How do you do your shrug sets?

Discussion in 'Fitness & Nutrition' started by Martyr, Aug 13, 2006.

Thread Status:
Not open for further replies.
  1. Martyr

    Martyr New Member

    Joined:
    Jan 1, 2006
    Messages:
    3,634
    Likes Received:
    0
    Location:
    Seattle, WA
    Do y'all go for long controlled reps or heavy 5 rep sets or what? :dunno:
     
  2. Cumstang02

    Cumstang02 New Member

    Joined:
    Oct 17, 2005
    Messages:
    6,374
    Likes Received:
    0
    Location:
    Is it in yet?
    Don't do shrugs. :dunno:
     
  3. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,918
    Likes Received:
    447
    Location:
    paradise
    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
     
  4. Neo22

    Neo22 OT Supporter

    Joined:
    Dec 20, 2003
    Messages:
    8,562
    Likes Received:
    0
    Location:
    The land of confusion
    for me what works is not so much controlled but explosive with heavy weight
     
  5. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,918
    Likes Received:
    447
    Location:
    paradise
    well regardless of everything else, key to shrugs is HEAVY ASS WEIGHT
     
  6. Baited

    Baited Fur Ballin OT Supporter

    Joined:
    Mar 16, 2004
    Messages:
    111,643
    Likes Received:
    380
    Location:
    CA/NY
    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
     
  7. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,918
    Likes Received:
    447
    Location:
    paradise
    yeah..i think most of us do upright rows.. deadlifts help the traps, too
     
  8. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,918
    Likes Received:
    447
    Location:
    paradise
    do you clean from the floor? or do you have the weight hanging?

    I do 1 clean, 2 presses, 1 clean, 2 presses.
     
  9. Devil

    Devil I have become my terror. OT Supporter

    Joined:
    Dec 28, 2004
    Messages:
    99,646
    Likes Received:
    0
    Location:
    the undertow
    3 sets of 10-12

    usually power shrugs, hits them harder than any other shrug exercise i've tried
     
  10. nubian

    nubian Active Member

    Joined:
    Aug 11, 2003
    Messages:
    27,761
    Likes Received:
    1
    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
     
  11. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,918
    Likes Received:
    447
    Location:
    paradise
    double over hand for me.. sometimes i throw in 2-3 sets of behind the back, smith machine shrugs
     
  12. Martyr

    Martyr New Member

    Joined:
    Jan 1, 2006
    Messages:
    3,634
    Likes Received:
    0
    Location:
    Seattle, WA
    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.
     
  13. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,918
    Likes Received:
    447
    Location:
    paradise
    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.
     
  14. DatacomGuy

    DatacomGuy is moving to Canada

    Joined:
    Oct 14, 2002
    Messages:
    16,546
    Likes Received:
    0
    Location:
    Tampa, FL
    Agreed.. I have to do BB shrugs, and its typically heavy..
     
  15. Martyr

    Martyr New Member

    Joined:
    Jan 1, 2006
    Messages:
    3,634
    Likes Received:
    0
    Location:
    Seattle, WA
    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.
     
    Last edited: Aug 14, 2006
  16. Genghis.Tron

    Genghis.Tron New Member

    Joined:
    Oct 14, 2002
    Messages:
    5,188
    Likes Received:
    0
    Location:
    Great White North
    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.
     
  17. Devil

    Devil I have become my terror. OT Supporter

    Joined:
    Dec 28, 2004
    Messages:
    99,646
    Likes Received:
    0
    Location:
    the undertow
    did three sets of 12 with 180kg's on power shrugs, they is toast
     
  18. scent of a wookie

    scent of a wookie OT Supporter

    Joined:
    Jun 5, 2004
    Messages:
    13,244
    Likes Received:
    0
    Location:
    Western, MD
    upright rows are terrible on your shoulders :hsugh:
     
  19. PurEvl

    PurEvl going out gassed and not half assed...

    Joined:
    May 15, 2002
    Messages:
    24,248
    Likes Received:
    0
    Location:
    in a BFI container down an alley
    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+
     
  20. Neo22

    Neo22 OT Supporter

    Joined:
    Dec 20, 2003
    Messages:
    8,562
    Likes Received:
    0
    Location:
    The land of confusion
    on the smith machine...right?
     
  21. PurEvl

    PurEvl going out gassed and not half assed...

    Joined:
    May 15, 2002
    Messages:
    24,248
    Likes Received:
    0
    Location:
    in a BFI container down an alley
    not always... behind i do free weight
     
  22. Chris3G

    Chris3G Bullshark Testosterone

    Joined:
    Jan 22, 2001
    Messages:
    16,464
    Likes Received:
    0
    Location:
    Ridgewood, NJ
    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.
     
  23. Marix

    Marix OT Supporter

    Joined:
    May 23, 2006
    Messages:
    28,024
    Likes Received:
    0
    And your rotator cuffs.
     
  24. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,918
    Likes Received:
    447
    Location:
    paradise
    that's nice. they work.,
     
  25. Marix

    Marix OT Supporter

    Joined:
    May 23, 2006
    Messages:
    28,024
    Likes Received:
    0
    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.
     
Thread Status:
Not open for further replies.

Share This Page