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~How many reps for Shrugs.?

How many reps do u do for Shrugs???

  • 4-6reps

    Votes: 2 5.3%

  • 6-8reps

    Votes: 6 15.8%

  • 8-10reps

    Votes: 11 28.9%

  • 10-12reps

    Votes: 8 21.1%

  • 12-15reps

    Votes: 3 7.9%

  • 15+

    Votes: 8 21.1%
  • Total voters
    38
15 - 18 like you Stiffler because it's relatively easy, if I take too heavy I can't do the movement right anyway.
 
here is the best way to do shrugs

say you can only rep 10-12 with 225.............. then pile 315 on.......... jerk the thing up........ then pause for 2 seconds........ then let it hang back down..... as low as it can

do about 10-12 with this weight holding the shrug as high as you can......... 1-2 sets thats all...........

and at the end let it hang down as low as it can for as long as you can take it
 
While 12 reps and or holding the contraction may work very well for trap mass, it is also imperative that you train them for pure strentgh instead of size, cause traps play a mayor role in pressing movements if you want build upper pec en delts!!!


I actually do the trap strength training the day before i do mass training.

DAY 1: trap strength

shrug machine: 6-4-4 reps

DAY 2: trap mass (after training delts)

shrug machine: 8-6-6 reps (hold contraction 2 seconds)
dumbell shrugs 10-8-8 reps (hold contraction 2 seconds)
close grip upright row: 10-8-8 reps
medium grip pulldown to neck: 15-15 reps

I like to finish training a muscle by doing 2 sets of 15 reps for a final burn/pump
 
12 reps for 2 sets then 10 reps for another 2 sets and pile the weight on there. I only incorporate 1 trap excersise so I like to hit them hard when I do em.
 
10-20 for me.

While we're on the subject of shrugs...any commonly accepted convention as to what constitutes a full ROM? And is there any effect in how you have your head positioned while doing these? Looking down vs looking forward vs looking up?
 
Stiffler said:
I do 15-18reps 6 sets for shoulder shrugs, what does everyone else do?
Click to expand...

I do 3 sets as heavy as I can. The rep range is a minimum of 8. I do them until I cant squeeze any more reps out and I mix pause reps in throughout the sets.

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I superset shrugs with upright rows. I do 30 reps at 225, and go up in 50-75 pound increments until I hit 405 for 8. I then do a drop set holding for a 3 Mississippi count at the top and body until failure.
 
I use power shrugs with a trap bar. I do bout 4 sets As many and as heavy as I can go. I make sure 8 is my minimum. It's suprising the difference you feel doin them, as apose to straight bb shrugs. I def think these are the better way of doin them, feels like your traps are gona xplode the next mornin. Haha :)
 
Why waste time on shrugs at all?
Atent they one of the most useless excersises? Overhead presses , bb rows etc they all develop traps enough Overdeveloped traps also make you look narrower.
So whats the point?
 
joh said:
Why waste time on shrugs at all?
Atent they one of the most useless excersises? Overhead presses , bb rows etc they all develop traps enough Overdeveloped traps also make you look narrower.
So whats the point?
Click to expand...

underdeveloped traps makes one looks like a pussy IMO. to each his own though, if you're lucky enough to have nicely developed traps without any work then props to you friend.
 
joh said:
Why waste time on shrugs at all?
Atent they one of the most useless excersises? Overhead presses , bb rows etc they all develop traps enough Overdeveloped traps also make you look narrower.
So whats the point?
Click to expand...

You are joking right? I have seen too many guys with underdeveloped traps and they look like pencil necks! It takes away from the upper body symetry, you need to do shrugs...period! Upright rows work well, but shrugs target the muscle group more directly...just grab a bar, lift your shoulders to your ears, and call it a day...its not that hard!

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Looks bad if undeveloped, but for me between all the deadlifts and some powercleans haven't needed to do shrugs anymore.

Sent from my DROID3 using EliteFitness
 
training700 said:
Looks bad if undeveloped, but for me between all the deadlifts and some powercleans haven't needed to do shrugs anymore.

Sent from my DROID3 using EliteFitness
Click to expand...

