[AlphaDestiny's Channel] / thealphadestiny [GET MY TRAINING PROGRAMS HERE] kizentraining.com/ [PRE-ORDER MY PREWORKOUT] gnosisnutrition... [WEAR MY APPAREL] raskolapparel.com/
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.
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...
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!
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.
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
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
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
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.
@@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
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!!
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
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 ✌🏼️
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.
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.
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
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.
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.
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.
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
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
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.
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)
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
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.
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.
@@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.
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.
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. 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!
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.
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. 🙏💪👍👑
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.
