HOW TO BUILD MASSIVE TRAPS 101: Rack Pulls & Power Shrugs (Ft. AlphaDestiny)

[AlphaDestiny's Channel] / thealphadestiny
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[@brettco20]

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...

[@rspkk0]

lol right, shit i could've made this video after watching all of Alex's on the topic

[@emppupelikone]

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!"

[@karlosterlund9209]

You and me both haha

[@MightyYoungSir]

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

[@carnagemaximum2959]

You've finally done it Alex

[@bullettomy7thheart]

Perfect video from my boy Alex. I would also recommend Power Cleans. My traps exploded from getting strong in this movement.

[@bullettomy7thheart]

Omar is still a huge fucking beauty for this. Respect man!

[@lyxuong458]

Please do a video on building Big Back please

[@yunguangjin8728]

How are you guys able to hold these amount of weights without exhausting the forearms? Always found my self struggling with my grip strength

[@muemaccash]

Straps?

[@dudleylandsberg1747]

Straps

[@twinrivers6200]

Use those straps, this is not about grip strength. Get those grippers from ironminds if you wanna work grip

[@ryanwilkinson5556]

Ohhhh shit Alex just got called up to the big leagues. Congrats man!

[@Drugsknowledge]

Ryan Wilkinson deserved man!

[@harambey]

Thanks Guys 👊🏼

[@dantron7073]

AlphaDestiny is a cool dude.

[@Metalkake]

What a most fantastic video! This guy seems legit!

[@russ9656]

Otto Kalliomäki check his channel, he have absolutely premium advice

[@marcoa.nostasmileta8238]

how many times per week should i do the training?

[@RaisedFlipper6]

Next video: How to Get Way, Way More Muscle Mass Than Any Natural on Earth (Ft. Blason Jaha).

[@stephenrichards3212]

thank u been trying to figure out traps for ever ?)

[@olitonottero7620]

super helpful thanks

[@ThurstonHowell3rd]

Good stuff! Subscribed...

[@samerca1]

what about dips?

[@F0RTHEWlN123]

The way build my traps was by doing power cleans. Yeah fuck crossfit but ive seen results from power clearning for a year.

[@randygentry1207]

Omar I bet this aproach works for calves .....thats why heavy people always have calves

[@adaptone9777]

it does. Train them like a power movement. 5x5 smith machine (or scrape the rack) calf raises. The trick is to pause at the bottom, and pause at the top on each rep. Do them with a step to get full ROM

[@w_4ca]

Them: “How do you build your traps?” Me: **Shrugs** 🤷🏼‍♂️

[@AlexLeonidas]

This guy has small traps though.

[@lloydwatkins1057]

AlphaDestiny Lol nah!

[@themanwithnoname9277]

AlphaDestiny haha trolling , subscribed btw

[@Drugsknowledge]

AlphaDestiny still waiting for a tutorial for them big black booty bitches.

[@Idkidk55957]

AlphaDestiny you went from "where my hug at?" to "bitch wait your turn"

[@12theunknown12]

AlphaDestiny finally you get some mass exposure. I hope your channel blows up like your traps do on rack pulls ;)

[@zachary_smith1]

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!

[@freshness2569]

You got a link to that?

[@koreaface]

Yeah I want to know

[@Rifforecordz]

@@koreaface if you want to build traps forget these rack pulls. Deadlifts, standing overhead press and heavy barbell shrugs is the way to go.

[@koreaface]

@Jack The Ripper 4 weeks ago I started to add rack pulls to my lifting program and my traps blew up.

[@koreanG6]

@@Rifforecordz Forget about what you said and do Rack Pulls above the knees

[@OmarIsuf]

The short answer: steroids. If you want the natural answer, watch this video.

[@UnknownUser-fg3fs]

OmarIsuf if he's bigger than you than he's on roids.

[@0nekhmerXViet]

- Nadeem 2017

[@Rafaelpotosino1]

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

[@clap5]

My trap start to really grow when I learned how to do power cleans.

[@ClaudioR99]

I'm so excited to try this out!

[@mattem2434]

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!

[@conquerorkang6193]

Thank you! video a bit long for a trap video lol

[@olitonottero7620]

thank you

[@RodesLaw]

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.

[@liftfforglory]

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

[@RodesLaw]

+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 !

[@TwisTroGaming]

Tru Davies cheers mate!

[@GForceIntel]

Tru Davies Same here

[@fuckfuckiluvesex]

cheers dawgh

[@Jake-be9ji]

Imagine accidentally making eye contact with this guy during his neck session 10:27

[@Fire-dk4pi]

Lmao

[@md-dy7yl]

Gotta do naruto run asap🤐

[@garyhubbard8556]

Talk about romance there dude lol

[@_Cato_]

I like this bloke; good presence, engaging speech. Joocy traps.

