Alex not sure if you know Christian Thibaudeau but he is trained athletes and bodybuilders and he himself advocates weighted stretching and believes it is associated with mTor.
I present Alexander Leonidas, the 2018 winner of Nobel Prize for Yoke Gains. His work in upper back and traps gains is groundbreaking and the results are tremendous.
I remember messing around with my friend doing conventional deadlifts before I knew about rack pulls. We will attempt our 1 rep max or close to it and try hold the weight at the top as long as possible I remember the next day my traps were on fire with DOMS the next day as well as my friend. From then I knew holding weights in a static position works ur traps well so when I first heard your rack pull I knew it was a genius idea. Load more then a deadlift and more safe for the lower back
I have a pair of traps now thanks to u Leonidas! I was working out for 12 years and had no response from conventional trap training. I could shrug 365 strict at one time and nothing so I pretty much gave up. I started doing cheat shrugs and worked up to sets with 495 to 675 lbs and bam (+rack pulls of course). Now I going back to strict to test it I can shrug 405 strict. Haha.
In 2050, there will be gyms that look like medieval torture chambers. One wall is lined with racks that stretch you out until your joints are almost torn apart. Another wall has bars from which gym members dangle all stretched out with heavy plates hanging from their legs and arms. These future gyms will be soundproofed to keep all the screams and groans inside and once you join, you are not allowed to talk about what goes on inside. All members are yoked to the max and have legs like a tyrannosaurus rex. Even the local parrot that sits on a bamboo stick near the front door is swole. Everyone who walks in hears the bird say #Gains. Or #Corn.
Been training my neck directly for 8-9 months now during a slight mass phase and its increased from 15” to just over 17”. Been doing rack Pulls for 3-4 months now and my traps have definitely seen improvements. Love all the Yoke advice Alex🤙🏾
Amazing... you stick out from the crowd and that’s a fucking great thing, you literally changed the bodybuilding game, the knowledge about getting yolked, direct neck work and the weighted stretch has never been more credible!
I can't tell you how appreciative I am of you man. I was always just skin and bone until I came across your channel. Everything you preach makes so much sense and it works wonders. When I first saw the gains coming in I was sold, I finally found my passion. I gotta thank you man, you've changed my life.
Since starting Naturally Enhanced 5 months ago Ive been getting 50 to 80lb gains in all my rack pull variations. Snatch, Above knee, at knee, snatch grip at knee, hack style above and at knees. My traps and upper back are thick now and im looking yoked. Someone called me the hulk yesterday. My OHP has increased 10lb from 165 to 175 in 8 weeks too by training 10x10 and 4 variations in 2 week blocks. This program is like none other. Gains and constant PRs. Thank you. Today i pulled 545 rack pull at knee. 6 weeks ago i pulled only 465. 80lbs gains. Awesome. You are a genius
Oh...did i mention ive done all this while recomping? Zero change in weight holding at 240lbs while gaining mass and strength. I feel like you in the past when you made so many gains while recomping. Im around 22% currently and getting leaner. Just yates rowed 3x3 today after rack pulls 365lbs. Keep up the great content. You are appreciated.
From the bottom of my heart, thank you Alex, thank you! You have changed my view on training with full body workouts and much more. 2018 is the year for me to begin my journey to become yoked! Much love from Sweden!
I agree with you a thousand percent. rack pull power shrugs bent-over rows and cheat Rows work they just work. the other guy I like a lot Eric recently said in a video that he doesn't like above the knee rack pull that's how I discovered him and for him to say that he doesn't like doing it and it pretty much is a waste of time really disappointing me. When I started doing them my gains , and my body started changing immediately, and I'm a seasoned lifter. I still like Eric, but you're the only guy that's gives this kind of training the notoriety that it deserves that's why I keep watching your videos. thank you bro
On this topic, I find it a great news to hear that squeezing is not necessary to grow your traps. I am not very much into shrugs. Its very interesting your point about 45 lbs plates diameter and its relationship with full ROM vs rack pulls.
This is 100% true, I was doing shrugs with 15 kilo plates squeezing at the top for 5 seconds and my traps stayed small. They blew up after I started doing shrugs with a barbell and weight I could barely shrug (my record is 180kg) and my traps blew up. When you hold that weight you literally feel like your traps are almost getting torn apart. Not to mention the hefty forearm gains as well. It's really a cheat code as a natural lifter to look huge.
