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

The short answer: steroids.

If you want the natural answer, watch this video.

What about symmetry? If your traps are too big it's going to slope off your shoulders.
Building them relatively big to the shoulder.
Like this guy's has big traps ..but he doesn't look muscular or strong.

I ran these ideas for about 2.6-2.7 months and the results are crazy. From looking frail to now having ppl call me trapzilla. Listen to this guy he knows what’s up!

super helpful thanks

Jesus h thats gonna kill your knees

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

This was the video that started my trap journey! I can honestly say that I can do power shrugs with 525lbs for 12 reps with 10 second holds!

Why do I never see power cleans and hang cleans in workout routines anymore?

good info, but you see clearly on your physique that you stretching this muscles to often to heavy
if you would train otherwise it would look other, that we all know, the more you push it to the maximum the more you look like

Athlean x dumbbell shrugs while on your knees so you don’t use momentum from your legs to lift the weight. It’s a complete 180 from what this video recommends in the form of power shrugs.

I just did like 50 reps of neck extensions/curls and I definitely feel it in my traps too lol

He's absolutely correct about above the knee rack pulls. Nothing builds my traps better.

Heavy rack pulls is key to this you can feel the stretch literally and you can see it too

TL:DR Just lift heavy, REALLY heavy

do Rack pulls also hit middle and lower traps?

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

Thanks to Omar & Alex

I think the supper high rack pull does work but if you’re getting strong enough I think it’s not a good idea because of the very high risk of damaging equipment

I would say a snatch grip high pull or power shrugs are a better option

Just start showing exercises. You talk too much.

Can't lie I've only been doing shrugs up till now and feel like I'm making no progress anymore. Definitely gonna try this tomorrow at the gym and see how it goes. Thx for the video guys.

Edit: So last week tried the rack pulls and definitely felt it a bit next day. Yesterday did both the power shrugs and rack lifts and wow. Sore as f today. Damn.

For you guys doing these, do you guys still do regular shrugs as well or just the power shrugs now?

I do not want to pay a visit to Snap City, but I'll be implementing much of what this man has prescribed.

The weighted stretch thing is highly supported by the science, as well as anecdotal evidence. Mechanical tension is the biggest driver of hypertrophy and it’s been shown in the research that the bottom of the movement is where you can produce the most force and induce the most hypertrophy. I’ve also found personally that I get the most sore the next day, and the most gains in the long term, from movements that give me a good weighted stretch. Like skull crushers for triceps and a full stretch at the bottom for pull ups, those blew my triceps and lats respectively tf up

💯💯💯💯

You CAN NOT do shrugs in your 40s. I ended up at the chiropractor more times than I can count from that one easy exercise. They screwed my neck up really bad

He is completely wrong. Seated dumbbell shrugs lifting out and not straight up. Cable shrugs wide on a cable cross over machine. This gives you resistance from the direction the traps are traveling back to the origin of the muscle. Great exercise. These two are all you need to build unbelievable traps.

He speaks sense recently started doing barbell shrugs with wraps lifting from above the knee and you can get the high volume but a he'll of a lot heavier than you thought . I was shrugging 35kg dumbels before using the barbell and wraps I'm doing sets with 180kg on and in recent months I see a big difference in trap size I also use the trap bar deadlift for a different hand position this again allows you to overload

Brilliant 👍
I like what you have learned about training the Traps and I like how you convey it over to us watching. Your Traps look good too.
My confidence has been boosted training an impressive looking muscle group thank you. Great vid 🤔👍

He looks like the guy who wants to steal ted in Ted the movie

Get to the point shut the fuck up

Always amazes me how people hate(d) on alphadestiny when he looks like a dorito and a one piece villain

Toooo much talking…

hanging power cleans. Works like magic for traps

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.

why is he shirtless…?

edit: kipping power shrugs…?????

Had this video saved for the longest — what he says is 💯 true. For about 6 months I didn’t workout my shoulders or did any ‘shoulder workout’ per say.. My traps were big only due to Deadlifts. As I completed the rep I’d hold on and just feel the weight hanging squeeezing my traps. I’ve never done rack pulls but I will now.

Combining rackpulls into powershrugs?

Bro get some sun

Used to do boxing the neck thing is so true my traps blew up after I started doing power shrugs after not training traps for a while I already trained my neck a fair bit so true

I thought that the hands had to be wide for the rack pull? Your video shows them quite narrow and close to the body

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

Thicker neck is correlated with sleep apnee though

wow i thought i knew it all, this guy just laid out solid info which makes sense logically, respect!

this should be how to destroy your back in just a few short years!

damn this guy has some other shit

dam man this is a game changer, rly nice vid

Too much talking. Get to the pointtt