People are so ignorant. You can't train your traps like your bis or tries, it's a huge muscle group that needs heavy weight to grow. just like your legs. you aren't gunna get huge quads squatting 135lbs all the time.
Part 2! After that I am seriously done with traps...lol Also, tomorrow is Q&A time so if you have questions now would be the time to ask. One final point, you will hear some people saying the power shrugs are dangerous. I ask, how? Are low pulls dangerous? Ever seen an Olympic Weightlifter get injured from this exercise? If it's happened, the chance is VERY RARE. Power shrugs are extremely safe, it's a little dip in the legs and an explosive rep. I do not advocate chicken head bobbing crap, my approach to cheat reps is intelligently used.
hey alex i saw in your workout video "yoked edition" and pill was doing 355 high pulls and i was wandering how can it stretch the traps comper to a rack pull?
The benefit of high pulls is that you have increased velocity. This acts as a form of plyometrics for your traps and enhances the stretch tremendously without having to use super heavy weights. It would also explain why Olympic lifts are so effective for getting yoked. Think of it like depths jumps for the traps
Bro idk if you will see this comment but thank you!! I always have done slow controlled shrugs, for about 8 months and haven't seen much results. (Some results but that honestly was probably from my deadlifts) Yesterday instead of 185-225, I worked up to 405 on some power shrugs for the first time. Felt amazing and also hit my grip strength harder than anything too. Now I know DOMS don't mean everything but this morning my traps are TOAST. Big time DOMS. First time I've ever had trap DOMS. Thanks bro!
Alex, you'd be proud. I just had my first gym session today. I'm doing full body every other day. My first time in the gym and it was amazing (although I'm weak as fuck).
Hey Alex, I'm 17 years old and I've been training inconsistently for 2 years just because of school, sports, work, etc. I had always been training the standard bro split that most ppl do n it worked at first but then I plateaued for about a year but was too naive to change anything. I didn't start running your program, but I took ur advice and started full body training in my own way. I've been doing it for a month and I've seen a lot more gains in the past month than in the previous year so I just want to say thank you so much you've really helped me out and inspired me.
Like do you just increase time under tension with 135 on your incline bench and expect to get a big chest? Fuck no. Then why should we expect big traps from time under tension? I can't even talk to the people that think you gotta squeeze the muscle for gains. Works great if you're using gear but all that happens for a natty is pumped muscles for like a day and then soreness for a few days.
Agree 100% man the heavy stretch makes a lot of goddamn sense. Heavy rack pulls, shrugs and high pulls etc. you ARE basically using all functions of the traps. when you shrug, the bar is in front of your body so to get the weight up you elevate and retract the scapula. rack pulls you're fighting like crazy against the shoulder protraction and depression - so you are using retraction and elevation of the traps. not only that but fibres of the traps are involved in thoracic extension so imagine them working like crazy fighting against the weight trying to round your spine over and they extend the neck so that just says how important neck training is as well.
Hey Alex, have you ever thought of maybe writing a novice naturally enhanced workout program ? You've discussed that it's possible in videos before and given some general guidelines but after going through all the program modifications sections in the naturally enhanced overhaul. I thought it would be an interesting thing to make a sample workout version of naturally enhanced for novices.
Alex, I'm a novice lifter and I have to say that after implementing your advice, I definitely have some of the more impressive traps at my gym, even more so than the bigger guys who are doing much more weight with other non-trap developing exercises. Thanks for the advice! It's really working out. Also I'm noticing big developments in my back. Your training philosophy is sound, and not to mention a lot more enjoyable than slow-and-controlled baby steps.
Miguel Angel Cadavid Parra time under tension works if your body can recover from the damage it causes,aka being on drugs. for naturals it's shit to even consider it. naturals need to fuck with the heavy weights,partials,cheat movements and all big compounds
You hear that one of the traps fuctions is scapula retraction. Pulling back not just up due to the orientation of the muscle fibres. But if you think about it a rack pull or deadlift are actually working this function perfectly well. The torso is not perfectly vertical at the start of either lift. That means that the traps are stabilising the scapula isometrically at the start of a rack pull when the torso isn't vertical yet. So they do in fact hit this function of the traps not just pulling straight down when you are vertical.
Fernando Moreno Yes you certainly can. that's basically a rack pull. I'd suggest performing your rack pulls as usual but hold it for as long as you can on the last rep. and use straps.
I find that it's best to implement both. hit traps directly twice a week, one with really heavy power shrugs and one with slow and controlled dumbbell shrugs for high reps.
When starting to do power shrugs my traps grew immensly, its insane how much size i actually got on them from just doing barbell shrugs, and of course deadlifts, rack pulls, but it was the shrugs that got them sore.
Q n A: i know that you support full body workouts because you get the most out of your workouts and dont have to go to the gym everyday... but as a senior in high school with ZERO other responsibility than the gym i want to be in the gym as often as possible... i love working out. How much time do you think i can be in the gym without hurting my gains as NATTY, who eats well and rests well. Ive been lifting seriously for almost 12 months now btw.
