4 Myths keeping your shoulders small instead of YOKED

Summary

This video debunks four common myths about shoulder and trap training that are keeping your shoulders small instead of fully developed. It explains why training your traps is essential for overall shoulder size, challenges the effectiveness of traditional shrugs, highlights the role of isometric contractions in exercises like deadlifts, and suggests optimal techniques for shrugging, including head positioning. By the end, viewers will learn better methods to build bigger traps and shoulders using evidence-based fitness strategies, including tips for safe and effective training.

Takeaways

• 💪 The first myth debunked is that you don't need to train your traps to achieve a 'yoked' shoulder look; training traps is crucial for overall shoulder size.
• 🏋️‍♂️ The second myth discussed is that dumbbell or barbell shrugs are the best for training traps, but research suggests that the trapezius muscles may not act as direct shoulder elevators.
• 🧠 A study by Johnson et al. indicates that the trapezius fibers' orientation makes them less effective as elevators of the scapula, contrary to common depictions.
• 🔍 The Conley et al. study found that conventional exercises like shrugs and deadlifts did not significantly grow the upper traps, suggesting the need for more effective exercises.
• 🚸 The third myth is that deadlifts don't train the traps effectively; however, they are considered a viable exercise for trap development due to the mechanical tension and eccentric overload.
• 🤸‍♂️ It's suggested that shrugs with the shoulders abducted, such as wide grip shrugs or cable shrugs, are more effective for upper trap training than traditional shrugs.
• 🙅‍♂️ The fourth myth is that keeping the head back is the best form for shrugging; instead, performing shrugs with the head slightly forward may be more effective due to biomechanics.
• 🧐 The script challenges the conventional wisdom that isometric contractions are ineffective for muscle growth, highlighting that long length isometric contractions can be beneficial.
• 🏆 The speaker proposes a tier list for upper trap exercises, with shrugs with abducted shoulders at the top, followed by standard shrugs and deadlifts, and most other shoulder exercises being less effective.
• 👨‍🏫 The video concludes by promoting the speaker's online courses for fitness professionals and individuals interested in evidence-based fitness and personal development.

Q & A

What is the primary myth discussed in the video that prevents people from achieving 'yoked' shoulders?

The primary myth discussed is that you don't need to train your traps to achieve a 'yoked' look, which is debunked by explaining that training the traps is vital for overall shoulder size and the desired appearance.

How does the video suggest training the traps can help in achieving a 'yoked' appearance?

The video suggests that training the traps, especially with exercises that involve shoulder abduction, can significantly impact the total shoulder size and help achieve a 'yoked' look.

What does the video claim about the effectiveness of dumbbell or barbell shrugs for training the traps?

The video challenges the common belief that dumbbell or barbell shrugs are the best way to train the traps, citing research that suggests these exercises may not effectively target the upper traps.

According to the video, what is a more effective way to train the traps compared to traditional shrugs?

The video suggests that performing shrugs with the shoulders abducted, such as wide grip barbell shrugs or cable shrugs with pulleys far apart, is more effective for upper trap development.

What role do the upper trapezius fibers' orientation play in the effectiveness of certain exercises, as discussed in the video?

The video explains that the transverse orientation of the upper and middle fibers of the trapezius muscle means they are not direct shoulder elevators, which challenges the traditional view of how shrugs work and implies that exercises with shoulder abduction might be more effective.

How does the video address the myth that deadlifts don't train the traps effectively?

The video explains that deadlifts, especially Romanian deadlifts, can effectively train the traps despite the myth suggesting otherwise, and that they can stimulate significant trap hypertrophy.

What does the video suggest about the role of isometric contractions in muscle growth, particularly in the context of deadlifts?

The video suggests that long length isometric contractions, such as those experienced during deadlifts, can be very effective for muscle growth, contrary to the myth that isometric contractions are ineffective.

What is the video's stance on the importance of shrugging exercises for overall shoulder development?

The video emphasizes the importance of shrugging exercises, especially with shoulder abduction, for maximizing upper trap development and achieving a 'yoked' appearance.

How does the video recommend performing shrugs to maximize trap activation?

The video recommends performing shrugs with the head slightly forward rather than in a strict military posture, as this position allows for greater force production and muscle tension.

What additional advice does the video provide for individuals looking to optimize their shoulder training?

The video advises against counting the volume of non-shrugging shoulder exercises as heavily for trap development, and suggests focusing on shrugs with abducted shoulders for optimal results.