It's crazy how I've been doing so many of the things you say because it just feels better. People need to listen to their body more, it will tell you a lot of things.
Hi Alex, just wanted to say thank you so much for your training advice, i have seen such an amazing difference in my physique following ur training. Alex is it possible to to do a motivational video on achieving goals and dreams and how to counter negativity? As you have experience in achieving a business, It would mean alot to your long term viewers.
I like this video format just driving the point home intil its ingrained you should make these kind of videos for other important topics that should be staples of peoples training
i started doing rack pulls. First time i did it, i wasnt sure how much weight i should add on and i didn't go as hard as i could. Second time i came back, said fuck it and loaded it up to almost twice my deadlift weight. HOLY! i have never felt a burn on my traps like that EVER! No amount of shoulder shrugs was able to make me feel the burn i felt that day plus the following 3 days after that lift. Alex, thanks for the great content
Alex is probably the nicest selfless man and helpful and chats no shit what so ever and all his stuff actually fucking works I’ve had shit tiny crap traps all my life and now they look like a real set of beast traps and I’m natural and loving how they are looking, even struck shrugs with good heavy weight but did nothing now I hold for a minute or more with heavy and light weight and there actually fucking growing I can’t actually believe I have them now thanks allot man your a serious guy and thanks for helping me too. From the UK !
Yo just started this last day. Gonna do it 3x a week during fullbody. I dont do deadlifts, guess this will make my form better when I do start DL. Thanks for the advice, finally bout to get those traps!
as soon as you realize that the trap supports the shoulder girdle and basically just prevents the arms from being ripped off while holding heavy weight, its easy as fuck to conclude that heavy weighted stretch on the traps is what grows them. the heavier the weight, the more the traps have to work. i figured this out about a year ago while doing farmers walks, cuz my traps would be wrecked after doing them,
Hey Alex. Was really wondering if you are still using Minoxidil for your beard? Last video was along time ago, looking for a bit of an update. Looking alpha my friend 👌
Hey Alex! Would you ever consider getting a graduate education in kinesiology or physiology? You seem very passionate about exploring novel ideas in those fields, and your enthusiasm would probably serve you well in research. Maybe when you're completely loaded with money in the future, you can give it a shot and go on your own dime. ;D
Alex, you did it again! Fantastic quality here. Ps. What do you think of using the PROWLER for fat loss + GPP? But more towards fat loss. It's so hard is common for people to vomit and (almost) faint ("prowler flu"). I've been doing it and after my morning session I can feel heat all over my body, all day. Must be doing something good for my metabolism.
Make a vid about the best Lat exercises. I know upper back matters more as you have said in some videos, but you have not mentioned many exercises for lats other than weighted pullups and cheat rows. Maybe your favorite variations of rows?
This is very true, people think only the concentric builds strength/size. Like when people ask me how to get their first pullup or how to achieve the one arm pullup. Negatives + Lockoffs(Isometrics) still work the muscles.
the main function of the traps is protect you from getting your arms pulled off, so it follows that the most you stretch them, the bigger they need to be, that's the way to activate them
Alex man I just wanna thank you. Like a lot 😂. I've made a modified version of your novice program ( to fit my personal goals ) And this combined with bulking and training properly for about 2 And a half months has allowed me to hit a 180kg rack pull above the knee ( with a belt but no straps ) at 59.5 kg bodyweight. I started at 56kg and the transformation has just been unreal!
Agreed bro, im nearing the end of the novice phase and my traps grew like crazy doing deadlifts. Im a powerlifter but I can see with rack pulls grewing the traps as with the deadlift you overload them and with the rack pull you can add more weight targeting the traps and getting a greater overload on the traps making them explode!
Hey Alpha, I appreciate the emphasis on traps, but I'm having trouble growing my arms ... any advice? Videos like this video but for arms instead would be fucking amazing.
Thoughts on Nether being 240 lbs as a natural? Guy looks like he is sub 6 foot and ~15% bf. Even if he is taller than it appears it still seems out of the realm of possibility for a natural. I'm 15%, 5-8, and weigh 185. I consider myself yoked, yet I still couldn't imagine adding another 50+ lbs of muscle. I know you're somewhere around 180 yourself, so could you imagine having another 60 pounds on your frame? I don't see why the dude would lie about it, but that back is insane. I like to tell myself it's possible to be that size if I just continue to work the next decade as hard as I worked these past few years, but it still seems insane to get above 200 naturally at a lean body fat. I consider my back impressive, but that fool has a truly insane back.
