So I tried isolated shrugs last night. Man are my traps sore

Discussion in 'Fitness & Nutrition' started by Intellex, Sep 13, 2005.

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  1. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    Usually it's pretty hard for me to work hard enough to make my traps sore as they're pretty developed. BUT I tried something new last night.

    I did some heavy(for me) shrugging first (365x8 for the last set)

    Then grabbed 2 70lb dbs and layed down straddling an incline bench at around a 45 degree angle. Let the dbs hang down and then just shrug.

    For the first set I thought it was crap, but during the second I would hold the contraction for 3-4 seconds and by the third set I have serious lactic acid built up.
     
  2. Alias

    Alias OT Supporter

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    i'd never tried bb shrugs until the other day and i did 365x6 first time doing them (after 225x5 and 315x5 to gauge how hard it would be), i thought that was a pretty good accomplishment... :(

    i usually do db shrugs with the 120s as its the heaviest db my gym has.

    my traps are rarely sore though, ill have to try that!
     
  3. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    Typically I'll work up to 405, but my back has been hurting and 365 felt pretty damn heavy to me. The db shrugs topped it off though, hope they work for ya.
     
  4. Alias

    Alias OT Supporter

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    yep i hope so too, thanks :big grin:

    because of my height (6'5") some exercises are awkward for me (deadlift, squats, and bench lol :hsugh: ) because i have to move the weight so far, but i'm strangely good at trap exercises.
     
  5. deadbolt

    deadbolt New Member

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    have you tried doing db shrugs sitting upright on a 90 degree seat? those work very well for me
     
  6. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    Dunno, I just read about it and tried it. It definately causes me to use a different part of my traps.
     
  7. nonplus

    nonplus New Member

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    hmm interesting. i have a problem getting my traps sore too. and they're pretty small
     
  8. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    At first they felt really light, but after some slow squeezing reps they started to kill me halfway through the second set.
     
  9. MikeTheVike1

    MikeTheVike1 OT Supporter

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    I've been doing those. Its more of an up/back motion than regular shrugs are for me, which is a good thing.
     
  10. Grouch

    Grouch Guest


    you shurg 405 but your other lifts a less than mine. :ugh:
     
  11. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    And?
     
  12. ~stangzorized~

    ~stangzorized~ New Member

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    Try some static holds, they're awesome.
     
  13. Grouch

    Grouch Guest


    you're shurg form is most likely horrible and you have no need to go that heavy.
     
  14. ~stangzorized~

    ~stangzorized~ New Member

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    scooby dooooby doo
     
  15. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    :rofl:

    ok


    Go beat up another phone book, I'll worry about real lifting ;)
     
  16. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    Static holds?
     
  17. khari

    khari Guest

    Why would you make soreness your goal?
     
  18. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    Because muscle growth is the product of microtears in your muscle fibers. DOMS (soreness) is a sign of repairing those tears. It means you've actually stressed your muscles properly.
     
  19. Danny

    Danny New Member

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    I'll try these shrugs next shoulder/trap day
     
  20. nathanbx

    nathanbx New Member

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    :rofl:
     
  21. khari

    khari Guest

    Next time you're at the gym, pick up a light dumbell and do a couple sets of 100 kickbacks. Man will you grow.
     
  22. hip hippo

    hip hippo Eric Berry, son.

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    Kickbacks are the most masculine exercise evar. :o
     
  23. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    Correct me if I'm wrong please...
     
  24. nathanbx

    nathanbx New Member

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    Okay you're wrong
     
  25. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    I'm not saying I'm not at all. But I'd like to know the correct answer if I am.
     
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