HOW TO BUILD MASSIVE TRAPS 101: Rack Pulls & Power Shrugs (Ft. AlphaDestiny)
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- Опубліковано 5 жов 2024
- [AlphaDestiny's Channel] / thealphadestiny
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Them: “How do you build your traps?”
Me: **Shrugs** 🤷🏼♂️
Wyatt F. Quality
Nice.
Superb satire.
😂
No one asks you that
A study was released that shows rack pulls above the knee have a 98% traps activation. It was the primary muscle being stimulated. So it seems your video fits science. Nice!
You got a link to that?
Yeah I want to know
@@koreaface if you want to build traps forget these rack pulls. Deadlifts, standing overhead press and heavy barbell shrugs is the way to go.
@Jack The Ripper 4 weeks ago I started to add rack pulls to my lifting program and my traps blew up.
@@Rifforecordz Forget about what you said and do Rack Pulls above the knees
I thought Alex was full of shit at first with the power shrugs and rack pulls but god damn was I wrong. I started doing rack pulls and power shrugs and my back and traps have blown up in the last 2 months. It is unbelievable. Weighted stretching is the key to getting jacked for natural lifters. Good work getting Alex on here Omar.
So true. I felt the same until I incorporated Alex's style. It's worked wonders, alex is definitely a genius for this body part
+Jason I do rack pulls 3 times, on my upper days. I am on a upper/lower split. Just hit 425lb X 2 reps today. Cheers !
Tru Davies cheers mate!
Tru Davies Same here
cheers dawgh
Key points:
2:29 do not underestimate the traps
3:10 traps need heavy-ass weight and powerful stretching to grow
4:31 - 8:11 exercises & technique
8:11 - 9:50 programming/sets & reps
9:50 - 12:00 neck training
12:20 injury prevention methods
Todoloo motherlovers!
Thank you! video a bit long for a trap video lol
thank you
saw this video with Alex on the feed and the title and I'm like "Christ Alex, we know how to get massive traps you say it every other day". Then I saw it was Omar's video and I'm like oh...
lol right, shit i could've made this video after watching all of Alex's on the topic
Brett Coatney same. i was like "im not watching this one... power shrugs and rack pulls i get it already... oh, wtf its on omars channel!"
You and me both haha
Imagine accidentally making eye contact with this guy during his neck session 10:27
Lmao
Gotta do naruto run asap🤐
Talk about romance there dude lol
I like this bloke; good presence, engaging speech. Joocy traps.
Isiskos I admire his skin
Enthios a
Tyler Overton 😂😂😂
I've been doing these for about 6 months and you absolutely have explosive trap growth visible on almost on a weekly basis, it's amazing. For the first few week you will feel it all the way to the glutes but after a while your back catches up and you mostly feel it in the traps. When you first start don't go up in weight until you hit 10 reps on your top set with a given weight to allow your back time to catch up and prevent that hidden weakness in your chain to be missed.
The short answer: steroids.
If you want the natural answer, watch this video.
OmarIsuf if he's bigger than you than he's on roids.
- Nadeem 2017
OmarIsuf Lol thanks for being one of the guys who openly talks about steroids and always being honest when it comes to the supplement industry. I'm not natural but you actually give great advice for natural lifters not that "buy my supplements" bs and are natural unlike the fake nattys out there
My trap start to really grow when I learned how to do power cleans.
I'm so excited to try this out!
It's a TRAP.
hahaha!
Hahaha
hahaHA
You sir read my mind
You suck ass
This guy has small traps though.
AlphaDestiny Lol nah!
AlphaDestiny haha trolling , subscribed btw
AlphaDestiny still waiting for a tutorial for them big black booty bitches.
AlphaDestiny you went from "where my hug at?" to "bitch wait your turn"
AlphaDestiny finally you get some mass exposure. I hope your channel blows up like your traps do on rack pulls ;)
"snatch grip is my favourite" - Donald Trump
Way underrated comment.
LMAO
*Donald Pump
I snatch and grip my kids when they talk back
@American Patriot do you do stand up?