I did 3 sets of shrugs with slow and controlled form, light weight last week and I didn't feel anything in my traps the following days. I went in the gym yesterday and did snatch grip rack pulls above the knee followed by heavy zercher box squats and today my traps feel sore as fuck so yeah; I swear by yours and Eric bugenhagens advice over any low weight bullshit.
Just ordered and downloaded Naturally Enhanced! Currently at 76kg/5"10 at 21, I'll keep you updated but we should be around 90kg by the end of the year with a 600Lb Hacklift and some strong ass other lifts. Let's get fucking alpha
just wondering something, if traps are built from heavy stretch, why not doing static stretching on traps builds traps? I am not sure if you know what I mean.
Hey Alex, what's your opinion on the best accessory exercise for building shoulders. I'm trying to decide between OHP or PushPress. I'm a powerlifter btw.
You consider OHP an accessory move? It's the main lift for shoulders.. But I would say OHP between these two, because push press shifts too much emphasis to the triceps.
+Michal Hromadka I consider it an accessory because it's not a lift I'm training for. I won't push it like I push variations of the Bench. But maybe I will soon just to see if it helps haha.
You said best accessory for building shoulders hence the reasoning.. because I would consider OHP the best lift for shoulders. But even for bench I would say OHP is better. Even Alex said numerous times that getting bigger OHP carries over to the bench press.
z press is better than both imo, but for your question you can always work up to your daily max on ohp and than when you cant lift heavier switch to push press for more work.
Did heavy rack pulls above the knee for the first time ever yesterday, did 315 (light for you guys, heavy for me) and my traps today are so lit. It's insane. If you guys don't think rack pulls rock your traps, you're an idiot. I've NEVER felt this sore from doing shrugs, and I used to shrug 225 5x5 and was never sore. Now 315 5x5 rack pulls and I can barely lift my arm up to comb my hair.
He has a point. You aren't going to get big traps doing the controled reps. Honestly, my traps blew up when I started doing the classic lifts. I wasn't doing heavy ass rack pulls but I was doing Snatches and Clean and Jerks 3 times a week with Snatch Grip High Pulls and Clean Grip High Pulls as auxiliary lifts. Snatch Grip High Pulls up to the nipple height and Clean Grip High Pull to naval height with the shoulders in front of the bar kinda like a upright row after the hip extension then the elbow just pull up. No more than 3 reps. I wasn't doing all this for trap gains though I was doing it to improve my lifts but it does work just gotta overload the traps to grow. Pretty simple.
I've noticed the most growth in my traps from doin rackpulls and yates rows, I wasn't evem doing shrugs at the time that my traps exploded, I'd attribute it to those 2 things. That being said I prefer heavy aggressive shrugs over slow & controlled If I'm gonna do them at all.
I'd actually love to build massive asss upper traps alex but it's because im moreso a desk jockey per say which comes with the territory of being upper trap dominant already, training upper traps always sets off my neck. This is why I'm always afraid to train anything upper trap related. If you could make a video about upper traps and neck health that'd be much appreciated.
are you putting off rack pulls this month to focus more on bench? or what will be your frequency for rack pulls this month? i think i remember you said in a previous video that you would go so far as to say there is no limit to the rack pull. I'm starting to understand this only by the fact that i actually try it and do it. And the logic explaining the phenomenom would come secondary to that: which is, probably, that the rack pull is not limited because it is a muscle group so large that the joints and discs would give out before the muscle. Please don't give up on this conclusion, it is rather revolutionary.
I wanna start your novice program tomorrow but am curious whether or not i should do the deadlifts because i dont want to risk injuring myself and have to live with an injury the rest if my life
People like to talk shit about your training principles while promoting slow and controlled. They are just denying the fact that your ideas have been tested by thousands of people while those promoting slow n controlled still havent seen any growth. (Trap talk)
Q n A: Yo Alex, can I add above the knee rack pulls in ur novice program? I have done 7 plates rack pulls and it helps my deadlift during top part. The speed is amazing. Thanks for inspiring us to grow huge traps.
Alex. .can you pls tell me your honest opinion of reverse pyramid training. .for strength training ..5x5 burns me out.. it seems like with reverse pyramid, I'm always gaining at least a rep. I'm running it like 4-6 6-8 8-10
Alex, I'm planning to buy your diet book. Is it suitable for weight loss? I'm currently plateauing at 89 kg after losing so much from 115 kg since the past 2 years
Q&A Question: Hello Alex I have been training for more than a year now but I dont do deadlifts and squats because they hurt my lower back/ lower spine. Are deadlifts and squats really thet important? Should I start training my lower back to be able to deadlift and squat?
alex what are those 2 balls you and elliott hulse have below ur traps on the side on below ur neck how do i get those 2 ball muscles above ur upper chest i want them they look cool
Maxx has excellent leverages for pulls, that's why. I'd recommend he starts doing direct neck work, heavy barbell rows, power shrugs, and rack pulls above the knee. He must also start eating more.
Can I just start with lighter weight since I am new at this? I am an amateur and my foundation (Lower Back and Legs) became weak over 2 weeks from the flu. What starting weight should I do for Power Shrugs, Above Knee Rack Pulls, and Neck Crunches?