![MV วิถีชีวิตใต้ - ผา อัยย๊ะ [Official MV HD]](http://i.ytimg.com/vi/nODlkOUu9B0/mqdefault.jpg)
Enjoy this epic compilation! It contains the best yoke training knowledge from 2015-2018.
Time to get REAL results NATURALLY. Enjoy my friends :)
the birds after that study started using tank tops even in winter
@Anthony
Some hours. I was glued to my screen, unable to take a break. Next thing I know it's the middle of the day.
Alex not sure if you know Christian Thibaudeau but he is trained athletes and bodybuilders and he himself advocates weighted stretching and believes it is associated with mTor.
@stormspinner
My man Migan of Team3DAlpha said the same thing. And I believe it's true
I just found out about your channel last week Alex. This is great information, thank you for presenting it! May the gains begin.
The evolution of Alex's beard in one video
ThisMan dank
pubes*
😂
I present Alexander Leonidas, the 2018 winner of Nobel Prize for Yoke Gains. His work in upper back and traps gains is groundbreaking and the results are tremendous.
Upper back so rocky you can sneak in elephants through the swiss Alps to italy
The Sassiest Natty Alive - LGBT star ur gay accprding to ur name
Groundbreaking is a poor choice of words.
A better one would be barbending or rack destroying.
The quality and quantity of content on this channel is incredible
Preciate that David
God I love that Migan interview.
One of the most legendary fitness talks IMO
AlphaDestiny No doubt.
longest vid i've watched on youtube but it was well worth it
2018 the year I'm finally getting paid , laid and finally making yoke gains
Thank you Alex I seriously love you brotha , keep doing you !!
Awesome bro!! Keep grinding and growing
FLAMING FACT
OGs know what's up!
I rarely watch full videos but I watch every second of your videos. !!!
Much love Krishna!
Thank you so much !
💖
I remember messing around with my friend doing conventional deadlifts before I knew about rack pulls. We will attempt our 1 rep max or close to it and try hold the weight at the top as long as possible I remember the next day my traps were on fire with DOMS the next day as well as my friend. From then I knew holding weights in a static position works ur traps well so when I first heard your rack pull I knew it was a genius idea. Load more then a deadlift and more safe for the lower back
You got it brother!
"zitronenquark" held it too long at the top and tear his bicep. Video is on youtub. It was a trap bar deadlift tho.
ExeKuTioN Cro If you do it with an overhand grip your biceps would pretty much never tear
NetherBase straps too?
"There's no price on experience" true words.
Loving your content.
I have a pair of traps now thanks to u Leonidas! I was working out for 12 years and had no response from conventional trap training. I could shrug 365 strict at one time and nothing so I pretty much gave up. I started doing cheat shrugs and worked up to sets with 495 to 675 lbs and bam (+rack pulls of course). Now I going back to strict to test it I can shrug 405 strict. Haha.
Compilation is awesome man! That must have been lots of work.
Took some hours to compile, but time flew by fast! Wanted to make it as good as possible for you guys
If you can take ONE piece of advice from Alex....rack pulls are king daddy for traps! My traps have not grown in 6 months, they have transformed!
Hell yeah!
In 2050, there will be gyms that look like medieval torture chambers. One wall is lined with racks that stretch you out until your joints are almost torn apart. Another wall has bars from which gym members dangle all stretched out with heavy plates hanging from their legs and arms. These future gyms will be soundproofed to keep all the screams and groans inside and once you join, you are not allowed to talk about what goes on inside. All members are yoked to the max and have legs like a tyrannosaurus rex. Even the local parrot that sits on a bamboo stick near the front door is swole. Everyone who walks in hears the bird say #Gains. Or #Corn.
Pre-workout must have been spiked.
Never go 3 scoops.