Alex is massively underrated and I'm so stoked you gave him the respect he deserves. You're a good man Omar
lel
Agreed!
no joke just his ability to explain what hes doing
most body builders come online saying complex formulas that even they themselves dont understand.. alex just simply says lift up down focus here focus there . while other guys are like you have to contourt and stimulate your mid hemoglobin" and buzz words like "bro" "alpha" literally" and other jobberish
Omar you're a damn good man for helping this beautiful dude's channel out.
this guy is the truth. my neck blew up from 15-18in in a matter of a few months. my traps and shoulders blew up as well. I'm the biggest and strongest I've ever been thanks to his naturally enhanced program
RUMP SWAPPERS
@Delic its arabic
thouartthebuddha was buying it till the last sentence
Man, love how fast this guy talks.
Fuck yes! AlphaDestiny and Omar Isuf! The two realest, along with Eric Bugenhagen, on UA-cam! #Raskols #NaturallyEnhanced #BigBlackAsses #TeamNoCalves
faithandlift eating black asses everyday
It's nice to see someone like Alex getting more recognition
Got lost in trap city, had to navigate with google traps
On my way to the trap house
man he talks like a speed trap!
@@melsoro7311 tog get overdosed by shrugs 😂
@@melsoro7311 with my trap queen
alpha destiny, beard coming in hot for 2017 #connectedbeard2017
Matt Barber looks like pubes tbh
Ballsdeep Singh
Lol and I bet you have tons of pubic hair on your face considered you're a Singh 😂
@@msg9434 look at his beard now
omar please do more collabs with this guy....both of you are my heroes
Rip Kinobody
It piss
***** L you find no friends here
Friends are for the weak.
+Marshall Lore gtfo
so is there somebody in this world who actualy want to go for this look??he wants the neck to be very thik and he looks like fuckin hulk...kinobody looks good..who are you ppl ???its hard to understand very fuckin hard!!
Ive been doing olympic lifts for a couple months now and I havent done rack pulls in ages and tbh I completely forgot about them. Thanks for jogging my memory, guys.
HOW TO BUILD MASSIVE SHOULDERS PLEASE! Thumbs up so he can see it :)
Iago Borges good genetics
Iago Borges overhead press variations, face pulls and rows.
He has a lot of vids on shoulders on his profile
Iago Borges he has tons of videos on everything please check him out
u forgot one of the most important movements , lateral raises
He says traps 43 times
Jonny Bravo you are my hero, Johnny.
No shit dumbass it’s a TRAP video
It's a video about traps, yet only 43 times... Interesting
@@And1Allstar08 You've activated my trap card.. >:)
he fell into the trap trap
He kind of went overboard and lost his neck lmao
The goal of trap training is always to lose your neck..?
Traposaurus Flex eggxactly, I would like mine way bigger lmao... FREAK SHIT!
NormGOD good traps will save u from a neck kick.
Just more evidence that as a natural You should probably listen to his advice
@@Peaceofmind-fs1rrdisagree I had some horrible pencil neck 14.5 with huge traps it just doesn’t look good I would say Neck is more important than traps but there are Botha till important too yk
At 1st I was reluctant to view this video. Granted I doubted this guy ability to teach me something new..... yet I stand corrected.... This video was by far better than many I've seen. very informative and comprehensive. Big Thanks BroDude
damn they seriously collaborated. awesome
Emir EC yeeees :DD
Heavy Farmer's walks and heavy deadlifts are probably the best for building bigger traps in my own experience.
yeah but your deadlift will never be as big as your rack pull thus the stretch that deadlift provides is inferiour to the rack pull stretch = missing trap gains. You can incorporate rack pulls in your program and do all these 3 lifts ,your traps will explode
Yeh. I gotcha. You're talking about specificity. As in if your traps are lagging. But from my own experience, if you have mediocre trap genetics, overtime very heavy deadlifts will build big traps ( even though your method might be optimal ), and I just started adding in very heavy farmer walks, and that added upon that even further. Not disagreeing with you, I'm merely suggesting that your method might be better suited for individuals who tried everything, but nothing seemed to work. peace ✌🏼️
Completely agree, have a good one brother :)
@Celo, Results are results and everyone is different so different things work.