Hello, Love your advice for trap work and your channel. Can you tell me how I could get trap gains at home? I only have access to a hex bar and barbell, but no rack of any kind to do rack pulls with. Many thanks.
Hey man should I even do shrugs/rack pulls if I'm beginner/intermediate? Or is it better to focus on getting my deadlift at the advanced level before training those lifts? My deadlift right now is really low (110 kg 5 reps).
Because they just follow the crowd, the "conventional" wisdom, the bodybuilding magazine broscience, ... It's what the pros do right? :) Also, there's more money in that way of thinking.. they can sell you programs, supplements and such more easily.
Q&A Question: Yo Alex, I train Boxing and was wondering how I can increase my muscular endurance while also building some serious strength and size (I have a calisthenics background and got into weights about 3 months ago and have gotten some good results.)
Alex can you help me, I'm 155lbs at 6ft and been lifting for 10 months. I don't feel like I've gained enough muscle in this time although I do get comments from friends and family saying I have become more muscular. I used to work out 5 days a week doing one body part, but can now only work out 4 days. Can you recommend me a bodybuilding program to get me jacked within a year? I feel like I've been wasting time doing my own program, even though I have constantly increased the weight I've been lifting. Thanks man
There was a guy that was shocked at my gym because i was doing like 250 shrugs and he said he only used to do like 80 lb shrugs and hes allot stronger then me XD
Yo Alex! I'm 18 at 18% bf with decent muscle mass. With this Boyka program will I be able to drop to 12-13% bf in 6 weeks with 5 days deficit and 2 days surplus? Thanks!
Alex I have a weird question about power shrugs. I've been doing a lot of power shrugs lately and after I get done with my sets I get a huge energy boost. Similar to the feeling u get while talking pre workout. Is this normal and have u experienced this? Maybe it's because it's an explosive movement and it wakes u the fuck up?
Alex, if traps grow through the stretch, wouldn't that apply to any other muscle group as well? What if I tried weighted stretching on biceps, triceps, pecs and other muscles (of course minding the strength and range of motion safety)?
Honestly it just might be the key to getting huge as a drug-free lifter. I will be experimenting very seriously this year and giving you guys the feedback
Great Alex! Your channel keeps getting bigger and bigger. You are a great motivation for me because you serve as an example that consistent hard work brings results.
Hey Alex, do you think i can increase my Squat from 155kg to 200kg in 5 months (I am 16years old) and if 3x3 programme is good for maximum strenght gains? Thanks for the answer and happy new year
Iago Borges Just because the traps respond very well to stretch, that doesn't mean every other muscle group does. regardless, do overhead press variations
My behind the back rack pull is much stronger than my conventional in front rack pull - my mid and lower traps are massive and upper traps are laggy, what do i do ? - and what is this due to ? - cheers
can someone please tell me how to build my traps? I am wondering why my upright rows with 95lbs aren't working. I added 5 lbs last week so I am Progressing
Hey Alex, very good videos! I only have one concern about very heavy rack pulls. There is not the risk of hurting the spine by pressing down the vertebral and disks with the weight? Thanks brother!
juan mendoza im not thick you idiot i know what primary muscle group pull ups target i meant cause the traps are a big portion of your back if pull ups helped.
hey alex i saw i one of your workout videos "yoked edition" that pill did 355 high pulls and you said it extremely high weight but i was wandering how can 355 high pull can stretch tha traps compare to a 1000 rack pull?
Q n A question: Yo Leonidas, How does nucleus overload affect strength and athletic performance? I really want to experiment with this for a soccer player would doing this on the hamstrings, glutes, and/or back/posterior chain be beneficial? maybe help with endurance?
Well if a bigger muscle has the potential to be a stronger muscle, then surely nucleus overload can be of benefit correct? I would ask Migan directly on this one
AlphaDestiny I tried man but hes not to active on the comment section, and the thing that's keeping me from trying it, is you said you got weaker when doing it on your triceps in a very old video. I probably will end up trying it though what do you think would be best to start with hamstrings, glutes, or lower back? and if based on that what exercise. would you choose to overload it? Thanks alpha your always keeping it real.
Ishidoro yeah man its the off season now but every day counts haha. Im doing it soon maybe a week or so, if your interested ill let you know how it goes. Also what do you think is the impact on strength and athletic performance?
Alpha u say its all about the stretch so. i can train my traps by loading alot of weight and just hold the weight as long as i can, what do u think about that?
AlphaDestiny Oh alright now it's black on both sides. When I wrote my comment the picture was pushed to the top with a white strip on the bottom, but now it's just centered with black edges. Google can fuck with your profile pics when you change 'em, so nothing unusual I guess.
hey! i have been training for a while now! recently i changed my program a bit and my lifts went significantly up after a month with maybe a 1 pound or 1.5 pound increase in weight! the weight might be the same too, is that a good thing?