White Wolf I’m scared
bro lmao
You should write some scifi books bro
Been training my neck directly for 8-9 months now during a slight mass phase and its increased from 15” to just over 17”. Been doing rack Pulls for 3-4 months now and my traps have definitely seen improvements. Love all the Yoke advice Alex🤙🏾
Amazing... you stick out from the crowd and that’s a fucking great thing, you literally changed the bodybuilding game, the knowledge about getting yolked, direct neck work and the weighted stretch has never been more credible!
guy was ahead of his time
Yassss! Yoke training 🙏🏻
Yassss queen! Time to get yoked!!! 💉🍑😘
I can't tell you how appreciative I am of you man. I was always just skin and bone until I came across your channel. Everything you preach makes so much sense and it works wonders.
When I first saw the gains coming in I was sold, I finally found my passion. I gotta thank you man, you've changed my life.
Getting yoked! THATS THE DREAM!!
Since starting Naturally Enhanced 5 months ago Ive been getting 50 to 80lb gains in all my rack pull variations. Snatch, Above knee, at knee, snatch grip at knee, hack style above and at knees. My traps and upper back are thick now and im looking yoked. Someone called me the hulk yesterday. My OHP has increased 10lb from 165 to 175 in 8 weeks too by training 10x10 and 4 variations in 2 week blocks. This program is like none other. Gains and constant PRs. Thank you. Today i pulled 545 rack pull at knee. 6 weeks ago i pulled only 465. 80lbs gains. Awesome. You are a genius
Very very nice Nick!!!
Oh...did i mention ive done all this while recomping? Zero change in weight holding at 240lbs while gaining mass and strength. I feel like you in the past when you made so many gains while recomping. Im around 22% currently and getting leaner. Just yates rowed 3x3 today after rack pulls 365lbs. Keep up the great content. You are appreciated.
the black background fits perfectly on your style of videos
Perfect vid to accompany my neck harness work. And high rep neck extensions working your traps is the truth.
I have NEVER felt a burn off shrugs. Never. Ever. Thanks for letting me know how to grow my traps.
genuinely the best channel on youtube. i have watched all the other channels and this dude is 💯 the realest and as a natural is inspiring 🙌
From the bottom of my heart, thank you Alex, thank you! You have changed my view on training with full body workouts and much more. 2018 is the year for me to begin my journey to become yoked! Much love from Sweden!
I agree with you a thousand percent. rack pull power shrugs bent-over rows and cheat Rows work they just work. the other guy I like a lot Eric recently said in a video that he doesn't like above the knee rack pull that's how I discovered him and for him to say that he doesn't like doing it and it pretty much is a waste of time really disappointing me. When I started doing them my gains , and my body started changing immediately, and I'm a seasoned lifter. I still like Eric, but you're the only guy that's gives this kind of training the notoriety that it deserves that's why I keep watching your videos. thank you bro
I watched all 15 minutes
On this topic, I find it a great news to hear that squeezing is not necessary to grow your traps. I am not very much into shrugs. Its very interesting your point about 45 lbs plates diameter and its relationship with full ROM vs rack pulls.
It's crazy how u share this for everybody , I can't imagine if I just kept all this knowledge to yourself
Great stuff man. I remember quite a few of these videos. Love it
Weighted stretch WORKS. After I started doing farmer's walks and power shrugs, my traps blew up! It just fucking works!
Oh shit Its Boyka! Did u know Alex did a video on how to look like you? Here th-cam.com/video/22ZM0nfJriQ/w-d-xo.html
LMAO
good thing is power shrugs will let you get more out of less weight. when you drop the weight it's more force on ur traps than if it's lowered slowly
I can already tell this video is gonna be amazing
*Dropping gems left and right brotha! Really appreciate this compilation especially how much time it must've taken*
You trying to get me Yoked
All this makes so much sense.
> Watches Alex Leonidas and Alex Jones at the same time
*Y O K E*
*A N D*
*W O K E*
lmao
I swear I’m so proud of Alex. Alex is getting the truth out there. Keep at it brother
Fake
These help me keep seeing through the bullshit. Thanks for the reminder Aelx :)
My pleasure homie :)
Added to my "real life" playlist. Absolute Gold My Friend
I like the fact that you think outside the box, always try to challenge these ideas thats known in the community
I can't wait to finish your novice program I'm so close to intermediate stage , once I do Ima run NE and get fucking yoked out my damn mind !
I did the bulk and rack pulls now I’m one of the biggest kids at my school
This is a really good idea, summarizing your old videos.
