YOKED: The Ultimate Trap, Neck and Delt Workout (Science-Based)
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Date: 2019-12-08
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Comments and reviews: 9
Daniel Fernández Peinado
In summary, the routine is: Neck work: - Plate curls 3 sets for 20 reps with auto-regulation to 8-9RPE - Neck extensions 3 sets for 15 repsTraps work: - Trap bar or snatch wide grip bar shrug 3 sets for 8-10 reps. 12-20 weekly setsSide delts - Rope upright rows 3 sets for 15-20 reps shrugging at the end of each rep's concentric phase. Upper Chest work: - Close grip incline bench press 3 sets for 10-12 reps. Lats work: - Incline humble (seal) row 3 sets for 10-12 reps. Triceps work: - Floor skullcrushers 3 sets for 10-12 reps working on the mid-rangeMore side delts work: - Butterfly machine lateral raises 3 sets RPE 9 pointing thumbs up when the arms arms are parallel to the floor.
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In summary, the routine is: Neck work: - Plate curls 3 sets for 20 reps with auto-regulation to 8-9RPE - Neck extensions 3 sets for 15 repsTraps work: - Trap bar or snatch wide grip bar shrug 3 sets for 8-10 reps. 12-20 weekly setsSide delts - Rope upright rows 3 sets for 15-20 reps shrugging at the end of each rep's concentric phase. Upper Chest work: - Close grip incline bench press 3 sets for 10-12 reps. Lats work: - Incline humble (seal) row 3 sets for 10-12 reps. Triceps work: - Floor skullcrushers 3 sets for 10-12 reps working on the mid-rangeMore side delts work: - Butterfly machine lateral raises 3 sets RPE 9 pointing thumbs up when the arms arms are parallel to the floor.
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Monkey.D Anis
do you miss the time where your grilfriend wasnt overweight and could see her feet? for real, considering you both are so ScIeNcE bAsEd it is weird that non of you considered the option to simply give her a real nourishing dietbut no eating 5k calories of garbage, riding the blood sugar rollercoaster even further will solve it yes pffshe should do a keto diet, regulate her blood sugar lvlv and give her real nutrient dense foods and problem solved, there are tons of people like her, also myself that are cured from constant hunger from ketobut since you are calorie in vs out is everything type of people. yeah no wonder why you wont give it a try
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do you miss the time where your grilfriend wasnt overweight and could see her feet? for real, considering you both are so ScIeNcE bAsEd it is weird that non of you considered the option to simply give her a real nourishing dietbut no eating 5k calories of garbage, riding the blood sugar rollercoaster even further will solve it yes pffshe should do a keto diet, regulate her blood sugar lvlv and give her real nutrient dense foods and problem solved, there are tons of people like her, also myself that are cured from constant hunger from ketobut since you are calorie in vs out is everything type of people. yeah no wonder why you wont give it a try
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Nowu of the North
I isolate neither traps nor neck muscles because my medical condition called TMD leads to painful tension in my neck (and jaw) and I don't want to risk worsening my symptoms. Anybody have any advice? I saw a doctor but he just told me I have a stiff neck and need to increase my blood flow by taking hot showers. I also saw a physiotherapist who just told me to do different variations of cable rows as well as light overhead squats. I followed that advice for a few months but didn't feel any difference. My dentist gave me a mouth guard to sleep with and that's the only thing that's helped but I still get terrible migraines while deadlifting.
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I isolate neither traps nor neck muscles because my medical condition called TMD leads to painful tension in my neck (and jaw) and I don't want to risk worsening my symptoms. Anybody have any advice? I saw a doctor but he just told me I have a stiff neck and need to increase my blood flow by taking hot showers. I also saw a physiotherapist who just told me to do different variations of cable rows as well as light overhead squats. I followed that advice for a few months but didn't feel any difference. My dentist gave me a mouth guard to sleep with and that's the only thing that's helped but I still get terrible migraines while deadlifting.