alex plz plz plz,i really need an answer to my question. I thinking about following your novice program. I am 14 year old, i can bench 140, deadlift 280, squat 200 and overhead press 90. What will my strength be after 8 months? ive now been training for 3 months. Thanks. (can do 590 lbs rack pull, will not do anymore)
War Chief stop rack pulls. do band work alone, and when u go thru puberty u will become a beast. those are solid fucking numbers for a 14 year old (seriously) do bodyweight exercises, band work, and when ur into puberty, do heavy lifting. I, myself believe kids will benefit from building strength LIGHTLY and during or after puberty go heavy. ur numbers are solid. u have great strength at a young age. eat right, maintain it, don't look to crush all ur personal bests, build some cardio, and when time comes, u will almost automatically become a cannon
Yo alex what do you think of running NE and targeting the enhanced muscles but staying around 10-15% bf instead of 15-20%. Mainly because I used to be fat and I like to stay lean
Hey Alex, what's your opinion on isometrics with rack pulls? Just because with the increased frequency and volume on my deadlifts, doing rack pull reps are quite taking on my low back and may affect my low back recovery for my deadlifts. So what do you think about getting the bar up and holding it for about 5 or 10 seconds?
I mean just do the 1 rep, hold it, put it down. Thats one set, so if I do 5 sets, i'd do 5 total reps (less stress to my spinal etectors) and 25 seconds under stretch for the traps
I do that a lot in my training, but I keep the rest low. I might do 10x3 with 3-5 second holds at the top And in case I misunderstood, reps of 10 is perfectly fine. I used to do a lot of 3x10-20 on high rack heights
People are so ignorant. You can't train your traps like your bis or tries, it's a huge muscle group that needs heavy weight to grow. just like your legs. you aren't gunna get huge quads squatting 135lbs all the time.
Part 2! After that I am seriously done with traps...lol
Also, tomorrow is Q&A time so if you have questions now would be the time to ask.
One final point, you will hear some people saying the power shrugs are dangerous. I ask, how? Are low pulls dangerous? Ever seen an Olympic Weightlifter get injured from this exercise? If it's happened, the chance is VERY RARE. Power shrugs are extremely safe, it's a little dip in the legs and an explosive rep. I do not advocate chicken head bobbing crap, my approach to cheat reps is intelligently used.
AlphaDestiny what do you think about the fierce 5 full body novice routine?
hey alex i saw in your workout video "yoked edition" and pill was doing 355 high pulls and i was wandering how can it stretch the traps comper to a rack pull?
The benefit of high pulls is that you have increased velocity. This acts as a form of plyometrics for your traps and enhances the stretch tremendously without having to use super heavy weights. It would also explain why Olympic lifts are so effective for getting yoked. Think of it like depths jumps for the traps
+AlphaDestiny thanks man
+AlphaDestiny Whats your opinion on kettlebells?
Bro idk if you will see this comment but thank you!!
I always have done slow controlled shrugs, for about 8 months and haven't seen much results. (Some results but that honestly was probably from my deadlifts)
Yesterday instead of 185-225, I worked up to 405 on some power shrugs for the first time. Felt amazing and also hit my grip strength harder than anything too.
Now I know DOMS don't mean everything but this morning my traps are TOAST. Big time DOMS. First time I've ever had trap DOMS.
Thanks bro!
Are u sure in ur traps or more in ur levator scapulae?
2017 is going to be your year. keep up the good work
This channel's gonna get hoooge
Alex, you'd be proud. I just had my first gym session today. I'm doing full body every other day. My first time in the gym and it was amazing (although I'm weak as fuck).
Shaolin Schlag you gonna be sore as hell tomorrow haha
Shaolin Schlag Keep it up.
Yeah, I'm sore. What a pussy I am.
Shaolin Schlag Get your form down. And youll be sore of course.
Yeah, I know my bench and squat form suck. I'm only strong enough to use the empty bar on many lifts.
Alex is making hella beard gains
Hey Alex, I'm 17 years old and I've been training inconsistently for 2 years just because of school, sports, work, etc. I had always been training the standard bro split that most ppl do n it worked at first but then I plateaued for about a year but was too naive to change anything. I didn't start running your program, but I took ur advice and started full body training in my own way. I've been doing it for a month and I've seen a lot more gains in the past month than in the previous year so I just want to say thank you so much you've really helped me out and inspired me.
Like do you just increase time under tension with 135 on your incline bench and expect to get a big chest? Fuck no. Then why should we expect big traps from time under tension? I can't even talk to the people that think you gotta squeeze the muscle for gains. Works great if you're using gear but all that happens for a natty is pumped muscles for like a day and then soreness for a few days.
Agree 100% man the heavy stretch makes a lot of goddamn sense. Heavy rack pulls, shrugs and high pulls etc. you ARE basically using all functions of the traps.
when you shrug, the bar is in front of your body so to get the weight up you elevate and retract the scapula.
rack pulls you're fighting like crazy against the shoulder protraction and depression - so you are using retraction and elevation of the traps.
not only that but fibres of the traps are involved in thoracic extension so imagine them working like crazy fighting against the weight trying to round your spine over
and they extend the neck so that just says how important neck training is as well.
Well said!
Hey Alex,
have you ever thought of maybe writing a novice naturally enhanced workout program ? You've discussed that it's possible in videos before and given some general guidelines but after going through all the program modifications sections in the naturally enhanced overhaul. I thought it would be an interesting thing to make a sample workout version of naturally enhanced for novices.
