The Athletic Yoke Formula
Вставка
- Опубліковано 9 лип 2024
- This formula will build your back, traps, neck, and shoulders in a way that promotes athleticism! Prepare for maximum yoke size, explosiveness, and incredible strength carryover.
Get the best harness (Neck Flex) tinyurl.com/yy22fk7a
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• How to Get Yoked At Ho...
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0:00 Introduction
0:53 All About Pulls
5:47 Weighted Pullups & Volume Rows
9:10 Direct Traps Work
12:06 OHP Emphasis
14:37 Specific Neck Training
17:25 Bonus Tip
18:22 Conclusion
Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#Yoked #Musclegain #Strength - Навчання та стиль
0:21 When you hear someone talking shit in the other room but dont want to stop your workout while you confront them.
🤣🤣
Lmaooo
💀 💀 💀 💀 💀 💀 💀 💀 💀
Start of 2020: Athletic Rack Pulls
Start of 2021: Athletic Yoke
Look who we have here. I've met my match.
Farmers Walk is one of the most underrated exercises of all time.
Definitely! Probably the most underutilized exercise in the gym, Never see people doing them.
I think their overrated for bodybuilding . I did them for months and i will be doing then again when winter ends but im unsure what they built except forearms.
I guess some of my upper back aswell
Very fun exercise thought
Your opinion
Say that to a farmer who hates walking.
@@Franky-zc3xx I have. They tried to run me over with their John Deere.
1. Weighted stretching is key
- farmer walks
-deadlifts
2. Volume is key
- block rack pulls are better suited fir volume than standard deadlifts
- less hip flex ion may be better
- Romanian deadlifts
3. Athletic training
- speed pulls with bands and chains
4. Weighted pull-ups with high volume rows
5. Direct trap work
- power shrugs
- snatch grip high pull
- higher repetitions are better
- strict shrugs
6. Overhead press emphasis
- more athletic than flat pressing
7. Direct neck training
- include rotation and lateral flexion
- high reps
- superset neck training with high rep lightweight shrugs
8. Gpp yoke workouts
It's nice to see a youtuber like you who looks natural and who knows their shit. And when I say "looks natural" I don't mean that in a bad way whatsoever. Your physique is awesome. Fantastic. It's just a good feeling to know that there's people out there who have accomplished things the way you wanna accomplish them (in this case: naturally), got awesome results and who can show you the journey to that goal. While I could take advice from someone like Simeon Panda (just an example, I don't watch him), I'd much rather watch someone like you whom I can relate to so much more.
He definitely doesn’t know his shit
@@failurehaus5979 What are you basing that comment off?
@@failurehaus5979 blaha is that you??
@@failurehaus5979 ua-cam.com/video/8ARWQc5oKM4/v-deo.html shut up skinny bitch
@@atomram6890 blaha has said his current info is good
Snatch pulls and snatch high pulls are the GOAT yoke/general assistance exercise. Traps, upper back, rear/side delts/rotator cuff, glutes, quads, calves. More out of less weight, what's not to love?
0:36 Gr.5 me walking to the principals office when I got in trouble LOL
Funniest thing I’ve heard in a while😂
Bro your back is looking freaky after that cut, keep up the good work!
Thank you brother!
Alex honestly, F the UA-camrs who tried to shut down your rack pull info.. it’s probably the best thing u can do for ur upper back and you pioneered that and so I gotta say THANK YOU. You helped me with my back and I will continue to use it along with weighted pulls to maximize my back🙏👍
Focusing on going heavier for the pull ups and lighter/more volume for the rows is a game changer. Like you said Alex, it's so much easier on the lower back and recovery. That's allowed me to feel fresher for my Snatch Grip Deadlifts which really hammer the traps as well. It all syncs up so well.
I know it’s not your expertise but Olympic weightlifting definitely deserves a mention. Almost all the top competitors have big traps and mine have improved immensely as well since I started it.
Hey alex, I really appreciate all the content you put out man, its been helping me for years in training and progressing, its almost like all this information shouldnt be free, you provide incredible justification for what you say, and what you say is always very diversified and interesting, you change up the standard ideas in ways that are proven to work.
Keep doing what you are doing, your following is gonna grow because you hit such a niche here! I dont see many other channels doing videos with this quality of information. Thanks again bro best of luck for your 2021.
