves and triceps. Rows are also above average but my OHP is maybe the weakest lift alongside with deadlifts which are getting better. Really struggle to break a plateau with OHP eventhough I've corrected my technique and put it in the beginning of a push session. Any advice?
First of all nice work on the shrug, strict 1.7x bench is serious bro. Regarding OHP, I would specialize on it more. Either putting bench on the backburner for now, or just being more specific in general like periodizing the lift. OHP progress is slow but I do recommend variations like using chains, close grip paused, swiss bar work, seated, etc. And mostly sticking in the 6-10 zone without going to failure (1-3 RIR). Microloading helps too!
@@AlexLeonidas Thank you very much for the advice! I've tested my pushing 1RM just yesterday and my OHP budged for 1 kg, I was so pleased :) So my OHP is 0.62x my bench press at the moment but I'd like it to be around 2/3 plus gaining my bench press numbers. I've trained them in a close grip-strict fashion, 6-8 rep zone with around 75-80% of my 1RM and with 0-2 RIR. I train at home and don't have chains or swiss bar but will incorporate some pausing sessions as I do on bench press!
Hey Alex love your videos. I've been on your novice program for almost 2 months now, been lifting seriously for roughly 6 months. I'm almost 180lbs at 6foot1 around 15%BF. My lifts are: Boxsquat: 315x6 Trapbar deadlift: 320x5 and pause Bench: 160x6 Paused OHP: 105x6 Pendlay row: 180x6 My problem is that I'm constantly stalling on bench and OHP. I'm pretty sure that i am eating in a surplus at 3500kcal/day. I have a really good lower body (my quads are huge) and a pretty good back, but I'm having a hard time growing my chest. I'm btw doing the minimal amount of sets on Bench and OHP, but i cant seem to progress. What should i do?
Yo Alex do you think that naturally enhanced would work with a push, pull, legs split. the full body workouts are working but I feel that more of a split routine would help me focus on my Ohp , pullup and squat separately. Ps do you recommend rack pulls for teenagers who are still growing . Much respect from me. Your program is amazing
I started doing snatch grip / semi snatch grip DLs (usually RDL style or light touch) to hit my upper back better. Totally agree that a trap bar shrug would be much closer to optimal for the traps :) I like plate raises and strict OHP for mid traps.
@@AlexLeonidas Oh awesome! That'd be great considering their relatively low price. Thanks for responding so much and being such a force for good in the online fitness community.
Hey Alex how bad you think it is that I do not include deadlift in my workouts as a novice? Mainly because workouts tend to be long enough without them. I also rarely do squats but I don't like them right now. I do benchp, ohp, pull ups, Bicep Curls, and Rows. Do you believe I should just add the deadlift and that I am missing a lot of gains from it or its fine to add it later with different programming for example.
@@reneyone2609 I may be a rarity but I don't deadlift from the floor. I do RDLs and strict bent over rows for the posterior chain. easier to manage fatigue and avoid injury. I just want to build muscle for the long haul and stay injury free along the way so I avoid things like back squats and deadlifts. I think those are really effective exercises but also pose a high injury risk if you work out without a coach like me.
I usually do straight bar Shrugs with 2x shoulder width grip because I do my shrugs after my barbell rows so I just use the same bar. My shrug is way over 1.5 times my bench but that's because I have a weak bench
Hey Alex, I hope all is well. I'm curious, how often do you train neck flexion and neck extension throughout the week? Do you think doing a 4x20 of neck Extentions/flexion once per week is enough to see progress for the average trainee? Thanks, and be well!