[@XxAlex530xX]

Isiskos I admire his skin

[@Terminator-jj4pk]

Enthios a

[@ExpensiveGarbage]

Tyler Overton 😂😂😂

[@MalikSucksAss]

It's a TRAP.

[@minecraftlord568]

hahaha!

[@elishawaqalutu2695]

Hahaha

[@DimzReacts]

hahaHA

[@Abels-Adventures]

You sir read my mind

[@TrentMcNary420]

You suck ass

[@seekerskate]

alpha destiny, beard coming in hot for 2017 #connectedbeard2017

[@msg9434]

Matt Barber looks like pubes tbh

[@Jatt.Lalkar]

Ballsdeep Singh Lol and I bet you have tons of pubic hair on your face considered you're a Singh 😂

[@absidyabsidy2727]

@@msg9434 look at his beard now

[@MrIsles192]

"snatch grip is my favourite" - Donald Trump

[@MP-db9sw]

Way underrated comment.

[@johnfurr5698]

LMAO

[@NicholasKing02]

*Donald Pump

[@5065ca]

I snatch and grip my kids when they talk back

[@kingsiriusfit]

@American Patriot do you do stand up?

[@0nekhmerXViet]

He kind of went overboard and lost his neck lmao

[@gigglekisslemur]

The goal of trap training is always to lose your neck..?

[@McRemmyBaby]

Traposaurus Flex eggxactly, I would like mine way bigger lmao... FREAK SHIT!

[@Peaceofmind-fs1rr]

NormGOD good traps will save u from a neck kick.

[@jinnjuice0]

Just more evidence that as a natural You should probably listen to his advice

[@Bigbiceps301]

@@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

[@PoppyMusica]

Got lost in trap city, had to navigate with google traps

[@melsoro7311]

On my way to the trap house

[@kirkd1268]

man he talks like a speed trap!

[@nass419]

​@@melsoro7311 tog get overdosed by shrugs 😂

[@ashvideoer]

@@melsoro7311 with my trap queen

[@tstreino]

HOW TO BUILD MASSIVE SHOULDERS PLEASE! Thumbs up so he can see it :)

[@IsmaelDrucker]

Iago Borges good genetics

[@19HM98]

Iago Borges overhead press variations, face pulls and rows.

[@lolekbolek676]

He has a lot of vids on shoulders on his profile

[@GForceIntel]

Iago Borges he has tons of videos on everything please check him out

[@SuperMarijus]

u forgot one of the most important movements , lateral raises

[@jonnybravo3055]

He says traps 43 times

[@nickgc5678]

Jonny Bravo you are my hero, Johnny.

[@And1Allstar08]

No shit dumbass it’s a TRAP video

[@mikea6710]

It's a video about traps, yet only 43 times... Interesting

[@Link00TMM]

@@And1Allstar08 You've activated my trap card.. >:)

[@kirkd1268]

he fell into the trap trap

[@CooperCarr]

Man, love how fast this guy talks.

[@TakeFlow1]

Okay... I came here to know how to grow a patchy beard though 🤔

[@bshaun]

Was just thinking the same...too funny

[@olibhembram6043]

Hahahhahahahah

[@zoomermcboomer4771]

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.

[@tyrionlannister467]

Rip Kinobody

[@jeremywhitfield4556]

It piss

[@tyrionlannister467]

***** L you find no friends here

[@simpleton4506]

Friends are for the weak.

[@jeremyfranklinwhitfieldthe2171]

+Marshall Lore gtfo

[@tiagomota4734]

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!!

[@ActionSetPieces]

Fuck yes! AlphaDestiny and Omar Isuf! The two realest, along with Eric Bugenhagen, on KZbin! #Raskols #NaturallyEnhanced #BigBlackAsses #TeamNoCalves

[@sankalp7135]

faithandlift eating black asses everyday

[@yngdizzle3437]

Step 1: allow facial hair to grow...

[@hypnoticlizard9693]

he's a cool dude, but his beard is weak

[@jefffrank7611]

Abdu Benhamou check his new vids out

[@ohtebowah]

notPranipus needs minox

[@andreaskrisilias468]

will nick diaz be fighting again?

[@absidyabsidy2727]

look at his beard now

[@thedeadliftfanatic6779]

Heavy Farmer's walks and heavy deadlifts are probably the best for building bigger traps in my own experience.

[@alexilaiho321]

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

[@thedeadliftfanatic6779]

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 ✌🏼️

[@alexilaiho321]

Completely agree, have a good one brother :)

[@jahimuddin2306]

@Celo, Results are results and everyone is different so different things work.

[@balwanttaware1461]

Yesss... completely agreed 🤜🏿🤛🏿

[@Meckanimal]

ABOUT TIME ALEX . ALEX FOR 2017 OVERTAKE . Bless uP

[@purushrut]

Wonder if FitnessFaqs will comment in the comment's section.

