Discussion in 'Fitness & Nutrition' started by Martyr, Aug 13, 2006.
Do y'all go for long controlled reps or heavy 5 rep sets or what?
Don't do shrugs.
gotta do a lot of volume with shrugs.. 15 reps heavy, 12 reps heavier, 10 reps heavier than that.. gotta contract hard as fuck, too.. traps are fun as shit to work though
for me what works is not so much controlled but explosive with heavy weight
well regardless of everything else, key to shrugs is HEAVY ASS WEIGHT
heavy (as in the most i can do) set of 12,
increase weight and do the same for 10 reps
same for 8
same for 5 twice
anyone do upright rows? they hit my traps pretty hard too
yeah..i think most of us do upright rows.. deadlifts help the traps, too
do you clean from the floor? or do you have the weight hanging?
I do 1 clean, 2 presses, 1 clean, 2 presses.
3 sets of 10-12
usually power shrugs, hits them harder than any other shrug exercise i've tried
do you guys to db shrugs or bar?
i use the bar
do you guys do alternating grips?
i do a total of 6 sets w/ alternating grips.
L under / over R
L over / under R .....considered one set
L under / over R
L over / under R.....considered another set
L under / over R
L over / under R.....last set
double over hand for me.. sometimes i throw in 2-3 sets of behind the back, smith machine shrugs
Pronated grip with bar. I'll always opt for dumbbells first but I workout at home and don't have 'em that heavy. Sometime's I'll use 45 lb. plates though.
dude, unless you're a woman, you need to be hittin 'em heavier than that.. i'm obviously not big at all, but if I dont do barbell shrugs, I typically won't start any lower than 80's with the db's.. and that's just so i can make sure I get a full contraction.. if I were going for just explosive reps, i'd probably do 100's.
Agreed.. I have to do BB shrugs, and its typically heavy..
Usually it's for a first or last set, but now that I think of it, maybe I can hold more weights with straps.
Edit: It's not worth the trouble, I'll stick with the bar for now.
I'm doing rear delt rows (kinda like face pulls) and I try to contract both the rear delts and traps during 1-2 seconds at each of the 8-12 reps. Also DB shrugs 3x8-12 and still contracting the traps during 1-2 seconds + the necessary deadlift variation.
did three sets of 12 with 180kg's on power shrugs, they is toast
upright rows are terrible on your shoulders
i do heavy weight, usually 405 for 12-15 reps, 3 sets, then i do 315 behind the back shrugs for 12-15
sometimes i will grab the Db's (only 125 is my current gym) And do 4 straight sets of 20+
on the smith machine...right?
not always... behind i do free weight
that's what i do also, but i only go up to 225 behind the back. I finally just went out and got some straps for shrugs and usually work with 405 in front with the straps. I didn't think it was doing my traps any good to be doing 8 reps with 315 focusing more on keeping the bar in my hands than on the muscle i was trying to hit. I just use a regular olympic bar.
And your rotator cuffs.
that's nice. they work.,
I take it you've never had a shoulder or rotator cuff injury? I haven't either but the advice of everyone who has is not to get one, ever. They take absolutely ages to recover and you'll be out of the gym for weeks.