This is 100% true, I was doing shrugs with 15 kilo plates squeezing at the top for 5 seconds and my traps stayed small. They blew up after I started doing shrugs with a barbell and weight I could barely shrug (my record is 180kg) and my traps blew up. When you hold that weight you literally feel like your traps are almost getting torn apart. Not to mention the hefty forearm gains as well. It's really a cheat code as a natural lifter to look huge.
Wish I found these videos upon release, your Naturally Enhanced training program has me yoked af rn and I still have a LOT of progress to make
This must be one of your best videos yet. Kudos my friend.
(Also mirin' hard motivated the shit out of me )
15 minutes of pure greatness.
Yokness Level over 9000!!!!
one of the most impressive dudes ive seen on youtube.. props bro
Nether and Alex my two favorite youtubers. Much love to you both!
It's crazy how I've been doing so many of the things you say because it just feels better. People need to listen to their body more, it will tell you a lot of things.
Hi Alex, just wanted to say thank you so much for your training advice, i have seen such an amazing difference in my physique following ur training.
Alex is it possible to to do a motivational video on achieving goals and dreams and how to counter negativity? As you have experience in achieving a business, It would mean alot to your long term viewers.
Happy for you brother :)
And yes I will do some videos like that, stay tuned.
I like this video format just driving the point home intil its ingrained you should make these kind of videos for other important topics that should be staples of peoples training
Persistant Alex. Good job bro!
i started doing rack pulls. First time i did it, i wasnt sure how much weight i should add on and i didn't go as hard as i could. Second time i came back, said fuck it and loaded it up to almost twice my deadlift weight. HOLY! i have never felt a burn on my traps like that EVER! No amount of shoulder shrugs was able to make me feel the burn i felt that day plus the following 3 days after that lift. Alex, thanks for the great content
I miss alex swearing every single sentence. aggressive but no bullshit. Straight to the point.
10:22 Holy hell, you're looking so much better know. Getting off the minoxidil and cutting really did wonders
Alex is probably the nicest selfless man and helpful and chats no shit what so ever and all his stuff actually fucking works I’ve had shit tiny crap traps all my life and now they look like a real set of beast traps and I’m natural and loving how they are looking, even struck shrugs with good heavy weight but did nothing now I hold for a minute or more with heavy and light weight and there actually fucking growing I can’t actually believe I have them now thanks allot man your a serious guy and thanks for helping me too. From the UK !
Alex,an isometric hold at same heigth of a rack pull would also build traps?
100% yes
Yo just started this last day. Gonna do it 3x a week during fullbody. I dont do deadlifts, guess this will make my form better when I do start DL.
Thanks for the advice, finally bout to get those traps!
as soon as you realize that the trap supports the shoulder girdle and basically just prevents the arms from being ripped off while holding heavy weight, its easy as fuck to conclude that heavy weighted stretch on the traps is what grows them. the heavier the weight, the more the traps have to work. i figured this out about a year ago while doing farmers walks, cuz my traps would be wrecked after doing them,
This is the gattling gun version of schooled! Love it Alex!
I guess the weighted stretch science did prove him right lol
tbh never seen so much evidence in one video to prove anything! Awesome vid bro u changed my traps for ever as well
Hey Alex. Was really wondering if you are still using Minoxidil for your beard? Last video was along time ago, looking for a bit of an update. Looking alpha my friend 👌
Been off for months brother, but I created a beard oil that I use on a daily basis. It contains jojoba, castor oil, and peppermint oil.
You're the man, thank you for the response. Keep those gains and the great content coming!
Hey Alex, rack pulls are god! just wondering how often you recommend doing them?
Hey Alex! Would you ever consider getting a graduate education in kinesiology or physiology? You seem very passionate about exploring novel ideas in those fields, and your enthusiasm would probably serve you well in research. Maybe when you're completely loaded with money in the future, you can give it a shot and go on your own dime. ;D
Also, you already seem to have a lot of data from your customers, anyway. Might as well put it to good use in an academic context, right?
Best channel out there. Watch every second of all your videos! You're the man bro thanks for the inspiration and all the knowledge you share here
Alex, you did it again! Fantastic quality here.
Ps. What do you think of using the PROWLER for fat loss + GPP? But more towards fat loss. It's so hard is common for people to vomit and (almost) faint ("prowler flu").