TrapDesitiny
someone should hack his youtube and change his name to "TrapDestiny - How To get Big Black Juicy Asses"
Alex, I'm a novice lifter and I have to say that after implementing your advice, I definitely have some of the more impressive traps at my gym, even more so than the bigger guys who are doing much more weight with other non-trap developing exercises. Thanks for the advice! It's really working out. Also I'm noticing big developments in my back. Your training philosophy is sound, and not to mention a lot more enjoyable than slow-and-controlled baby steps.
Hey Alex, can you post a video of you doing power shrugs? All I've seen you do is rack pulls in your workouts. I wanna see how it's done. Thanks.
Tru Davies it's almost like a rack pull but without the pins.
lol I know what it is, I just want to see how he does it.
time under tension has been debunqued time and again
Miguel Angel Cadavid Parra time under tension works if your body can recover from the damage it causes,aka being on drugs. for naturals it's shit to even consider it. naturals need to fuck with the heavy weights,partials,cheat movements and all big compounds
that's not time under tension. that's isometric contraction.
You hear that one of the traps fuctions is scapula retraction. Pulling back not just up due to the orientation of the muscle fibres. But if you think about it a rack pull or deadlift are actually working this function perfectly well. The torso is not perfectly vertical at the start of either lift. That means that the traps are stabilising the scapula isometrically at the start of a rack pull when the torso isn't vertical yet. So they do in fact hit this function of the traps not just pulling straight down when you are vertical.
Good point Mark!
I keep my Traps shrugged as I do the Farmers Walk, not just let them hang. Is that wrong?
if the stretch is the most important part can I just static holds? like just set the pins very high and just hold the weight as long as I can?
Fernando Moreno thats a rack pull alex preaches it and he does advocate static holds, go make some gainz.
Fernando Moreno Yes you certainly can. that's basically a rack pull. I'd suggest performing your rack pulls as usual but hold it for as long as you can on the last rep. and use straps.
Well depending on the muscle your human target fast twitch fibers like Bruce lee
I find that it's best to implement both. hit traps directly twice a week, one with really heavy power shrugs and one with slow and controlled dumbbell shrugs for high reps.
When starting to do power shrugs my traps grew immensly, its insane how much size i actually got on them from just doing barbell shrugs, and of course deadlifts, rack pulls, but it was the shrugs that got them sore.
New UA-cam pic is fucking sick
I've seen Matt Kroczalewski train traps in similiar way as you describe. Geared or not that guy had big ass traps.
I do a bent over shrug to build my rhomboids, also prevents shoulder injuries
I do hammer curls.
It hits your tricep, and your deltoid. Both.
Bro, train your deloids like dorian yates 4-6 reps barbaric throwing brings and shit
Bob Jenkins do you're face pulls as we'll!
Damn that beard is growing in, looking good brotha
Thanks brotha!
Beard is coming together quite well Bro!
Q n A: i know that you support full body workouts because you get the most out of your workouts and dont have to go to the gym everyday... but as a senior in high school with ZERO other responsibility than the gym i want to be in the gym as often as possible... i love working out. How much time do you think i can be in the gym without hurting my gains as NATTY, who eats well and rests well. Ive been lifting seriously for almost 12 months now btw.
I did 3 sets of shrugs with slow and controlled form, light weight last week and I didn't feel anything in my traps the following days. I went in the gym yesterday and did snatch grip rack pulls above the knee followed by heavy zercher box squats and today my traps feel sore as fuck so yeah; I swear by yours and Eric bugenhagens advice over any low weight bullshit.
Alpha, man. I don't know if you are genius, or if I will snap up some shit doing what you tell me... either way, I'm with you, man.
Just ordered and downloaded Naturally Enhanced! Currently at 76kg/5"10 at 21, I'll keep you updated but we should be around 90kg by the end of the year with a 600Lb Hacklift and some strong ass other lifts. Let's get fucking alpha
Nice Harry, wishing you the best of gains in 2017!
just wondering something, if traps are built from heavy stretch, why not doing static stretching on traps builds traps? I am not sure if you know what I mean.
bro lowkey you are my favorite youtuber
Bro them beard gainz comin in hard asf
is it safe for novices to do cheat shrugs if not when can you do cheat shrugs
Hey Alex, what's your opinion on the best accessory exercise for building shoulders. I'm trying to decide between OHP or PushPress. I'm a powerlifter btw.
QnA Question
You consider OHP an accessory move? It's the main lift for shoulders.. But I would say OHP between these two, because push press shifts too much emphasis to the triceps.
+Michal Hromadka I consider it an accessory because it's not a lift I'm training for. I won't push it like I push variations of the Bench. But maybe I will soon just to see if it helps haha.
You said best accessory for building shoulders hence the reasoning.. because I would consider OHP the best lift for shoulders. But even for bench I would say OHP is better. Even Alex said numerous times that getting bigger OHP carries over to the bench press.
z press is better than both imo, but for your question you can always work up to your daily max on ohp and than when you cant lift heavier switch to push press for more work.
