Yes, racking does build muscles, they additional weight that you carry during rucking builds your muscles and ensures that you have strong shoulders, back and core.
In this blog post, I’ll explain in detail how a rucking plan helps build your trap muscles and how rucking helps build your muscles.
The rucking plan towards building your trap muscles
I came up with an eight-week that gradually helped me and that will help you ramp your fitness and boost your fitness towards doing long-distance rucks by using real weights.
For your first week, you can begin by going on one-mile walks while carrying 20 pounds of weight on your back.
With each passing week, be sure to be adding a mile plus five pounds of weight.
This way, it will mean that by week eight, you will be doing eight-mile rucks with 55 pounds of weight on your back.
How the following your weekly ruck to build your muscle
Use a sturdy pack
Be sure to make use of a sturdy backpack that comes with shoulder straps, extra space to accommodate a camelback bladder, padded hip straps, and a sternum strap.
When you get to carrying fifty pounds or more, you can now upgrade to a pack such as the internal frame camping backpack.
Make sure the weight remains stable and close
While rucking I strongly advise you to clinch the pack well on your hips.
Your hips are supposed to hold approximately eighty percent of the weight you are carrying as it is the most secure way of carrying.
Ensure you adjust your shoulder straps as well as your sternum strap so that the load is anchored close enough to your back small.
This way, you will have minimal swinging and chafing since your hips are supposed to support the weight while on the other hand your chest and shoulder stabilize the pack’s position as you march.
Make sure you install a hydration bladder
This will help you drink while you are on the move.
.Fill your hydration bladder with plain water and a spoonful of electrolyte powder that will help you reduce cramping when you take longer treks.
Don’t run
I strongly advise you that while rucking, never run.
At top speed, you can do an average of four miles an hour.
I suggest you be taking strides that are similar to race walks and ensure your steps are short and fast.
This technique will help you take care of your joints.
I suggest you walk as slow as you can or rather fast enough but at all costs avoid running.
Make use of shoe support
If your ruck is longer and heavier, then you will urgently need to make use of foot and ankle support.
This is where running shoes come in and they should not be heavier than 35 pounds.
Wear wool socks
While rucking I prefer using wool socks that are next to the skin and have a moisture-wicking liner that helps in preventing chaffing or blisters caused by grit between your toes.
How rucking builds trap muscles
The extra weight that you are carrying on your back ensures that your lower body is exposed to a great workout.
Moreover, the upper body also gets to strengthen as a result of rucking.
With time, you will realize that your back is getting stronger and your shoulders as well.
With time as you continue rucking, your core also gets worked and in the long run, rucking helps your core to stabilize the extra weight that you are carrying.
Conclusion
Yes, it is correct to say that racking does build muscles, the additional weight that you carry during rucking builds your muscles and ensures that you have strong shoulders, back, and core.
While rucking to build your trap muscles, there are some rules that you will have to lay down and follow to the latter;
Use a sturdy pack when practicing rucking to put weight on your muscles or body and Always clinch the pack well on your hips to ensure it I well secured
Make sure you install a hydration bladder when rucking just to be in good shape for the task ahead not running at all enables you to build your muscles steadily.
Make use of shoe support to make your rucking smooth, to enable you not to strain while rucking, and always wear wool socks to prevent blisters while rucking.
Rucking also helps build your trap muscles in this other ways such as
The extra weight that you are carrying on your back ensures that your lower body is exposed to a great workout.
your core gets worked and in the long run, rucking helps your core to stabilize the extra weight that you are carrying.
Rucking helps your back and shoulders get stronger. This is a result of the extra weight you carry while rucking making the muscles strain a little bit.