Yesss... completely agreed 🤜🏿🤛🏿
ABOUT TIME ALEX .
ALEX FOR 2017 OVERTAKE .
Bless uP
Wonder if FitnessFaqs will comment in the comment's section.
Meckanimal Meckanimal your time also speak out!!
My time shall come ... in time i guess.
I yet have to be given an opportunity .
Until then i will stay ready and keep sharpening my craft .
Bless Up
Meckanimal big inspiration for me greetings from Brazil
Power shrugs & rack pulls dont get the attention and credit they so deserve! My traps are growing significantly! I was at a major plateau. GREAT VIDEO
I can confirm 100%. My rackpull has increased about 300lbs the past 6 months and that's close to all direct trap work and I have some crazy trap stretch marks and they've completely blown up.
Great information, just did above the knee rack pulls for the first time and I will continue.. thank you
oh baby, alex just made it.
Saw this video a few months ago and thought I'd give it a try. Farmer walks and lifting a heavy bar whilst stretching the traps...really started to work and I am seeing good results.
I kept seeing no results with deadlifts, shrugs and overhead shrugs which I have also tried for years. Thank you for this, stretching the trapezoid downwards is what really targets that muscle and I can feel the doms exactly on that spot the next day.
So awesome that you put AlphaDestiny on your channel.
When I first started doong rack pulls, everyone in the gym were laughing at me. Now, they don't. My traps have definitely grown.
Step 1: allow facial hair to grow...
he's a cool dude, but his beard is weak
Abdu Benhamou check his new vids out
notPranipus needs minox
will nick diaz be fighting again?
look at his beard now
Lmao Alex was trying to sound a lot more professional in this video than the ones on his channel 😂
You've finally done it Alex
I've been trying to build my traps the conventional way for a while and have seen very minor growth, while the rest of my body has seen obvious muscle gain. I'm definitely gonna have to incorporate this into my routine now
This video is fucking amazing. It's going to change my trap game forever. Thank you so much for this solid content.
how did it go
Wondering that myself
@@marcgambone4240 His arms fell off!
6:11 that guy thinking "dafuq he doin?"
Alex from alpha destiny is the man glad to see you featuring him. Phil from fit world exposed is cool too
He's the big daddy.
phil's a moron lmao. alex is great though
Mind Blown!! Been doing farmer walks for awhile now and have seen results off the bat. Great content!!!
And thank you for having Alex on. I hope it will bring more support to his channel. His opinions are worth listening to, as well as Migan's at TeamThreeD Alpha.
Okay... I came here to know how to grow a patchy beard though 🤔
Was just thinking the same...too funny
Hahahhahahahah
Yeah people dissed it for it but look at his beard now. Better than most peoples, cuz he didn't give a F what people said and carried on growing it out even though it looked patchy.
rackpull destiny
Just wanted to say thank you for publishing this video. I use to shrug the entire rack of dumbbells. Going from 110's down to like nothing and then back up again 10 reps each. Did barely anything for me. I started doing these rack pulls maybe like 3 weeks ago. I saw results IMMEDIATELY!! Like within 3 times of doing them I noticed observable gains. And you're right, people look at me crazy when they see me loading the bar and then only shrugging about... 3-5" but I don't care what they think. The shit is working and I love it. Thanks man. FYI, I'm doing these rack pulls every other day. I'm currently pulling 405 but I feel like i'm already ready to throw on a couple of 25s to get get up to 455. I should be pulling 500 by end of month. I know that's no where near 1000 but it's not my goal.
Been watching Alex since 10k subs. This year his channel WILL BLOW UP! He gives so much informative content (as does Omar).
Kbeats yea for sure!
Kbeats ive been subbed since he had 1500
THIS is the year naturally enhanced gets the word out
Kbeats said and done
I fucking love you guys, both of you. Functional training for strength and power, not just trying to get ripped for stupid vanity reasons. I used to be so obsessed with just "getting ripped" and neglected all the things you guys talk about - getting stronger, hitting PR's and a good physique will follow. Priceless, you guys rock and truly stand out from the rest., Respect.