Man i like the way trap bar shrugs feels on traps but for some reason i feel a lot of weirdness and discomfort in my chest and can t go to failure ://,so i use straight bar shrugs with leg drive just at the end, and i kind of like the chicken thing with the neck IT makes me feel a lot better in the shrugs. I am around 135kg for 15 rn✌️
Alex can you do a video on how often you can train and how much volume you should do and what might affect it? I’m not sure if I’m training too much or too little. According to many on the internet I train way too much for a natty but I still make gains so I’m confused
interesting, i hate how wide almost every trap bar is because it feels awkward. Im only medium height (178 cm) but i have rather short arms ( only 23") so since my arms aren't in a straight line downwards - i feel like it limits my overall weight i can use to build my legs. My original reason for getting it stop my lower back from being a limiting factor when building glutes and the wide set handles defeats this. In addition i would recommend against the northern lights style bar which takes up a huge amount of space for no damn reason, it is 7 feet across and is really unwieldy to handle
doing back tonight and ive never bothered trying trap bar deadlifts. maybe this will help with my traps. its the one muscle i cant seem to grow despite trying to hit them. besides calves, fuck calves
alex, what do u think about behind the back barbell shrugs, you had mentioned about this in a video, will it be good alternative if we dont have trap bar
Do you think just doing strict reps with maybe a couple cheated reps towards the end of the set is sufficient? Reluctant to do heavy cheat reps cause of a lower back issue
question for alpha: is the shrug machine just as good? I just feel more comfortable and "locked in" when using that. I do about 4-5 sets per week, all in one workout. Is that good enough to get me noticable gains for a while?
Bro when I do rows I struggle to actually retract my scapula so I’m not even actually working my upper back. My form appears perfect but struggle anyway, advice?
You're probably just lifting too heavy, or the rowing variation isn't the best. Try seated cable rows with longer handles, this way you can "wrap the arms" around the body.
@@AlexLeonidas I’ll try that bro but I feel there’s a mind muscle connection issue but Yh I’ll give it a go. Trust me I’m not going heavy I’ve actually been going light
Not gonna lie, I attribute a LOT of my trap gains to your yoke playlist. Has helped a ton!
Loved making those yoke videos and I'm truly honored that you benefited from them!
@@AlexLeonidas went from dumbbell shrugs to trap bar power shrugs because of you and expander work (before I saw your videos about it) and holy, my skinny back finally shows muscles I never knew about and I got thickness and strength. Also training with high load doing powershrugs is a fucking love.
And I don't mind weird glances at the gym I got first, cause people ask me know how to train neck properly 😂😂😂💪🏼💪🏼💪🏼
Im blessed with good trap genetics, but following what ive learned from you they are crazy now. Shrugs are my favorite exercise. ✊
I believe I'm blessed with good trap genetics too.
I recently started training and don't do traps isolation work(only heavy compound) and Still, my traps looks filled and thick.
@@tarunpratap017 nice dude! Keep at it
@@tarunpratap017 Now imagine if you started isolating them.
same
O already got trapzillaass
My all time favourite shrug is the Kelso shrug, named after Japanese PL Coach and all round legend Paul Kelso. It's a rearward shrug, which targets the whole upper back area. He released an entire book on shrugs, but this was the one which really caught on. Great addition to any routine.
It's not really a shrug. It Works the mid traps and the rhomboids. It doesen't work upper traps
Power shrugs with a barbell still work like magic ever since I started doing them in 2019 and 2021 because of your teaching :D. Personally Best trap exercise ever.
Great tips here. I love the trap bar for deadlifts but a lot of us overlook it for whats literally in it’s name: TRAP bar. Feels so much better for shrugs.
This is so true, I used to roll my shrugs and ended up pulling a muscle in my back. Worst pain I’ve ever felt in my entire life and couldn’t work out for months. Form definitely matters. Still lovin’ these videos after all these years! God bless.
I love Trap bar deadlifts! So glad you put them in your novice program Alex. Been making great gainz!
My favorite deadlift by far! Glad you're enjoying them Manuel.
I love conventional deadlifts more than sumo (I might be the only person on the planet who is weaker with sumo than conventional). Unfortunately I’ve been feeling some lower back pain while deadlifting. Would switching to a trap bar help?
Wide Cable shrugs are my favorite, provided you can stack enough weight. You can really shrug inward. Plus you can step back and shrug your shoulder in a backwards and inward motion which is what the traps are designed to do.
Absolutely provided the cable stack goes heavy enough those are GODLY!
