Hypertrophy Guide | Traps | JTSstrength.com

Hypertrophy Guide Hub: renaissanceper...
Dr. Mike Israetel welcomes you to Trap City
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[@thekingstonknight9924]

now we need a neck guide

[@OggyT]

Do I sense an AlphaDestiny fan ?

[@thekingstonknight9924]

Yeah, I appreciate that Alex brought out neck training from the fighting world, one has to acknowledge the amount of lying hes done tho

[@OggyT]

TheKingstonKnight lying about what? I'm actually pretty curious, maybe I haven't seen those videos.

[@thekingstonknight9924]

He lied about his age, claiming to be older then he really is to look more mature I guess. He lied about either his teenage stats, or his current stats, as he claims to have been 160lb lean as a teen, and is about 160 lean now. With that in mind, hes either made no gains (which is clearly not the case)as he's now the same weight at the same body fat, his teenage weight was lighter, or he is actually heavier then claimed. He is clearly insecure about his height as a manlet, wearing lifts, and taking coordinated photos to make him appear taller. This contradicts his legitimacy as an 'alpha' male. Early on when he started up on youtube, he was 17. He was aiming to teach general life lessons, along with PUA. In his response video to his exposure, I dont think he mentioned his age considering it was one lie he could not defend himself from which people dont seem to realize. He also has a ridiculous made up story about being confident with women where he notoriously "sips a cool glass of lemonade" . He also back peddled on his deadlift goals, pulling a 585 behind the back deadlift/ hacksquat, then trying to show himself off as a 600~lb puller. Tbh I think he doesnt wanna do a fullpower pl meet to hide his weak deadlift. Recently its been exposed that he probs lives with sister, to which his sister was dm'ed bringing to light that she works a lot compared to Alex who apparently is narcissistic, doesnt need to work (probs cause of youtube), and probs thinks hes better than her. TL:DR He lied about his age, his stats (at some point), he's insecure about his height (cause its alpha to be insecure, right?), he started his youtube career at 17, teaching PUA+life lessons, he back peddled on his deadlift, and he likely lives with his sister. Watch Alec's video from Not Stronk Enough to see it, and watch Alex's response vid.

[@somedude5010]

I agree with you on the deadlift goal and his age the rest of what you're talking is a buncha bullshit. Him being a narcissist isn't impossible however.

[@karljobst]

Dr Mike Izzzzzzzzzzzrtel here

[@DarrenMcStravick]

Lmfao what are YOU doing here?? Good choice in fitness info my dude.

[@user-yb2gk4dm7m]

Lol never thought id found fellow Elites here, cept clemens of course

[@vintersorg5501]

Absolute Legend.

[@MaxBadstibner]

Perfect timing! Will now watch this while on the shitter.

[@matthewwilliams9490]

Would love to see an update on this and see if he still agrees with his previous advise

[@joeszabo7618]

Last time I saw a hairy muscular body like Mikes , it was painted on cave wall in France .

[@majungasaurusaaaa]

I'm sure it was some cave bear.

[@mahmoudoda5005]

08:15 best advice ever

[@bulldogvillan]

I feel like Mike's videos have a Bob Ross vibe.

[@MKECBS1]

Thanks for getting back to these hypertrophy guides Dr Mike. They are a gold mine of useful information. Much appreciated!

[@antonagr900]

In my case the best trap growth i had was from the time i wanted to improve my power clean.Although i dont agree with crossfit methodology if you look at crossfiters and weightlifters most of them have really developed upper back and traps.I bilieve that pc/hang pc with low reps and high weekly volume work wonders for traps.

[@Jspec03]

For real. When i used to do dumbbell bulgarian split squats(dumbbells on both hands), my traps blew up as well. Doing them for 5x8 and holding 60lbs. Im Not doing direct trap work but seems like static holds will kill the traps for sure. Like in hang cleans and hang power cleans.

[@aureliandumitru8382]

That moment when you look in the mirror and you see that you have more hair on one shoulder than head. I feel you bro, we share same pattern! Great video! 🏋️

[@HulkyTrapz]

This guys is simply the best..very calm and non complicated explanation

[@MadSupra354]

I'm glad you made that comment on forearms too. Everyone's so concerned about them and it's a pointless thing to obsess on getting bigger in the early days.