[@tstreino]

Meckanimal Meckanimal your time also speak out!!

[@Meckanimal]

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

[@tstreino]

Meckanimal big inspiration for me greetings from Brazil

[@WesleyLWood]

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.

[@chrisnewtownnsw]

Alex is massively underrated and I'm so stoked you gave him the respect he deserves. You're a good man Omar

[@spacegupta71]

lel

[@KnuckleHead1983]

Agreed!

[@bigdogman1992]

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

[@Garbage315]

Omar you're a damn good man for helping this beautiful dude's channel out.

[@adaptone9777]

rackpull destiny

[@tucsonspartans]

Lmao Alex was trying to sound a lot more professional in this video than the ones on his channel 😂

[@emZee1994]

damn they seriously collaborated. awesome

[@dondiibnob5512]

6:11 that guy thinking "dafuq he doin?"

[@UnknownUser-fg3fs]

How long have people been asking for alpha destiny to do a trap video 😂?

[@dakotagower86]

UnknownUser IKR TOOK HIM LONG WNOUGH TO TALK ABOUT RACK PULLS

[@ayushmanngautamjr]

When I first started doong rack pulls, everyone in the gym were laughing at me. Now, they don't. My traps have definitely grown.

[@DHGxGearsChannel]

This video is fucking amazing. It's going to change my trap game forever. Thank you so much for this solid content.

[@deathiscloeser]

how did it go

[@marcgambone4240]

Wondering that myself

[@carlanthonyholmes2162]

@@marcgambone4240 His arms fell off!

[@jaredsheldon3496]

It's nice to see someone like Alex getting more recognition

[@martialarts4095]

omar please do more collabs with this guy....both of you are my heroes

[@thouartthebuddha]

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

[@TrentMcNary420]

RUMP SWAPPERS

[@thegamingpro2428]

@Delic its arabic

[@MiaKhalifa19474]

thouartthebuddha was buying it till the last sentence

[@oscar711julio]

I can already see people judging for using a bit of leg drive while doing shrugs (yes, I can see the future)

[@jcobjason3]

oh baby, alex just made it.

[@masongibson8313]

This guys voice is really annoying me

[@1991jpjp]

Alex is a smart dude guys

[@rob3706]

power shrugs AKA how to get featured on failarmy

[@darcanjel7]

Rob you'll be complaining about that ping in your neck in no time listening to this dude.

[@nicoperez9984]

darcanjel7 nah. Buddy looks like he has a stable body lol. And hes said it in other videos he used to experience back pain n shoulder pain yearsss ago but none of that shit now

[@ApplySkills]

AWWWWW SHITTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

[@jasonmenkins]

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

[@barbender313]

This kinda goes against Alberto Nunez's video on traps on Omars channel

[@jMOPS1993]

BarBender Alex has bigger traps, everyone that does his program the way it's written gets big traps.

[@barbender313]

jMOPS1993 I'm not saying Alex's advice is wrong.

[@jeremywhitfield4556]

Alex has bigger traps than Roiders and fake natties including Alberto

[@nonyobussiness3440]

Eric B from metal and iron says do both. A trap workout should have rackpulls, cheat shrugs then shrugs like Alberto's.

[@soofitnsexy]

who?

[@keithwilson9378]

rack pulls i feel are the main mass builder . and i got kick out my gym in my prime i wopped a few bars . lol my bench was never really heavy but rack pulls forget about im the bar bender

[@mastersplinter2644]

Alex from alpha destiny is the man glad to see you featuring him. Phil from fit world exposed is cool too

[@purushrut]

He's the big daddy.

[@absidyabsidy2727]

phil's a moron lmao. alex is great though

[@rcjr2633]

You tubers!! Gotta narrow your answers down to under 5 min...Get to the point.. Give us the meat and keep the cookies and milk out.. keeps peeps from clicking when they see 15 mins

[@iy1939]

This guy sounds like Dom Mazzetti

[@SlightweightFitness]

Aesthetic Rev I was thinking the same thing. Especially when he said "This is going to sound like Broscience"

[@gagikfitness9097]

Aesthetic Rev well, he is part Italian so that's probably why

[@Kianmp]

Gagik Hakobyan He isn't part italian. He is 100% american.

[@gvagogliati]

Bicepsual hes literally canadian

[@Kianmp]

gvagogliati Wich video did he say that?

[@AhmedAhmed-ws3lb]

Blaa blaaa blaaaaa get to the point

[@DARKSIDE64002]

Brb gonna spend 2 hours working up to 1000lb rack pull for a couple sets of static holds and bend the commercial gym bar...

[@lpfaninfinity]

wooooo!