Did heavy rack pulls above the knee for the first time ever yesterday, did 315 (light for you guys, heavy for me) and my traps today are so lit. It's insane. If you guys don't think rack pulls rock your traps, you're an idiot. I've NEVER felt this sore from doing shrugs, and I used to shrug 225 5x5 and was never sore. Now 315 5x5 rack pulls and I can barely lift my arm up to comb my hair.
You are one of The most intelligent couches on UA-cam, keep it up alex
What other muscles/ groups work under the same principle? Heavier weight, more stretch= more gains?
He has a point. You aren't going to get big traps doing the controled reps. Honestly, my traps blew up when I started doing the classic lifts. I wasn't doing heavy ass rack pulls but I was doing Snatches and Clean and Jerks 3 times a week with Snatch Grip High Pulls and Clean Grip High Pulls as auxiliary lifts. Snatch Grip High Pulls up to the nipple height and Clean Grip High Pull to naval height with the shoulders in front of the bar kinda like a upright row after the hip extension then the elbow just pull up. No more than 3 reps. I wasn't doing all this for trap gains though I was doing it to improve my lifts but it does work just gotta overload the traps to grow. Pretty simple.
Nice man! Cleans and snatches are badass for traps
I've noticed the most growth in my traps from doin rackpulls and yates rows, I wasn't evem doing shrugs at the time that my traps exploded, I'd attribute it to those 2 things. That being said I prefer heavy aggressive shrugs over slow & controlled If I'm gonna do them at all.
I'd actually love to build massive asss upper traps alex but it's because im moreso a desk jockey per say which comes with the territory of being upper trap dominant already, training upper traps always sets off my neck. This is why I'm always afraid to train anything upper trap related. If you could make a video about upper traps and neck health that'd be much appreciated.
And is it ok to use nautilus shrug/deadlift machine? replacement of the trap bar cus the gym does not have it. Thanks man!
are you putting off rack pulls this month to focus more on bench? or what will be your frequency for rack pulls this month? i think i remember you said in a previous video that you would go so far as to say there is no limit to the rack pull. I'm starting to understand this only by the fact that i actually try it and do it. And the logic explaining the phenomenom would come secondary to that: which is, probably, that the rack pull is not limited because it is a muscle group so large that the joints and discs would give out before the muscle. Please don't give up on this conclusion, it is rather revolutionary.
I'm doing lots of block pulls and pulls with bands, want to hit 700 btb deadlift
In ur novice program are preacher curls better than standing dumbbell / barbell curls ? Is there a specific reason .
I wanna start your novice program tomorrow but am curious whether or not i should do the deadlifts because i dont want to risk injuring myself and have to live with an injury the rest if my life
People like to talk shit about your training principles while promoting slow and controlled. They are just denying the fact that your ideas have been tested by thousands of people while those promoting slow n controlled still havent seen any growth. (Trap talk)
Opinion on squat everyday, and who would you recommend it for?
should you retract the scapula while doing farmers walks or just let you shoulders roll forward?
Stay as tight as possible, but once the weight becomes unbearable feel free to lose tightness a bit
Alright thanks!
Heavy weights do build Traps but what about chest, do low volume like 4 reps 3 sets and a heavy single build chest?
High volume builds chest
I can vouch for what hes saying, because I get a much better pump in doing shrugs faster.
Q n A: Yo Alex, can I add above the knee rack pulls in ur novice program? I have done 7 plates rack pulls and it helps my deadlift during top part. The speed is amazing. Thanks for inspiring us to grow huge traps.
Alex. .can you pls tell me your honest opinion of reverse pyramid training. .for strength training ..5x5 burns me out.. it seems like with reverse pyramid, I'm always gaining at least a rep. I'm running it like 4-6 6-8 8-10
Alex, I'm planning to buy your diet book. Is it suitable for weight loss? I'm currently plateauing at 89 kg after losing so much from 115 kg since the past 2 years
Absolutely, it contains all the necessary information for weight manipulation. It's a super simple book and easy read.
Q&A Question: Hello Alex I have been training for more than a year now but I dont do deadlifts and squats because they hurt my lower back/ lower spine. Are deadlifts and squats really thet important? Should I start training my lower back to be able to deadlift and squat?
Can you rip your shoulder out ? I feel the shoulder like it's going to pop out or something
Way to go Alex !! I will use it and try it my training , i think before judging everyone should try it , buy some straps and hit it hard !
How many set/reps should one do on cheat shrugs
alex what are those 2 balls you and elliott hulse have below ur traps on the side on below ur neck how do i get those 2 ball muscles above ur upper chest i want them they look cool
LightGeoo I believe that's rotator cuff
Do rack pulls help with rear delts? What exercise would you recommend seeing as rear delts are quite neglected/boring to train?
macccerkiddd Snatch grip rack pulls above the knee are your best bet.
agreed with the vid but what about a guy like maxx chewning? has a great deadlift but really small traps
Maxx has excellent leverages for pulls, that's why. I'd recommend he starts doing direct neck work, heavy barbell rows, power shrugs, and rack pulls above the knee. He must also start eating more.
Can I just start with lighter weight since I am new at this? I am an amateur and my foundation (Lower Back and Legs) became weak over 2 weeks from the flu.