[@janstarostka5391]

One of the greatest bodybuilding advice comes at the end of the video.

[@BillMcChode]

The algorithm can't appreciate these gems 😮‍💨

[@thecalmmonkey3547]

This channel should already have a million subs! Always great information! 👌👍Thanks.

[@immaletyoufinish]

"deadlifts r better since u can stress the traps w a weight heavier than u can w shrugs" w this dr. hairy muscle daddy approves of rackpulls above the scrotum as u can stress the traps w a heavier weight than u could w deadlifts thx

[@MeleDrummer]

He doesn't like them because they have a bad stimulus to fatigue ratio, but they could be done in a trap specialization phase

[@Hoop639]

And Deads Stress them in an isometric fashion not taking it through its full range of motion like shrugs.

[@shikhartyagi4069]

This Information is GOLD. Can't believe we're getting this for Free. God bless this guy. Whatta Legend 🙏🏻

[@chadchadimus2529]

Fore arms and glutes

[@raupenimmersatt6906]

Sam McCarthy Wrist Curls, Some Pull exercises with fat grips (best are pullups) and heavy farmers walks (either farmer handles or dumbbells) Glutes: Split Squat with nearely no ankle flexion ie foot far forward works best in my opinion. Best in Smith Machine

[@Franky-zc3xx]

Did anyone hear about the bodybuilder and how he caught a mouse that came into the gym? He used his traps.

[@MellonVegan]

An exercise I really like to feel the traps with higher reps are seated db power cleans (the way Louie Simmons does them)

[@Lobo513]

Farmers walks!!!

[@danielmann5427]

Most definitely!

[@mattrichardson6789]

I found until I did heavy cheat shrugs I never quite felt much in my traps. I deadlift and the weight is heavier, and I used to do heavy rack pulls but never felt too much

[@maxschmidt9461]

Did your traps at least get sore from the rack pulls?

[@dimmuborgir7898]

Great content and some interesting and invaluable info throughout this series. Cheers, Mike 👍🏼

[@dcuccia]

Dr. Mike from the future says go 15-30 reps, to not tax the back as much.

[@cuteoldman8506]

Love your content, thanks Mike.

[@erwinhon]

Dr Mike, you’ve mentioned “total body MRV” in a couple of your videos including this one; would you elaborate on how that is calculated?

[@MeleDrummer]

sum of all your sets when you can no longer recover from that weekly volume

[@ChevyRedneckGFX]

Honestly probably by research and studies on what is recoverable

[@PGinfinite]

This guy is just extremely likable.

[@danielesenpai4624]

Disappointed. I thought that was a guide for pick up traps in Thailand.

[@tnaeshstones8646]

This is the best information on training I have come across

[@Fr3shOutThaBox]

These videos are good, straight to the point

[@hamishmcewan1176]

Class is in session! Do one on calves please.

[@athlete6225]

Thank you guys so much so helpfulI please continue uploading

[@sightlessperspective2022]

I live for these tutorials!! Thank you guys!!

[@mrmushin1]

Nice to see a shot of barbell brigade, Bart and geo are awesome!

[@kona328WH]

Such killer info. Thanks Mike

[@Deurhzd]

Power Cleans

[@kevjackson3501]

Thank you! Great info.

[@therebelfrogy9287]

When looking the front of the body, I am very easy to be impressed by the upper trap and the chest

[@shawnapel632]

This was excellent Explaining

[@nursechase1]

I see a ton of rack pull comments and I know they work its just if you are an older lifter that exercise requires heavier loads to work and is more likely to not feel great on joint health. Dumbell shrugs are prob a better choice along side your rows on back day and stiff legged deadlifts on some leg days.

[@FVWLN]

Finally!!!!! Waited so long for this.....

[@jpb4734]

Calves would be an amazing muscle to cover. It seems to be heavily debated

[@JuggernautTrainingSystems]

Coming in the next couple weeks.

[@jackyork7823]

Sasass rr

[@jackyork7823]

Juggernaut Training Systems twrt

[@lowbarmike]

FUCK YEAHH I LOVE THIS Videos !!! if the people watching this was paying more attention and opened some books they would understand how to train for hypertrophy

[@donovanjackson7999]

Olympic lifting. Clean pulls/high pulls. Snatch pulls

[@alugod3417]

Best hypertrophy videos thank sir please do calves hypertrophy

[@hekikoka5792]

I never got big traps even though I was deadlifting 440lb. They were a lagging body part. I know other people who did but it wasn’t the case for me.