[@nonyobussiness3440]

Takes ten minutes if that to warm up

[@flawtyjohn133]

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

[@3Runner95]

Alex > ALL

[@jMOPS1993]

3Runner95SRB GOAT baby

[@elch4kl731]

I think Jeff cavalier is better because he gives better , safer down to detail advise.

[@fi866]

Nucleus migrates lmfao 😂. Surprised omar would let such horseshit on his channel (the bro science part not the guy himself).

[@lcfitness7697]

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.

[@MightySuki]

Fuck traps, how do i get thicker arms? Everything is growing except my fucking stick arms....

[@ButcherTV]

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.

[@somedude5010]

You don't even have to pay attention to traps and they will grow and if they lag behind do some barbell shrugs boom easy none of this rack pull joint breaking bullshit

[@567Kriss]

Damn Omar, fast uploads all of a sudden... Lovin it broski! Keep it goin #stillnocalves #areyouahufflepuff?

[@jeremywhitfield4556]

Slitherin bitches

[@jeremyfranklinwhitfieldthe2171]

Griffindor for sure

[@techdeth]

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

[@Hunt2EatWild]

LOL. Steroid users trying to convince natty lifters that their methods work without gear.

[@ElishaLong]

Alpha destiny finna blow up

[@darcanjel7]

Rename this video : "How some Bro Science noob sent me to the hospital with bad advice".

[@sadie1150]

darcanjel7 Sounds like a personal problem 😂 don’t overload 😂

[@PowerStallionGym]

Are the chances of me being in a Gym Fail video high, even though I did what this guy is doing?

[@PowerStallionGym]

That is my concern when I go to the gym and do this.

[@yaqo6577]

No. Disregarding traps, high rackpulls/static holds are awesome for your grip strength too. Lots of benefits involved. At the moment, I pick up 80kg and hold for as long as I can because my grip is lagging

[@bowilliam3865]

Nishra D'Assur use bands brah.

[@PowerStallionGym]

Nishra D'Assur Dumbbells?! Wow 176.37lbs is mighty impressive

[@yaqo6577]

joshua2799 80kg with the bar haha my grips weak. sedentary gamer lifestyle left me with bitch grip.

[@aleal95]

fake plates. no one can shrug 1000lbs even once. this guy is troliing you.

[@RelaxationMusicHub72]

Been watching Alex since 10k subs. This year his channel WILL BLOW UP! He gives so much informative content (as does Omar).

[@Drugsknowledge]

Kbeats yea for sure!

[@paramb821]

Kbeats ive been subbed since he had 1500

[@jeremyfranklinwhitfieldthe2171]

THIS is the year naturally enhanced gets the word out

[@realistadelnuevoextremo]

Kbeats said and done

[@MrDCMiami]

You need wrist straps or your grip will become the weak link.

[@surfninjafishing8297]

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

[@shawngadwa269]

Omar AND Alex???? I liked, then watched.

[@xTaren23]

Yo mad respect Omar, glad you gave Alex some recognition he definitely deserves it.

[@Papertin99]

No beginning middle or end to this video - like I have always been thought communication is an art and this guy does not have that and neither does he have big traps - just saying !!

[@SuperArmand96]

finally the best youtuber featured

[@exomonxt]

I have great traps I was born with good genetics in that area, but everything else is dog shit

[@aaronsouliere3192]

So awesome that you put AlphaDestiny on your channel.

[@ArithHärger]

sooooo the trick is to grow a beard? :D Yeah it works with me.

[@alejandrocubillas8093]

Damn is it Christmas agaiin?!

[@im4485]

I will listen... Because this guy has traps too big for his face

[@Illmatic69]

i want more nuclei

[@peterwasshhs]

why is he shirtless…? edit: kipping power shrugs…?????

[@NimW]

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*

[@harambey]

NimW You're Swole

[@familyaccount6491]

But... his traps look terrible... It's not all about size!

[@crez1988]

finally alex getting some recognition

[@BarbellBinks]

14:01 Jacked Ethan Klein?

[@dpdqsqns43]

FFS

[@Hejdo8]

True😂

[@ShaqsGay69]

Can he teach us how to grow a massive beard?

[@Drugsknowledge]

Brian McZeek minoxidil brah

[@kylecampion93]

Javier Sanchéz does minoxidil actually work? I've heard mixed reviews

[@Drugsknowledge]

Kyle Campion yes it works, i used it and my brothers too. All got a full beard and you dont lose your beard gainz after u stop taking it

[@kylecampion93]

Javier Sanchéz how long did you use if for? Once the hair started to grow did you keep on using it or call it quits?

[@Drugsknowledge]

Kyle Campion if you star taking minox ull get vellus hairs (babylike hair). After some time (few months) they turn terminal. And you will have a beard. Once u have a thick beard/hairs u can call it quits. Just check out channels on youtube like, the facial fuzz or basik ali. Hope that helps