What starting weight should I do for Power Shrugs, Above Knee Rack Pulls, and Neck Crunches?
Also sets and reps
Alex quick question, do you outline your beard or do you just let it grow raw?
Hello, Love your advice for trap work and your channel. Can you tell me how I could get trap gains at home? I only have access to a hex bar and barbell, but no rack of any kind to do rack pulls with.
Many thanks.
Maybe you should include something like total workload in the next trap video as an ultimate proof for the "time under tension" argument
Hey man should I even do shrugs/rack pulls if I'm beginner/intermediate? Or is it better to focus on getting my deadlift at the advanced level before training those lifts? My deadlift right now is really low (110 kg 5 reps).
How long you been on minoxidil man cuz that growth happened fast
9 weeks
Yo Alex, what do you think about lifting head during flat bench press?
Alex, why so few people in this "fitness world" think like you man ? Why so many desinformation out there ?
Because they just follow the crowd, the "conventional" wisdom, the bodybuilding magazine broscience, ... It's what the pros do right? :) Also, there's more money in that way of thinking.. they can sell you programs, supplements and such more easily.
Q&A Question:
Yo Alex, I train Boxing and was wondering how I can increase my muscular endurance while also building some serious strength and size (I have a calisthenics background and got into weights about 3 months ago and have gotten some good results.)
Mister Mouse high rep heavy weight
Q&A
Whats your opinion about Tatoos? And do you think earrings works in Bear Mode physique?
Mahamed Mahdi earrings, man they work with a thick neck , and probably make ur neck look a LITTLE thicker
Alex can you help me, I'm 155lbs at 6ft and been lifting for 10 months. I don't feel like I've gained enough muscle in this time although I do get comments from friends and family saying I have become more muscular. I used to work out 5 days a week doing one body part, but can now only work out 4 days. Can you recommend me a bodybuilding program to get me jacked within a year? I feel like I've been wasting time doing my own program, even though I have constantly increased the weight I've been lifting. Thanks man
"Let me lay out my golden argument..."
The glutes are extremely strong as well , what heavy exercise do you do for the glutes, because they , along with the traps , are enhanced muscles.
Although it's not heavy ( still, you can apply weight for resistance ), reverse hypers may be one of them.
I mainly do heavy pulls off the floor. I'm also a huge fan of reverse lunges
So by this logic shouldnt every muscle be put under a massively heavy stretch????
Probably! Need to experiment more.
Hey alex what would be a good weight to shoot for good mornings, lunges and hip trusts ?
P.S. Happy new year
There was a guy that was shocked at my gym because i was doing like 250 shrugs and he said he only used to do like 80 lb shrugs and hes allot stronger then me XD
Yo Alex! I'm 18 at 18% bf with decent muscle mass. With this Boyka program will I be able to drop to 12-13% bf in 6 weeks with 5 days deficit and 2 days surplus?
Thanks!
Your new profile picture looks sick bro! Amazing traps
Thanks David!
Alex I have a weird question about power shrugs. I've been doing a lot of power shrugs lately and after I get done with my sets I get a huge energy boost. Similar to the feeling u get while talking pre workout. Is this normal and have u experienced this? Maybe it's because it's an explosive movement and it wakes u the fuck up?
Hey alex, mybe you can do a video explaining why almost all novice programs use 5-8 rep sets vs 10-12 rep sets? Any benifit to this as a begginer?
Agree with you man. People need to open their mind and try these exercises haha
Alex, if traps grow through the stretch, wouldn't that apply to any other muscle group as well? What if I tried weighted stretching on biceps, triceps, pecs and other muscles (of course minding the strength and range of motion safety)?
Honestly it just might be the key to getting huge as a drug-free lifter. I will be experimenting very seriously this year and giving you guys the feedback
Great Alex! Your channel keeps getting bigger and bigger. You are a great motivation for me because you serve as an example that consistent hard work brings results.
Hey Alex, do you think i can increase my Squat from 155kg to 200kg in 5 months (I am 16years old) and if 3x3 programme is good for maximum strenght gains?
Thanks for the answer and happy new year
So what are the best exercise to stretch and build the shoulders??
Iago Borges Just because the traps respond very well to stretch, that doesn't mean every other muscle group does. regardless, do overhead press variations
Shawn Gadwa but i Heard many do. triceps long Head, traps, Lats, chest..
Best and most unique fitness advice on UA-cam. Keep it up Alex. Hope you had a great New Years
My behind the back rack pull is much stronger than my conventional in front rack pull - my mid and lower traps are massive and upper traps are laggy, what do i do ? - and what is this due to ? - cheers
Do above the knee rack pulls, if you don't already.
i was, i was just confused thats all - thanks anyway
Hey Alex can you explain what heavy gpp and light gpp means? In context of NEO 3 a week
Would be long to explain here, I will include your question in the Q&A today
can someone please tell me how to build my traps? I am wondering why my upright rows with 95lbs aren't working. I added 5 lbs last week so I am Progressing
Brett Coatney upright rows can be cheated easily. try cheating them and add another 25 lbs on each side. WARM UP. super important
Brett Coatney lean back a little at the top of the pull, pull all the way back, and release slow, so ur traps will stretch
Hey Alex, very good videos! I only have one concern about very heavy rack pulls. There is not the risk of hurting the spine by pressing down the vertebral and disks with the weight? Thanks brother!
hey Alex this may sound weird but do you think weighted pull ups build traps cause of the stretch when you lower down? many thanks in advance
Liam Cowley it's usually the lats because you're hanging. Does why a lot of people when they do body weight for a long time have big old lats.
juan mendoza im not thick you idiot i know what primary muscle group pull ups target i meant cause the traps are a big portion of your back if pull ups helped.