[@poohandler8646]

I love this guy

[@fahadabdulaziz6318]

Hey big hairy Sugar Daddy can you plz talk about calves ☺️😚❤️

[@rafathchowdury1968]

Wtf 😂😂😂

[@jonathanchildress9865]

All you need is rack pulls above the knees

[@andersonevencio2460]

is there a MRV for the whole body?

[@FezFromRox]

Thanks doc! Meet up in Philly anyone soon?

[@gabrielrangel956]

What about lower traps?

[@ambiguoususername2966]

It might not be as important for powerlifters and weightlifters but I'm having trouble getting my abs to grow. Arms are easy since it's easy to overload them. But how about abs?

[@GardenStateComedy]

Rack pulls above the knee as well!

[@densomlurer]

Mike you're a fucking genius

[@jarlemnascimentojunior8454]

Hello Dr Mike Israetel. I´ve tried your method and got a lot of good results. Always learning from you. I've bought your book, '' How much should I train ''. I haven´to finished reading it. But I would like to ask you. Considering your system of MRV, MAV, MEV and MV: If I want to maintain the size of my arms and at the same time getting my legs bigger, How would be a perfect scenario for me to achieve this goal. Thank you Kind regards, Jarlem

[@dongpao3272]

Hi Mike, can you make a video regard of the mid and lower trap? Thank you.

[@mowgli123456789]

Im really getting a lot out of these videos and i've used them in my programming, but is there any way you could put them in their own playlist on your channel so theyre all in one place to refer back to ? thanks

[@ConTuber1]

What's your opinion on elbow flexion during shrugging movements? I noticed you seem to do so when imitating the exercises during the video. Most people seem to be quite opposed involving the biceps due to injury risk though it doesn't seem as if it would be that significant.

[@thetruth5232]

thespiritbomb Not really. elbow flexion is elbow flexion since the bicep tendon doesn't rupture due to overextension but rapid contraction of the muscle in response to rapid (over-)loading. So no, elbow flexion in any type of heavy Deadlift or shrug motion is not good. If the load is quite submaximal it might not be a problem, but if you jerk DL, power shrugs, or rack pulls with elbow flexion, you put your Biceps tendon at risk no matter which grip you use.

[@gracefool]

RadBandit have you ever seen an Olympic lifter? They do high pulls with bent arms and huge weights.

[@hectornonayurbusiness2631]

How about above the knee rack pulls?

[@flipwilson76]

For that short look

[@fswarrior9510]

What is this dope music in intro

[@DarrenMcStravick]

Think it’s Better Below by Bury Tomorrow just tuned down and slowed slightly 🤔

[@kabeljauw]

Digging these guides, good stuff. If only I could win that hyper trophy one day..

[@DarrenMcStravick]

Is that intro music Better Below by Bury Tomorrow..? Lol it’s actually pretty decent

[@ethangoggin9874]

every time i see mike he looks more jacked

[@miguelinzunza]

Nice

[@CharlieTheBritt]

It's funny you say this. Cos like my traps are the only muscle people notice and they're the only one I've never trained

[@gurbhejsingh5784]

wow !!

[@Drjekyl-ch5yc]

You want traps watch Seth ferocious!

[@nygeek6471]

Sorry but the only way your MEV for traps is 0 is if you’re on steroids or it’s your first 6 months of training ever.

[@konradsudyka8653]

No

[@idonthavetiktok4473]

4:51 i thought he was going to say to your butt 😅

[@yetigriff]

Elginintensity is the trap lord.

[@Croissantrophy.meme.channel]

It's been some time now and this series is over but... We never got an abs hypertrophy guide :(

[@JuggernautTrainingSystems]

kzbin.info/www/bejne/aXuXi4aqoq-ojbM

[@bloodbrs4773]

0:54 discovery of a new creature

[@ermeriodsassperini]

I have a disc herniation in L4-L5, can I still build my Traps.

[@petar.s1396]

The intro song is so sick, anyone have any idea what it is?

[@craig4867]

Steve Reeves and Vince Gironda have the ultimate physiques! This guy looks like the Pillsbury Doughboy!