Been doing farmer walks for years now from high school football to college rugby. One of the best exercises out there.
Incredible content man, always coming in clutch. Been treating the pull up as a competition lift for a year now and maxed out 65kg (143lbs) in the chin easy with a bw of 88kg. Thankful for the tips you give out as my back gains have been sick the last year, as well as keeping my shoulders healthy. Keep on grinding man love the content👏
In my opinion snatch grip high pulls have been a game changer for my traps
Great content as always Alex! Appreciate the consistency
The master of yoke🙏
Solid video Alex!
That is... that is huge, dude. Keep it up. Love this channel
Deadlifts or block/rack pulls with a snatch grip are one of my favorite yoke exercises along with farmers walks and neck training
Yes!! this is it! finally some traps & upperback video.
A good neck pump LITERALLY hits different
Thank you AD I find myself studying west side methodology and your videos more than any top notch lifter on youtube. Im on my way to become a personal trainer for people who want to lose weight, gain weight, and for strength/hypertrophy training most importantly. Ive learned a lot and oneday ill let you know when im established and doing well. Couldn't give your video enough credit!
Only been following this channel for a couple of weeks and can already tell it’s quality content every time
Preciate that Dane! Real recognize.
Another great video Alex, keep up the good work brother!
Alex i just wanna thank you man cause you changed my life since i've known your channel and your book. I built my Home Gym because of you and my training vision has completely changed now. BTW my traps are getting so massive that people are scared of me in the streets lol. And whats beautiful about The Athletic Yoke is that you dont need to bust your ass in the gym. Some of it is almost like "cheating" techniques. Or at least very feasable for a lot of people.
Bro alex you are the RSD of bodybuilding and strength training. Always speakin truths from facts and experience. Thank you. 🙏
This some good content my dude. Thank you.
Keep up with the good work brother 👊🏻
Great points man! Gonna apply some of these to my training
The usual good content. Suitcase deadlifts work for me. Next day, traps are always sore. Thanks for the work, Alex.
3:02-3:11 Bro, I've always felt that way about deadlifts too. Great content as always, Alex!
Amazing vid and advices like always
Appreciate the knowledge.
lets get the algorithm going this i love this guy
Id say the main benefit of the RDL over the good morning is the weighted stretch on the lats and traps, literally got doms from them before when going heavy.
Loving ur channel dude
The yoking commences! Continue Sensei!
Great video, Alex!
Great video 💯👍🏼
Bought the Alpha Diet digital book/pdf. It's great because it clarified somethings I've never been too sure about over the past years but there is so much more knowledge in the pdf...things I've never considered, definitely things I need to improve on. Thanks!
I found power cleans to be a great exercise for working the traps and upper back in an athletic way, and it also functions as a way of speed work in a sense.
Thanks Bro!!
Excellent video
SO grateful for this natty channel!!!
Nice Video Alex,i think you can show how to add these elements for workouts (like if you follow upper/lower do this and this,or following Fullbody do like that etc.) that would be much better for us.
Also, doing them more strongman style (wide stance wide grip) takes emphasis off the lower back and places it on upper back :)
Love this dude
Just started with yoke training and damn my neck is growing like crazy
Thank you so much!
Same bro! Been training my neck for about 2-3 months consistently now, from nothing. I’m a starting intermediate, my neck has gone from 16” to 18” for real
@@Motivatorteo well i had (and still have pencil neck lol)
But i went from 13 inches to 14 ¼ in just one month
I still have long ways to go but its been a great change
Guys what exercise do you perform?
@@szczypi0rek Plate Neck Curls 4x25
Plate Neck Extensions 4x25
Focus on good form, and increase the weight slowly. It’s that simple. Train your neck 2-3 times per week, and don’t worry if it doesn’t get that sore. It will at first, but then don’t worry when this feeling does off as the weeks go on. And be consistent! You’ll have a bigger neck in no time.
@@szczypi0rek yep what Teo said but i also do side neck curls with the plates
I do the neck routine after shrugging so the side curls are like a finisher to the traps too
At least for me
Here to get yoked!
Look at gymnast, that nice stretch on the biceps ;)
Questions for future Q&A for you Alex (Hope you see my message and happy new year to you bro)
1. I'm currently at 132lbs (60kg) as a PB for the Bench Press after starting doing Bench Press in late September this year. My goal for the end of the next year is 300lbs, do you think that is a reasonable goal or should I aim higher (BTW I'm a shot put thrower).
