Debunking Hypertrophy Myths: Traps and Side-Delt Training

In the world of fitness and bodybuilding, numerous myths persist about training, muscle growth, and achieving the perfect physique. One such myth claims that you must keep the traps out of side-delt training to maximize gains. In this article, we will explore this myth, discuss the good and bad points, and provide some practical recommendations that will help you achieve your fitness goals.

The Myth: Keep the Traps Out of Side-Delt Training

The claim is that you have to keep the traps out of side-delt training to prevent them from overshadowing your side-delts and ultimately robbing them of gains. While there may be some truth to this, it’s essential to recognize the limitations and problems associated with this belief. Here are the main takeaways:

Good Points

• It’s true that there are different ways to work side-delts, which can engage the traps more or less.
• It’s possible to train side-delts in a way that minimizes trap engagement.
• A physique with trap-dominance and small side-delts can look narrow, something bodybuilding judges may critique.

Bad Points

• Focusing too much on removing traps from side-delt training can reduce exercise effectiveness and stimulus.
• Reducing trap involvement may require a limited range of motion or reduced central drive, which can negatively impact side-delt growth.
• Traps cannot physically take over for side-delts. They contribute but do not replace side-delt activation.
• Most people do not have excessively large traps, so it may not be a genuine concern for the majority of individuals.

Real Talk: Recommendations and Conclusion

If you are concerned about trap growth and its effect on your physique, consider the following:

• You may choose to modify movements that reduce trap involvement, but remember that for most people, normal side-delt training will still result in growth.
• Instead of worrying about minimizing trap involvement, focus on training your side-delts hard and effectively, and consider removing direct trap training from your program.
• Remember that achieving a well-proportioned and muscular physique requires a balanced approach to training, rather than obsessing over specific muscle groups.

In conclusion, while the myth of keeping traps out of side-delt training may have some basis, it is essential to consider the bigger picture and focus on effective training techniques that promote overall growth and balance. By doing so, you can achieve your fitness goals and enjoy a well-rounded, aesthetically pleasing physique.