How long have people been asking for alpha destiny to do a trap video 😂?
UnknownUser IKR TOOK HIM LONG WNOUGH TO TALK ABOUT RACK PULLS
This video is why I started doing trap and neck training, thank you Alpha Destiny
Yo mad respect Omar, glad you gave Alex some recognition he definitely deserves it.
Agreed. I've just added in power shrugs (though closer to what is described as a rack pull here) because my traps were lagging. I could already DL over 2xBW but my traps weren't coming up. Noticed a real difference after a few weeks.
i can vouch for this information. the good news is that you can make insaaaaane progress in power shrugs, im talking about going from 3 plates to 7 plates in 2 months. and it isnt that dangerous because your torso is straight and as alex said the traps can handle insane weights.
I’ve been doing these heavy rack pulls for 6 months and man this is spot on. My traps are getting huge and I’ve never been able to get results like this from shrugs and upright rows.
I've done heavy rack pulls (about 3 plates on each side) two times now. I already feel like my traps are a bit bigger. Either way it's the first time I've actually felt sore in them. I'll try to report back here in a few months time.
Good luck. Get some straps if you don’t have them. Your grip strength will not be able to keep up with your trap strength.
@@jimmcdonald7050 Yeah, you're spot on. Been struggling with grip. Will get straps
@@RedBar3D ٠٠
@@jimmcdonald7050 Update: I got injured. I put too much on the bar, did not maintain good form, and a result my left clavicle pushed down on a nerve innervating my left biceps. Had pain for about a month.
finally the best youtuber featured
Alex. After watching this video MULTIPLE times this week and contemplating the Rack Pull (I had discectomy this past December), I performed the rack pull!!! Granted, the amount of weight was not impressive, BUT my form through each rep was perfect, my pauses were on point, and my traps were smoked! I also performed dumbbell Farmer Walks and both exercises felt AMAZING! THANK YOU so much for your routines and knowledge! I will now implement these two exercises in my routines!
Brb gonna spend 2 hours working up to 1000lb rack pull for a couple sets of static holds and bend the commercial gym bar...
wooooo!
Takes ten minutes if that to warm up
yeah, once you can powershrug 6+ plates for reps you´ll do plate jumps if not more. I usually do 60kg for 5-8, 120kg for 5-8, 180kg for 5-8 etc and the only break you take is putting on more weight. Takes 20 mins tops to complete a rackpull workout
Amazing video! Truly high quality comprehensive information. Really loved the collaboration between you guys. You both are two of my most favourite. Appreciate all the great videos you make for us. Excellent work! Thank you. I’m quite grateful to you for all the help. The effort you put into making these videos and training itself is praiseworthy. This is premium quality information that we’ve access to and that’s simply incredible. 🙏💪👍👑
I can already see people judging for using a bit of leg drive while doing shrugs (yes, I can see the future)
Thankyou thankyou thankyou!!for years I've wanted good traps I've tried many things shrugs of course and hardly any growth...I've done this twice this week and dam can I feel it the ext day and I can already see improvement in my traps!anyone who wants big traps do what he says!amazing!finally someone on here that knows there shit lol
Alex is a smart dude guys
Answer: Snatch Hang high pull, try your best to hold the bar for half a second at eye level.
My shit was sore for 5 days
Literally one of the reasons I moved on to Weightlifting was the massive trap gains, 5 months into it, I already see my traps climbing up my neck looking thicker. (Also, immense leg strength gains)
this guy is absolutely dead on. so many people doing shrugs with the damn light weight DBs
finally alex getting some recognition
This was the video that started my trap journey! I can honestly say that I can do power shrugs with 525lbs for 12 reps with 10 second holds!
Damn good stuff, glad to see Alex on here. He's a beaut!
One can see why people "dislike" his video. He may come across as a "know it all" and has a sharp tonality. One thing to respect about this guy is he is self predicated. When there are constantly people telling you you're wrong and old people who have gave up in life you develop an underdog approach. Come on this guy is on here sharing knowledge with intent to help people
Awesome interaction with another youtubers omar! Keep the good work.