2. What is your opinion on waist trainers as an additional factor besides diet and exercise to your lose belly fat and reducing your waist size? Just curious to hear your thoughts on this.
3. (Bit of a funny question) Have you suffered majorly from protein farts in the past and any experiences you would like to share lol? Seems to be a trend for a lot of guys especially bodybuilders and weightlifters.
perfect !!
Love your videos man. I wonder if you can include my question in your Q/A videos. I have hard time with pull ups. Im 6.1 and 88 kilos. I started doin pull ups march last year when i could not do even one.Started with negatives and now i can do about 10 good pull ups in one set... but thats it. I dont have any progress since 2-3 mounts probably. I started doing lower numbers in more sets like 10 sets of 6 reps in hopes to increase my max pull ups. You think that will help or im doin something wrong. Thank you
Outstanding content as usual! Appreciate what u provide Alex. What brand of rack is that?
Thank you Dustin! It's the Amstaff TR025, love this rack.
Alex, can I run a during week pushup only program, with bench only on Saturdays? It’s the only option I have right now. Would it be possible to increase my incline bench from 250 to 315 doing this , or completely impossible?
Great video btw
I've been doing heavy chest supported rows and I feel super sore in the upper traps the next day
Man I love my deadlifts and my traps are nonexistent I feel like. Only a year into deadlifts so I will keep on grinding
Clean pulls are the best for traps and calves
I know he wants to say rack pulls above the knee :D at least from the knee :"D
Stretch exercises are actually the best!!
You know it Dylan!!
I did the weighted stretch on pull ups w 135lbs for 30 secs, 3 days ago, and they’re still sore lol
@@jonathancontreras633 what do you mean
@@bignies I put super heavy weight (135lbs) on my chain and just held it to get the weighed stretch on my lats. Hard asf
@@jonathancontreras633 from a dead hang?
Can you make a video on quads and forearms
I love snatch grip high pull because in a traditional bodybuilding workout we hardly do explosive movements and shoulders and traps respond to explosive movement more from my experience
When I first got to the gym I was over stretching my Back I hated how it felt but I didn't know I could do more comfortably range of motion after that year my back was over developed compared to rest of my body
Weighted pull ups are the truth, used to do rows and id feel fatigued when deadlifting or weird pains would pop up even with good form. Weighted pull ups feel so good, they're fun you can do heavy 3-5rms with back off sets or 5x5, 3x10 etc with unlimited variations basically or if its a rest day bodyweight without going to failure and help recovery, best back exercise period and get a bicep pump from it on top of feeling the back muscles as opposed to rows where its mainly lower back then upper back and rear delta usually give out. Tldr weighted pull ups are best for long term gains feels awesome fun to do you need minimal equipment so u can do it at home pull-up Station some plates loading pin and a belt, the hanging on the bar part lowkey reminds me of when kakashi from naruto use to climb mountains with 1 arm to train its badass period.
I agree, I feel like weighted pull ups have done far more for my back than rows have!
@@nickjenkins23 thats because all rows are mostly rear delt and little bit upper back
Seal Row + weighted Pull-up: Amazing back
I been training like this for a few weeks and I’ve already added like 70 lbs on my rack pull and 50 lbs on my DL… people been commenting on my physique more then ever before as well… legit stuff
Alex, what's the best way to balance out the 30 squat down workout with posterior chain work?
I'm concerned that all the quad centered volume is gonna leave me with imbalances.
Alex! Is it important to track and progressively overload the neck?
Alex what's your opinion on only using side lateral raises and reverse pec deck to build the shoulders?
Hey Alex! Long time fan. Ring gymnast and aerial straps artist. Question for you about rows and weighted pullups
I'm running 5/3/1, Iron cross, weighted pullup, front lever and Swiss bar OHP. Doing gpp for handstands, l-sits, pistol squats and lower back.
Assuming that I have 4 accessory movements after the main movement, would it be feasible to do 3 sets of inverted rows daily? Or would i be risking my recovery?
Cheers!
Opinion on using a standard barbell to deadlift? Currently my only option right now
What about the grip width for rack pulls, snatch grip or regular grip?
Alex what percentages did you use on your 3 week Wave Ohp? 6x6 8x8 10x10
Hi Alex
What in Yr opinion is the best hand spacing width for pull ups if you want to hit lats ?