Can confirm trap bar shrugs are a winner, although I stopped training traps directly as I felt it was taking away from the width of my physique as a framelet. But noticed a huge difference while I was doing them
Love the wide grip on shrugs, been a game changer coupled with deadlifts
One of the best exercises I found for myself for trapezius
Was an exercising in Dorian Yates book
Where he developed a new technique with dumbbells because of injury
Instead of having arms straight by your side
You bend your elbows and then you pulling back and up at the same time with the dumbbells and you keeping your chin on your chest
I feeling top of my traps and bottom of my traps
So can I imagine that as reverse dip?
more like upside down pullup
Been loving doing trap bar deadlifts lately so I might add in these as well for some extra trap growth
Might as well homie!
Following your yoke training for a while now n dude I'm getting yoked!!! Pls keep the videos coming
I'm trying to build my traps and have watched lots of videos but I keep going back to your videos...I'm going to use your advice and report back in 2 months.
2yrs now how did you go?
The last video i watched from you was 6 years ago lol. lots has changed!
Much love OG!!
Great stuff man. I've incorporated RDL into my routine and that was some of the best advice I've ever heard. My posterior chain has always lacked, especially my hamstrings, this exercise helped with a lot of imbalances I've been having.
Try one legged rdls. Great for stability and imbalances from left to right. Squat university has a good tutorial tbh
You're always bringing those good techniques!
this makes sense. the trap bar deadlift alone helped my traps massively so I assume shrugs with this bar would be fantastic
I started doing these last year, my favorite shrug variation yet
1:20 Reject The Galaxy Brain, Embrace Oonga Bunga 🥂🦍
🦍
Oonga Bunga gang checking in
Love trap bar shrugs, Jeff Nippard went over that same study in his yoked workout video where he recommends shrugging with a trap bar as well
Hair and beard combo looks awesome bro
Thank you bro!
This dude doesn't miss!
Thanks for this! Been in this game for 20 years and didn’t know about all this shrug info. Just been doing dumbbell shrugs at shoulder width.
What great videos ! Really good information. Appreciate it buddy. You rock! Very inspiring.
Hey Alex I seen you in a neck flex commercial yesterday. It was on the neck flex UA-cam channel. The video is called iron neck vs neck flex
Hahaha ey best lines in YT business my man,
Peace and love brother, thx for all the strengh and muscle gainzzzzz 💪🏼
I am doing something similar with Water gallons at high reps (working out at home currently),.If you don´t have a trap bar, you can do this variaton for shrugs (Instead of adding water to the gallon, you can fill them with sand with little rocks for a heavier lift and progressive overload)
Overhead shrugs are also great. Check them out bruv
@@szczypi0rek will try
I appreciate your work! I felt limited with my small weight set but watching you incorporate bands on the barbell makes me feel like the sky is the limit! Thanks 🙏
ma boy Alex is embracing science , Cool !!!
What are your thoughts on rack pulls above the knee at this stage? I still think they caused your huge tour traps. The eccentric stretch is a known phenomenon in physiology and everyone hates them because how ridiculous it looks. And potentially ruining bars.
See ua-cam.com/video/QGqKlNakMys/v-deo.html&t and ua-cam.com/video/EAcUmuTr7Zs/v-deo.html
That said rack pulls above the knee did build my traps and I'll always be grateful, but I don't do them anymore or really program them for anyone given the alternatives.
Interesting pfp
@@AlexLeonidas please make a video on how to bulk up like tom hardy please
@@sunderrajan2007 Why do you want to bulk up like someone? Just bulk bro.
Was just trying to do rows with my trap bar, which has wide grips… was thinking wow I should really do shrugs with these… you know… to work my traps with the trap bar…
Let’s gooo! Great video💪🏽
1:45 When my girlfriend kisses my ticklish neck
Cable shrugs with a pause at the top is the goat bro
I just put shrugs back into my program, on an active rest day of a couple abs/obliques, traps exercises, and 30 minutes of cardio. My program is a 3 on/1 off, so I'm hitting 3x20 on traps every four days. We'll see how they do!
Absolutely fantastic video. Thanks! 🙏
thats funny just today I decided to add shrugs back in my program and I always gravitate to the trap bar. It just feels right, glad to have this feeling articulated better now
High pulls still win out for me. I just can't justify wasting time on a shrug when I can use less weight and get a better stimulus.