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Tor Gipling
Seeing this really makes me wish I never injured my shoulder. Have suffered several subluxations since, mostly from accidents like falling. Makes me wanna keep my shoulder exercise safe, MRI found some impingement, but no real answer to the constant numb feeling and instability. Apparently an operation wasn't really an alternative unless it got worse. But I'd like to get yoked with less worry about making it chronic or worse. :PI don't even know if surgery is the answer. But training can only do so much. Great video as always
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Seeing this really makes me wish I never injured my shoulder. Have suffered several subluxations since, mostly from accidents like falling. Makes me wanna keep my shoulder exercise safe, MRI found some impingement, but no real answer to the constant numb feeling and instability. Apparently an operation wasn't really an alternative unless it got worse. But I'd like to get yoked with less worry about making it chronic or worse. :PI don't even know if surgery is the answer. But training can only do so much. Great video as always
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Camilo Sanhueza
Is it necessary to reverse diet, considering that I have track diligently everything I have eaten, my bodyfat (on a scale, but I have used the same scale) and my weight for the past month and I was wondering what should I do? I don't think I should reverse diet, because I am still going to track everything and I know that with all my weight my calories are lower now, in my bmr, exercise being my tdee lower, because of my new weight, should i end my cut and puy my calories up in my new TDEE? Or should I do something else?
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Is it necessary to reverse diet, considering that I have track diligently everything I have eaten, my bodyfat (on a scale, but I have used the same scale) and my weight for the past month and I was wondering what should I do? I don't think I should reverse diet, because I am still going to track everything and I know that with all my weight my calories are lower now, in my bmr, exercise being my tdee lower, because of my new weight, should i end my cut and puy my calories up in my new TDEE? Or should I do something else?
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waffal66
If you take a look at his upright row with a cable, it doesn't look like he's to internally rotated at the shoulder. In fact, it looks like it's more like a high pull as opposed to an upright row. If you externally rotate the shoulders and perform that motion, it put you at a less severe risk for impingement in the shoulder. I think the high pole would be much safer which is something he's almost doing here
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If you take a look at his upright row with a cable, it doesn't look like he's to internally rotated at the shoulder. In fact, it looks like it's more like a high pull as opposed to an upright row. If you externally rotate the shoulders and perform that motion, it put you at a less severe risk for impingement in the shoulder. I think the high pole would be much safer which is something he's almost doing here
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Jesse Collins
Steak sauceor as sometimes to referred to as done by Nippard and colleagues in the Medicine and Science: Bro Edition as A1 is when the initiating and completion an exercise movement occurs with proper body mechanics and trunk alignment to move the most weight the most efficiently by optimizing your bio mechanics and keeping the barbell path within your center of gravity.
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Steak sauceor as sometimes to referred to as done by Nippard and colleagues in the Medicine and Science: Bro Edition as A1 is when the initiating and completion an exercise movement occurs with proper body mechanics and trunk alignment to move the most weight the most efficiently by optimizing your bio mechanics and keeping the barbell path within your center of gravity.
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athleticrios
A. 3x20 RPE 8-9 Plate neck curl superset w/ 3x15 Neck ExtensionsB. 3x8-10 Trap bar shrugs superset w/ 3x15-20 Rope upright rowsC. 3x10-12 Close-moderate grip incline bench press D. 3x10-12 Incline DB modified seal (humble) rowE. 3x10-12 Barbell floor skull crushers F. 3 sets RPE 9 Butterfly machine lateral raises
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A. 3x20 RPE 8-9 Plate neck curl superset w/ 3x15 Neck ExtensionsB. 3x8-10 Trap bar shrugs superset w/ 3x15-20 Rope upright rowsC. 3x10-12 Close-moderate grip incline bench press D. 3x10-12 Incline DB modified seal (humble) rowE. 3x10-12 Barbell floor skull crushers F. 3 sets RPE 9 Butterfly machine lateral raises
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BigM
Man you really are as dumb as vshreds the fact you actually use that dumb neck flexion and extension apparatus. You obviously don't know about human biomechanics, what each vertebrae do to contribute to human movement and human functionality. Especially when it comes to the nerves in your cranial and facial bones
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Man you really are as dumb as vshreds the fact you actually use that dumb neck flexion and extension apparatus. You obviously don't know about human biomechanics, what each vertebrae do to contribute to human movement and human functionality. Especially when it comes to the nerves in your cranial and facial bones
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