I've got questions to your next Q&A. How to even out as much as possible erector spinal. I have probably due to tweaked sacrum and sitbone an disadvantage in building righ side of erector spinal during deadlifts even though I try to do Jeffersons, tweak my body for the advantage of right side. Also, how to activate delts during dumbell overhead press? I am doing 28 kg dumbell overhead press per arm and my right delts are less activated, much less than left delts but I can do the same amount of reps. I am not going to give up, trying to fix technique as much as I can but it seems like it is going to perfectionism in my case instead of just technique being good.
Alex here turning us into a NFL athlete.
Alex please cover the Zercher Shrug
hey alex, should i try to have volume/intensity days with home workouts? like handstand push ups low reps one day, and pike push ups high reps another? or doing both same days should be fine?
thanks.
Do you still condone the rack pull above knee ?
Hey Alex, do you think doing dumbbell OHP provides good carryover for normal barbell OHP
Is it okay to use straps on farmers walks? Probably won't do grip any good, but best for weighted stretch. Might have to incorporate both.
Hi, Alex, Will it be overtraining if I train neck nearly everyday?
Do you ever get headaches from training your yoke look. Cuz I do after about 4 weeks without a deload week
I just have 3 kettlebells (15, 30, and 44 lbs) and gymnastic rings... I'd appreciate some ideas for substituing some of these exercises. Thanks in advance.
Can someone explain what a ‘yoke’ is please
im gonna become a mathematician with all these formulas.
The yoked mathematician!!
Would a 3 Day FullBody Split with Chin Ups, Push Ups, Dips, Deep Squats with heels elevated on a book, Reverse Lunges and Calf Raises be enough for a Beginner/Intermediate. Also while raising the weight in a backpack each session once i max out the 8-10 rep range
hey alex ik biceps n triceps r meant to b smaller n weaker muscles than pecs and back but my arm muscles r much smaller n weaker than my pecs n back such tat they seem to b unproportionate to my back n pecs how do i balance my ratios. how do i bring my arms the strength n size to balance the ratio they shld b in with my back n chest. i couldnt get my answer from any source yet .pls help.
I'm 6'1 230 lbs looking for a program to get me down to 5'5 170lbs can you help me out?
How can I make ur “GPP” work as my main “SET”?
I think there´s nothing more alpha looking than seeing Mr. AlphaDestiny doing farmer´s walk.
What about emphasizing the lower traps for athletics and injury prevention?
Yes, the pull ups hit them but there'll still be lag. Not mention wrestlers need the most lower trap work they're getting stretched constantly.
Don't get me wrong this info was awesome and I'ma a fan just bringing my thoughts to the table.
The rows will take care of that
What would you recommend for someone wanting to increase the number of reps on the pull-up eventually moving to weighted pull ups? I'm overweight (already working on that and making steady progress) and am stuck at 8 pull ups when doing a fresh set
There’s a simple solution for you, after you’ve hit failure or in this case 8 reps, max out on eccentric pull-ups which means jumping up to the bar and coming down as slow as possible.
U looking huge my guy
Hey Alex, do you clench your jaw when doing next flexion exercises? I'm trying to keep it relaxed but find that it clenches when heavy and I'm concerned about my teeth!
Ur teeth will strengthen due to pressue(bone density)
Very good advice, I tested pull ups with weight (few repetitions) plus a row of 12-20x works great. Unfortunately, I just started training like that I was Thanos snap out of existence 2 months ago 🤦
What about Rackpulls above the Knee?
I feel like this is for intermediate or like more well versed trainers
Alex, do you think one arm pullups are worth pursuing from an overall physical development (muscle, absolute and relative strength, functionality,...) standpoint? Or are there better pull exercises for that purpose and one should prefer them over one arm pulups?
Thank you
One arm pullups have a high chance of biceps injury. One arm towel pullups are safer.
I hace problems with nutrition.I want to cut but I get flat,my muscles feel depleted,I can't workout.I don't go agressive with the deficit,is very small but idk why is this happening.Somedays I eat a big meam 1000-1500 and after 3 hours i get a little bit hungry and flat.Wtf to do,I'm stressed because I can't workout lile that:(
Info is great but wats up this your sleeves?
Don't understand your question. I'm using the Strong Sleeves by Mark Bell