Tried this 6 months ago, crazy trap gainz, do this! Hold the heavy weight for a few seconds
About time my man AlphaDestiny got some recognition! Great vid
Hey man, I got the same peoblem, my traps r prob alittle smaller than yours were and I have tried everything.. but these tips you just showed me I can't wait to give it my all and try this out!! Thank you!!!
Alpha destiny finna blow up
Fully agree. I have terrible shoulders, but my traps are actually not bad and that's without EVER doing any kind of shrugs. But I deadlift and perform weighted carries which put a ton a stress on the traps. Haven't thought of rack pulls above the knee, but it makes perfect sense. Very intelligent recommedation.
This kinda goes against Alberto Nunez's video on traps on Omars channel
BarBender Alex has bigger traps, everyone that does his program the way it's written gets big traps.
jMOPS1993 I'm not saying Alex's advice is wrong.
Alex has bigger traps than Roiders and fake natties including Alberto
Eric B from metal and iron says do both. A trap workout should have rackpulls, cheat shrugs then shrugs like Alberto's.
who?
Best video I've seen in a long time. Thanks for sharing bro
Damn Omar, fast uploads all of a sudden... Lovin it broski! Keep it goin #stillnocalves #areyouahufflepuff?
Slitherin bitches
Griffindor for sure
Thanks Omar and Alex! Best Traps building video on UA-cam!
To be honest I've done rack pulls or any type of shrugs. But yes my traps were built from hang cleans, deadlifts, and high pulls (wide upright rows).
Good points in this video. I used to get super sore traps (worse than any shrug) from Romanian deadlifts for high reps (15-30 reps). If ou watch guys shrug in gyms as well they use stupid levels of weight and they aren't actually moving their traps so they aren't really shrugging anything. If I was to recommend you guys a shrug that does imo work quite well, try single arm shrugs, you can use a dumbell, a barbell (suitcase hold), low cable attachment etc. Really shrug right up to almost your ears and try reps in the 20-100 range. Using this version I have on a number of occasions had horrendously sore traps the next day it is the one shrug I recommend if you do them.
Strong traps and neck muscles are underrated and important- especially if you do a hard contact sport like wrestling, mma or football, where you could get dunked on your head
Alex the most realest dude i have ever seen. Glad you two did a collab
lol, "you might do it with a snatch grip" *picture of behind the back grip*
"you might do one behind the back" *picture of Jefferson rack pull*
NimW You're Swole
excellent work lads, so surreal to see you two collab but I'm loving it
This guy sounds like Dom Mazzetti
Aesthetic Rev I was thinking the same thing. Especially when he said "This is going to sound like Broscience"
Aesthetic Rev well, he is part Italian so that's probably why
Gagik Hakobyan He isn't part italian. He is 100% american.
Bicepsual hes literally canadian
gvagogliati Wich video did he say that?
I appreciate these collaborations between the best guys out there.
Alex > ALL
3Runner95SRB GOAT baby
I think Jeff cavalier is better because he gives better , safer down to detail advise.
great advice....I started to realize tramps needed heavy...explosive movements...and this video is exactly what my body is telling me.
I usualy only do deadlifts and farmers walks for my traps. My friends make make fun of me all the time but I got traps and they dont
I like how he talks fast and adds no BS nonsense on the side. Also no BS music's for 10 mins. Although doing power shrugs with heavy weight can cause injury easily on your spine as the momentum of the weight coming down can compress the spine.
I ran these ideas for about 2.6-2.7 months and the results are crazy. From looking frail to now having ppl call me trapzilla. Listen to this guy he knows what’s up!
Ohhhh shit Alex just got called up to the big leagues. Congrats man!
Ryan Wilkinson deserved man!
Thanks Guys 👊🏼
wow i thought i knew it all, this guy just laid out solid info which makes sense logically, respect!
Damn is it Christmas agaiin?!
Dude Omar isof is huge! Look at you Alex getting places! Just don't change man! Keep up the great content you guys
Man all these people talking shit without even watching the video.
He discusses all the concerns in the video, but nobody watches this shit before they comment.