[@hamzabaloch28]

Should I count traps volume within my total back volume?

[@OGgrinder]

Trap king

[@rizennsunn]

Did you say 3-4 years,?💪😔👍

[@franksmith2626]

Should I train traps on back or shoulder day

[@GusI727]

You choose

[@gracefool]

You shouldn't even have a shoulder day

[@franksmith2626]

gracefool I meant on a day I do shoulders (push day)

[@gracefool]

Re what day you do things, you only need to know two things: 1. It's good to have a day of recovery with no or light training for bigger muscles (hint: traps are not big muscles) 2. Doing things when your muscles are fresh will let you use higher weights and therefore count as more volume than I'd you did them when already fatigued (e.g. rear delts on pull day is less rear delt volume than rear delts on push day).

[@conventionalischeating]

Does this mean that i can do like 10 sets of pull-ups 10 sets of any rowing and like 8 sets of upper traps and that s not too much?

[@airwilliam24]

Igor Kneževic not too much as long as the intensity is kept moderate.

[@72Dexter72Manley72]

Just build up to doing that much volume per workout and make sure you can recover from it, if you do this more than 2 times per week.

[@fikilemkhize5776]

what does he mean traps? does he mean for each part of the traps or is this volume for all parts combined?

[@abhistraj4284]

💯👍

[@blueboffalo123]

Calves next please!!

[@VandalIO]

What’s the purpose of training traps ?

[@dodumichalcevski]

To get bigger traps

[@alvinleyenda2689]

How do you calculate mrv

[@yassermh5851]

Does this series apply for begginers (1 to 2 years of training)?

[@MeleDrummer]

It does, but focus on the big compounds, learn the technique perfectly, start on the lower side of volume and work your way up, and apply progressive overload. If you want to get bigger you also need to eat properly for that. Cheers.

[@kfreps5750]

Would you recommend deadlifting on leg or back day?

[@darkdahaka7965]

Can be done on both, depends on your training scheme

[@BLACKONE2345678910]

Wait! did he ref star wars twice in 10 seconds? "move along" are you serious!? these were the droids we were looking for!

[@kotetsiaoplo]

Abs hypertrophy guide anyone?

[@cabronicusmaximuschingonic1062]

Does your system or method work for guys over 40? I mean, I want to build muscle but I feel like I am late to the party. I had never been to a gym, until recently after 20 something years of inactivity. Thank you.

[@thetruth5232]

Volume is the main driver of hypertrophy. For everyone, no matter age or gender. You just need to find the right dose. So, Yes.

[@gracefool]

Yootub Apesta yes there are many examples of jacked dudes who started after 40.

[@Piface2099]

who is that woman who keeps showing up in these videos she is absolutely steaming

[@SKG0]

AAAAHHHH, Everytime i see that hair, i die. why can't all men look like Dr. Mike!

[@jawbaw6471]

Nine days past I was doing shrugs. I have shrugged for years so I thought I had good form. Somehow I damaged Levator Scapula muscles/tendons. I spent better part of 7 days in bed. The pain was hellacious. The spasms are now releasing and I am returning to normal but I still do not know what went wrong.

[@dirtynipples26]

Inb4 Alphadestiny shrugs don't do anything unless you cheat

[@majungasaurusaaaa]

Conventional deadlifts makes you suicidal.

[@Eugguy190722]

Blinkity blinkity blink-a-rooney

[@marckindel7068]

CALVES !!!!

[@Dan-fd1lg]

What’s your view on behind body upright row?

[@giovannijmnz]

It's stupid upright rows are a great exercise but is already a dangerous movement for your shoulders.... It's pointless to do it behind.... It's like doing a lat pulldown behind the neck.. Doesn't work the muscle any different other then it's more dangerous and you can't use as much weight... Don't make it so complicated... Stick to the basics.

[@Paolo-uq3fc]

Dan127 what the fuck is that

[@Dan-fd1lg]

Have any of you actually tried them?

[@gracefool]

Dan127 Interesting idea, what is the point of it?

[@ruiz3757]

Brother, the levator scapula is a tiny muscle. Everyone brings up this muscle when doing shrugs however although it does slightly assist it is not the primary muscle while doing shrugs😄

[@michelrood2966]

Okay professor...