High pulls are awesome. Do you like hang/power cleans too?
@@jaeggerhead Yes but I have wrist injuries so it's hard to do power cleans/push presses without pain :(
I did rack pull above knee and regular BB shrugs for quite some time. Got unbelievable trap development, but it really started messing with my neck posturing from being in kyphosis. Gonna be switching up to trap bar as I get back into yoke season!
Did you experience any soreness in the beginning of your traps gains?
@@53Memati53 oh yea. lots. But by far some of the best gains ive ever got
The beard looking good bro
Big fan of snatch grip highpulls and wide grip upright rows, seal rows, cable rows. face pulls.
you are looking great bro thank you for the videos.
Awesome tip brother, I'm definitely gonna be buying myself a trap bar sometime this year.
Something I've been doing for traps has been upside down shrugs on rings, pulling up my bodyweight.
Tbh I discovered that just while fucking around with my rings but it's been working wonders 😂, same motion after all
Hey Alex, thanks for all the quality content you create
I'm currently running your Novice program and wondering where the best place is to ask you any questions about it as I delve further into it
Appreciate your work 🙏🏼♥
Another piece of equipment to add to my home gym!
A must buy! Doesn't take much space either.
Alex how do you still maintain your trap size without doing any more yolk training ? I still love doing rack pulls/trap bar pulls above knee for reps for huge traps !!
Traps are very easy to maintain, can't say the same for neck though! Plus I still train my upper back very hard.
Hey Alex, are you still training your neck? Your neck seems to have gotten a bit smaller but wasn't sure if this was because you stopped training it or just a side effect of getting so diced
The heaviest I ever barbell shrugged was 315 and it was for reps. Dumbbell shrugs 95 lbs. I love shrugs
so you don't do rack pulls anymore? Why???
i found zercher holds helped my development for traps, keep adding more weight and holding for 30,40,50 seconds for sets
Trapbar or dumbbell shrugs are the best shrugs
Thanks for sparking trap bar interest!
Thoughts on snatch grip rack pulls for the traps? I try to hold each rep for at least a full 2 seconds and it definitely feels stretched on the static hold.
They are great. Stretches your rear delts as well. Shouldn't replace shrug variations though.
Perfect. I just started working at a gym with a trap bar. Will do.
Also what do you think about behind the back shrugs?
Snatch Pulls and Snatch Grip High Pulls are honestly so good that I don't see the point in shrugging anymore.
I love power snatches and snatch grip high pulls, right now my traps feel like they're going to explode anytime soon!
Hey Alex, are you doing a calisthenics program anytime soon? Nice video 😁
Chad trap bar shrug enjoyer.
I'll definitely buy a trapbar this year rather than swiss bar. I don't care that much about the bench so dips push ups bench press and dumbell bench press will do the trick as far as the chest is concerned but I really feel like I need to have something to save my lower back while still lifting heavy and the trapbar is something I feel I really need in my training. I have the same problem as you when I lock out on deadlifts sometimes the jeweles get smashed and I don't shrug at all I do heavy deadlifts combined with high rows and my traps get absolutely destroyed.
I mainly do rackpulls and snatch grip shrugs for my traps and i see great results but i'll definitely add trap bar shrugs to the mix. I'm learning a lot from your channel 👍.
Theres a channel that i think you might be interested in, maybe even have the guy on one of your podcasts. Its called Peter Khatcherian
On the calf raise machine I do a bit of traps to bring the shoulder pads up, getting calves and traps on one machine
Traps are mostly neglect by most people. Doing them at the end of a shoulder/back workout with 3-5 sets.... I don't understand that.. Traps are a thick group of muscles.... can be trained in different ways, even on a 30, 45 or 60 degree bench in a powerrack or Smithmachine.
Any chance of doing a video of you reacting to youre older 2014-2016 videos?
Would be great for the OG fans and for the new fans to see how far you’ve come
Just hit a 4 plate trapbar deadlift on your novice program Alex! 💪🏾
Been doing ''overhead'' shrugs lately. Just a straight bar with straight arms (elbows locked out) above my head.
Can be done seated as well... or at the Smithmachine sitting on a bench if you struggle balancing.