Exactly. May be i am lucky or may be it is the right choice of lifts. Never had to do shrugs and my traps and neck look just right
 
I do think genetics have a lot to do with traps. I have seen many people killing traps on shoulder days ever week and never having much development. I do think HEAVY trap exercises are the way to go for growth alternating from barbell to dumbbell letting every rep come down stretching them out. I do get a great pump during shoulder presses, raises, upright rows but thats just me. I saw someone posted on supersetting shrugs with upright rows and that fucking kills!
 
moya said:
low reps, heavy weight...
Click to expand...

I do 8 reps 3 sets with 8 plates.
I always focus more on the stretch and contraction.. When I start going stupid heavy I realize im worried more about getting the weight up than growing.. If that makes sense..
Muscle mind connection bullshit..


"You mean there's more to life than being hard as fuck?"
 
TravFlex91 said:
I do 8 reps 3 sets with 8 plates.
I always focus more on the stretch and contraction.. When I start going stupid heavy I realize im worried more about getting the weight up than growing.. If that makes sense..
Muscle mind connection bullshit..


"You mean there's more to life than being hard as fuck?"
Click to expand...

Yup...makes total sense...that comes with maturity, going to hit shrugs today with back...do exactly what you stated, and just concentrate on the squeeze and stretch, two second holds at the top with good form works real well too.

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muscleaddiction said:
Yup...makes total sense...that comes with maturity, going to hit shrugs today with back...do exactly what you stated, and just concentrate on the squeeze and stretch, two second holds at the top with good form works real well too.

Sent from my DROID BIONIC using EliteFitness
Click to expand...

Nice have a stellar workout bro!
It's rest day for my lazy ass haha.
Gonna drink a brew and drive around in the tractor haha
 
TravFlex91 said:
Nice have a stellar workout bro!
It's rest day for my lazy ass haha.
Gonna drink a brew and drive around in the tractor haha
Click to expand...

That sounds like fun! Although I could do some damage with a beer...since I don't drink and even 1 beer would make me feel cocky...and a Caterpillar 420E backhoe, may not be a good thing lmao!

Enjoy your rest day!

Sent from my DROID BIONIC using EliteFitness
 
muscleaddiction said:
That sounds like fun! Although I could do some damage with a beer...since I don't drink and even 1 beer would make me feel cocky...and a Caterpillar 420E backhoe, may not be a good thing lmao!

Enjoy your rest day!

Sent from my DROID BIONIC using EliteFitness
Click to expand...

Beaaauty! Haha.
Kinda wasted the day ridin around, gotta redo some fencing too.. Fuckin horses run into shit.. Animals. Lmao
 
anywhere from 20(lighter sets) to 12(heavy). Usually barbell then dumbell, total 6 sets, but with my current back issues, just DB's. 4 sets.
 
12-15 reps for me - I hold at the top for ~1.5 seconds then down. It's weird because I can do 12-15 reps on a particular weight, go up say 20 lbs.. and only get 3-4 reps with poor form
 
I haven't done shrugs in years. Heavy deadlifting works great. Any additional trap work would be pointless. Traps are borderline too big just from deadlift

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joh said:
Why waste time on shrugs at all?
Atent they one of the most useless excersises? Overhead presses , bb rows etc they all develop traps enough Overdeveloped traps also make you look narrower.
So whats the point?
Click to expand...

The most awesome physiques I have ever seen were the Olympic lifters and shot putters in college who had humongous traps.
 
I have had some disc bulging and degenerative problems in my neck from years of lifting. The one thing my physical therapist told me was, don't do shrugs!
 
Clean, snatch, clean pull, snatch pull, clean and snatch grip deads, throw in shrugs with each dead lift lockout
 
My understanding is that any exercise with a small range if motion like shrugs, calves, or forearms you want a higher range of reps to really stimulate the muscle fibers. 15-18 or heavy would b 12 minimum. And that's heavy. I make sure that what I call heavy, I am able to shrug it with only my traps and DO NOT engage a larger muscle group such as delts. Be honest when focusing on which muscle is doing the lift. Trust me u'll see better results with a higher rep range. I've tested this on more than one occasion. It's a small range of motion. You'll see
 
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