I've been doing it and after my morning session I can feel heat all over my body, all day. Must be doing something good for my metabolism.
500k by the end of the year 💯
It looks like there are 10 types of different guys talking here.
Rack pulls above the knees are unironically one of my favorite lifts, lol. Almost 2 years following your advice mate!
I love doing hack rack pulls and farmers walk, probably 2 of my favorite exercises right now
Guys, buy Naturally Enhanced, you’re not gonna regret it. 100% raw fucking truth.
Perfect ending.
U look so much better than in the beginning
Make a vid about the best Lat exercises. I know upper back matters more as you have said in some videos, but you have not mentioned many exercises for lats other than weighted pullups and cheat rows. Maybe your favorite variations of rows?
I am also a living proof it works. Everyone that does NE is proof! Yoke nation
It seems that you're just confirming something I knew instinctively.
This is very true, people think only the concentric builds strength/size.
Like when people ask me how to get their first pullup or how to achieve the one arm pullup. Negatives + Lockoffs(Isometrics) still work the muscles.
the main function of the traps is protect you from getting your arms pulled off, so it follows that the most you stretch them, the bigger they need to be, that's the way to activate them
Thank you my traps got huge
Adrian Von Ziegler at 14.17 no way Celtic music no way I love that shit I’ve listened to that before training as well and zen wiked man !!!!
I want to do farmer walks but in my gym, the heaviest dumbells are just 25kg each
MY MAN! THE NETHER!💪💪
Holy shit you look so yoked in these videos Alex, welp I gotta start direct neck work, thank you for the motivation :)
Mate, you're like one of them rare eggs - you're doubled yoked!!!
Skinny compared to who? Jay Cutler!!?
Alex man I just wanna thank you. Like a lot 😂. I've made a modified version of your novice program ( to fit my personal goals ) And this combined with bulking and training properly for about 2 And a half months has allowed me to hit a 180kg rack pull above the knee ( with a belt but no straps ) at 59.5 kg bodyweight. I started at 56kg and the transformation has just been unreal!
Agreed bro, im nearing the end of the novice phase and my traps grew like crazy doing deadlifts. Im a powerlifter but I can see with rack pulls grewing the traps as with the deadlift you overload them and with the rack pull you can add more weight targeting the traps and getting a greater overload on the traps making them explode!
My biggest part is my traps. I never deadlift, just shrugs
I started laughing my ass off at the 4:43 rack pull with jugs of water attached to the bar.
Hey Alpha, I appreciate the emphasis on traps, but I'm having trouble growing my arms ... any advice? Videos like this video but for arms instead would be fucking amazing.
How heavy should you go for first time rack pulling above knee?
I recommend using your regular deadlift weight and slowly building from there. I'd also suggest doing the lower rack heights first.
AlphaDestiny Thanks for the reply! Can't wait for the trap gains!
one of your best everrrrrrr
Thoughts on Nether being 240 lbs as a natural? Guy looks like he is sub 6 foot and ~15% bf. Even if he is taller than it appears it still seems out of the realm of possibility for a natural. I'm 15%, 5-8, and weigh 185. I consider myself yoked, yet I still couldn't imagine adding another 50+ lbs of muscle. I know you're somewhere around 180 yourself, so could you imagine having another 60 pounds on your frame? I don't see why the dude would lie about it, but that back is insane. I like to tell myself it's possible to be that size if I just continue to work the next decade as hard as I worked these past few years, but it still seems insane to get above 200 naturally at a lean body fat. I consider my back impressive, but that fool has a truly insane back.
lessQQmorepewpew he's 6feet 2 inches
Well shit, it's certainly plausible then. Still insane, but probably doable.
lessQQmorepewpew nah he is actually a freaking fraud
According to Jeff's Nippard video about calves we have more androgen receptors in the neck and traps and they are decreasing as you go down the body..
Hence why traps are the first bodypart to blow up on roids , i’ve seen 150lb’ers on roids with traps like heavyweight powerlifters
8:04 that clip always makes me laugh because you headphones are so close to falling off but they cling on 😂
I cant wait until i go back to the gym training for a job for a week 8-12hrs str8, college and a social life makes me crave the gym
12:56 oh my... the different in your face is insane.. Much better now
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