Liam Cowley it most likely help with lats and you upper back a little bit.
hey alex i saw i one of your workout videos "yoked edition" that pill did 355 high pulls and you said it extremely high weight but i was wandering how can 355 high pull can stretch tha traps compare to a 1000 rack pull?
Orel Mizrahi gravity makes its job when weights be dropping
Orel Mizrahi because you're dropping 355 fast as hell. the increased velocity generates more force.
Orel Mizrahi still don't unterstand how he is able to do that... try it yourself. It is fucking heavy...
I can't flex my right trap and idk maybe it's smaller.. any tips?
Kayu Suke i have the same problem have no clue why
Kayu Suke Its probably tight.
Q n A question: Yo Leonidas, How does nucleus overload affect strength and athletic performance? I really want to experiment with this for a soccer player would doing this on the hamstrings, glutes, and/or back/posterior chain be beneficial? maybe help with endurance?
Well if a bigger muscle has the potential to be a stronger muscle, then surely nucleus overload can be of benefit correct?
I would ask Migan directly on this one
AlphaDestiny I tried man but hes not to active on the comment section, and the thing that's keeping me from trying it, is you said you got weaker when doing it on your triceps in a very old video. I probably will end up trying it though what do you think would be best to start with hamstrings, glutes, or lower back? and if based on that what exercise. would you choose to overload it? Thanks alpha your always keeping it real.
Joe A try it in the off season
Ishidoro yeah man its the off season now but every day counts haha. Im doing it soon maybe a week or so, if your interested ill let you know how it goes. Also what do you think is the impact on strength and athletic performance?
Joe A Strength loss is only temporary though, eventually it comes back hard
is there a video of him doing this?
Yeah check out ua-cam.com/video/A85xrWkDUKA/v-deo.html&t
Alpha u say its all about the stretch so. i can train my traps by loading alot of weight and just hold the weight as long as i can, what do u think about that?
Yes that's essentially what rack pulls do. Try doing 5x5 above the knee rack pulls with 5 second holds.
Hey Alex your new thumbnail is great but it has a white strip at the bottom, you should crop it differently.
A white strip? I don't see one here.
AlphaDestiny Oh alright now it's black on both sides. When I wrote my comment the picture was pushed to the top with a white strip on the bottom, but now it's just centered with black edges. Google can fuck with your profile pics when you change 'em, so nothing unusual I guess.
Yo Alex! Omar Assmuff said he want's to make a trap video with you!
hey! i have been training for a while now! recently i changed my program a bit and my lifts went significantly up after a month with maybe a 1 pound or 1.5 pound increase in weight! the weight might be the same too, is that a good thing?
alex plz plz plz,i really need an answer to my question. I thinking about following your novice program. I am 14 year old, i can bench 140, deadlift 280, squat 200 and overhead press 90. What will my strength be after 8 months? ive now been training for 3 months. Thanks. (can do 590 lbs rack pull, will not do anymore)
War Chief stop rack pulls. do band work alone, and when u go thru puberty u will become a beast. those are solid fucking numbers for a 14 year old (seriously) do bodyweight exercises, band work, and when ur into puberty, do heavy lifting. I, myself believe kids will benefit from building strength LIGHTLY and during or after puberty go heavy. ur numbers are solid. u have great strength at a young age. eat right, maintain it, don't look to crush all ur personal bests, build some cardio, and when time comes, u will almost automatically become a cannon
Tommy Guglielmo Thanks bro, really appreciate it :)
Yo alex what do you think of running NE and targeting the enhanced muscles but staying around 10-15% bf instead of 15-20%. Mainly because I used to be fat and I like to stay lean
I've had lots of guys do that, but you don't end up having the true NE look. You'll still look great but not maximum beefed
Hey Alex, what's your opinion on isometrics with rack pulls? Just because with the increased frequency and volume on my deadlifts, doing rack pull reps are quite taking on my low back and may affect my low back recovery for my deadlifts. So what do you think about getting the bar up and holding it for about 5 or 10 seconds?
It's the best way to do it. I recommend 5s holds
AlphaDestiny The best way? Better than reps? You do reps... right?
I mean just do the 1 rep, hold it, put it down. Thats one set, so if I do 5 sets, i'd do 5 total reps (less stress to my spinal etectors) and 25 seconds under stretch for the traps
another good video. thoughts on sets of 10 for rack pulls? mixing them in and they feel great.
I do that a lot in my training, but I keep the rest low. I might do 10x3 with 3-5 second holds at the top
And in case I misunderstood, reps of 10 is perfectly fine. I used to do a lot of 3x10-20 on high rack heights