Damn Alex I thought for sure you were going to say rack pulls above the knee. Imho snatch grip high pulls are quite nice on the traps also.
Hello Alpha I hope that you are wellI. I just discovered your channel .I wanted to know you train yourself in Split, Push Pull Legs, Halfbody or Fullbody ?and how many exercises do you do per muscle? Thank you in advance for has you answer, continuous so :)
Might have to buy one for home.. My room is slowly becoming a gym
To avoid UA-cam imbalances, you must now upload the same video for lower traps.
Edit : I'm serious this would be awesome and much needed !!!
Definitely going to cover the mid-low traps more!
@@AlexLeonidas that’s great because I believe I have an upper to lower trap imbalance.
Beard gainz on point bro.
What do you think about farmers carry vs just a static hold letting the weight stretch the traps ? Also would doing a static hold after a set of trap bar shrugs be even more beneficial??
I do only strict barbell shrugs 3x8-10 or 3x15-20. My strength numbers are 1.7x of the bench press. I'd say traps are my stronger muscle group alongside with calves and triceps. Rows are also above average but my OHP is maybe the weakest lift alongside with deadlifts which are getting better. Really struggle to break a plateau with OHP eventhough I've corrected my technique and put it in the beginning of a push session. Any advice?
First of all nice work on the shrug, strict 1.7x bench is serious bro.
Regarding OHP, I would specialize on it more. Either putting bench on the backburner for now, or just being more specific in general like periodizing the lift. OHP progress is slow but I do recommend variations like using chains, close grip paused, swiss bar work, seated, etc. And mostly sticking in the 6-10 zone without going to failure (1-3 RIR). Microloading helps too!
@@AlexLeonidas Thank you very much for the advice! I've tested my pushing 1RM just yesterday and my OHP budged for 1 kg, I was so pleased :) So my OHP is 0.62x my bench press at the moment but I'd like it to be around 2/3 plus gaining my bench press numbers. I've trained them in a close grip-strict fashion, 6-8 rep zone with around 75-80% of my 1RM and with 0-2 RIR. I train at home and don't have chains or swiss bar but will incorporate some pausing sessions as I do on bench press!
Hey Alex love your videos. I've been on your novice program for almost 2 months now, been lifting seriously for roughly 6 months. I'm almost 180lbs at 6foot1 around 15%BF. My lifts are: Boxsquat: 315x6 Trapbar deadlift: 320x5 and pause Bench: 160x6 Paused OHP: 105x6 Pendlay row: 180x6
My problem is that I'm constantly stalling on bench and OHP. I'm pretty sure that i am eating in a surplus at 3500kcal/day.
I have a really good lower body (my quads are huge) and a pretty good back, but I'm having a hard time growing my chest. I'm btw doing the minimal amount of sets on Bench and OHP, but i cant seem to progress. What should i do?
I just do strict shruggs with a regular barbell with 150kg for about 15 reps. Works good for me
If old Alex saw new Alex doing slow and controlled shrugs, he wouldn't believe it
Can this be done effectively with dumbbells?
Yo Alex do you think that naturally enhanced would work with a push, pull, legs split. the full body workouts are working but I feel that more of a split routine would help me focus on my Ohp , pullup and squat separately.
Ps do you recommend rack pulls for teenagers who are still growing .
Much respect from me. Your program is amazing
I’ve been working up to one heavy rack pull
Shrug till I can’t then just rack pull
Great informative video
i always think of the area between the lats to be the rhomboids and dat dhose push ure back out to be wider the most.
I started doing snatch grip / semi snatch grip DLs (usually RDL style or light touch) to hit my upper back better. Totally agree that a trap bar shrug would be much closer to optimal for the traps :)
I like plate raises and strict OHP for mid traps.
Anyone know a good trap bar that's $400 or less? Is bells of steel the best one in that price range?
Bells of Steel is the best one hands down. Especially since it's an open trap bar.
@@AlexLeonidas Oh awesome! That'd be great considering their relatively low price. Thanks for responding so much and being such a force for good in the online fitness community.
