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Overtraining of traps with Romanian Deadlifts and Lateral Raises(Alternatives) (lemmy.world)

submitted 9 months ago by [email protected] to c/[email protected]

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I do lying lateral raises because I find it impossible to progress with just standing lateral raises, I do occasionally include them, however a thing is that I also feel a lot of traps when I am doing them (the lying version), so how can I minimize it? The cable machine at my gym has 5kg increments which is excessive for this purpose, and I currently can’t use them. So is there way to reduce my trap activity?

Also I follow PHAT, that means I do back on one day, and proceed with legs on the next day, however I also feel a lot of trap activation in my RDL’s, will this lead to overtraining my traps since all days now in my split use the traps in some kind of way (U,L,R,P,P,L)

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[–] [email protected] 3 points 9 months ago

None of these are direct trap work, so I wouldn't worry about this unless you know for sure that you're overtraining your traps.

[–] [email protected] 2 points 9 months ago (1 children)

Is fatigue of your traps holding you back? If not, there's not really a problem here.

As for the cable machine, does your gym not have 1,25kg or 2,5kg plates you can put on?

[–] [email protected] 0 points 9 months ago (1 children)

I am not very experienced so I can’t really tell if it’s holding me back, ig I could compare the no. of reps with the one at the start of the week on my barbell rows but then again I would have progressed so I don’t think it would be very accurate

As for the cable machine, does your gym not have 1,25kg or 2,5kg plates you can put on?

Hmm, that’s a good idea actually, is it safe to clamp the plate b/w the pin and the stack?, AFAIK there is no opening on the back so I can’t put it there

[–] [email protected] 2 points 9 months ago (1 children)

I am not very experienced so I can’t really tell if it’s holding me back, ig I could compare the no. of reps with the one at the start of the week on my barbell rows but then again I would have progressed so I don’t think it would be very accurate

That's probably a no then. If it doesn't affect your form or limit your number of reps, I'd say just be happy with the extra stimulus for your traps. If it ends up affecting exercises where the traps isn't the focus, try to be mindful of your shoulder movement. You can also post a form check for people to give you feedback on.

Hmm, that’s a good idea actually, is it safe to clamp the plate b/w the pin and the stack?, AFAIK there is no opening on the back so I can’t put it there

That will depend on the machine and the pins. At my current gym it's possible. You can also just put the plate on top of the machine plates if those are accessible.

[–] [email protected] 0 points 9 months ago

Actually now that I think about it, I can probably put a 2.5kg Dumbell on it