Hey Alex how bad you think it is that I do not include deadlift in my workouts as a novice? Mainly because workouts tend to be long enough without them. I also rarely do squats but I don't like them right now. I do benchp, ohp, pull ups, Bicep Curls, and Rows. Do you believe I should just add the deadlift and that I am missing a lot of gains from it or its fine to add it later with different programming for example.
yeah gotta have some kind of legs. at least Bulgarian split squats and lunges. personally I do RDLs and zercher squats the most.
I run 3 times a week so that is how I train them mostly
So do you guys think I should start doing some deadlifts asap or? I would say I want the yoke look so I guess some shrugs could be good too.
@@reneyone2609 I may be a rarity but I don't deadlift from the floor. I do RDLs and strict bent over rows for the posterior chain. easier to manage fatigue and avoid injury. I just want to build muscle for the long haul and stay injury free along the way so I avoid things like back squats and deadlifts. I think those are really effective exercises but also pose a high injury risk if you work out without a coach like me.
@@reneyone2609 I think you could get away with out deads from the floor if you did RDLs, farmers walks, bent over rows, and maybe shrugs.
I usually do straight bar Shrugs with 2x shoulder width grip because I do my shrugs after my barbell rows so I just use the same bar.
My shrug is way over 1.5 times my bench but that's because I have a weak bench
Hey Alex, I hope all is well. I'm curious, how often do you train neck flexion and neck extension throughout the week? Do you think doing a 4x20 of neck Extentions/flexion once per week is enough to see progress for the average trainee? Thanks, and be well!
Nope 3 or 4 times
Man i like the way trap bar shrugs feels on traps but for some reason i feel a lot of weirdness and discomfort in my chest and can t go to failure ://,so i use straight bar shrugs with leg drive just at the end, and i kind of like the chicken thing with the neck IT makes me feel a lot better in the shrugs. I am around 135kg for 15 rn✌️
what do you think about zercher shrugs,kyriakos grizzly style?
"225 for 10 is a great starting point" followed by "1.5 your bench" has me wishing my bench was lower 😵💫
Have you tried snatches or snatch pulls for traps? They smoke your traps and help build athleticism.
hey alex, any recommendations for your cutting on your hybrid novice/texas method program?
Hey Alex, i know you don’t usually perform barbell squats but what’s your take on front squats building the upper back?
Going to make an updated video on front squats. They're awesome but these days I prefer SSB squats.
Alex can you do a video on how often you can train and how much volume you should do and what might affect it? I’m not sure if I’m training too much or too little. According to many on the internet I train way too much for a natty but I still make gains so I’m confused
interesting, i hate how wide almost every trap bar is because it feels awkward.
Im only medium height (178 cm) but i have rather short arms ( only 23") so since my arms aren't in a straight line downwards - i feel like it limits my overall weight i can use to build my legs.
My original reason for getting it stop my lower back from being a limiting factor when building glutes and the wide set handles defeats this.
In addition i would recommend against the northern lights style bar which takes up a huge amount of space for no damn reason, it is 7 feet across and is really unwieldy to handle
Fuck yes man love seeing these videos
doing back tonight and ive never bothered trying trap bar deadlifts. maybe this will help with my traps. its the one muscle i cant seem to grow despite trying to hit them. besides calves, fuck calves
What’s your opinion on alkaline vegan diet
alex, what do u think about behind the back barbell shrugs, you had mentioned about this in a video, will it be good alternative if we dont have trap bar
Do you think just doing strict reps with maybe a couple cheated reps towards the end of the set is sufficient? Reluctant to do heavy cheat reps cause of a lower back issue
question for alpha: is the shrug machine just as good? I just feel more comfortable and "locked in" when using that. I do about 4-5 sets per week, all in one workout. Is that good enough to get me noticable gains for a while?
Bro when I do rows I struggle to actually retract my scapula so I’m not even actually working my upper back. My form appears perfect but struggle anyway, advice?
You're probably just lifting too heavy, or the rowing variation isn't the best. Try seated cable rows with longer handles, this way you can "wrap the arms" around the body.
@@AlexLeonidas I’ll try that bro but I feel there’s a mind muscle connection issue but Yh I’ll give it a go. Trust me I’m not going heavy I’ve actually been going light