How much weight do you use for shrugs?

[InTraining]

I'm finding that I use too much weight or not enough.

I did 3 sets of 10 with 275 on BB shrugs and my traps are still sore a few days later so maybe I finally found the correct weight.Needless to say traps are one of my worst muscle groups.

I've really been trying to bring them up to prevent a strength imbalance issue.

Just curious to see where everyone else is at. Would be helpful if you could post weight\reps for BB and DB shrugs.

 

[WalkingBeast]

Ive gone pretty heavy on them. Over 675lbs. The range of motion gets greatly reduced by that point though. Ive had no problem shrugging the 150's for reps, but those are alot lighter then a loaded barbell.

 

[bigdho]

Traps are my best body part, almost over developed. Here is what I did yesterday for traps

225/20
315/20
365/15
455/12
455/10
455/10
then I do 2 supersets of close grip bb shurgs at 315 and 150 lb db shurgs
Im doing 5x5 so my weight gos up every week. Ive never maxed on shurgs but 455 isnt hard.

 

[halfaclue]

275 on each side of the hammer strength

 

[wnt2bBeast]

what i use or anyone else uses is irrelevant..if youve got some soreness from doing 275 im thinking your hitting the muscle properly..for me traps are one of the quickest recovering body parts..i think i could train them near every day but see no point..i usually do them at the end of my deads routine since theyre pretty fatigued..i generally use no rest between the warm up sets
225x10-20
315x10
405x10
wrk sets
495x10
550 x3-5
on my 2 work sets i use a static hold at the end even though im using straps

 

[eat big]

gross. looks like my traps need some work

 

[cwick0]

I usually rep 405, but have been as high as 595, but as walkingbeast stated when you go that high there isnt a whole range of motion. Sometimes ill supperset them with the 120s (biggest dbs at my gym).

 

[yomama]

The whole purpose is full range of motion. I see some guys doing a lot of weight and barely moving up.

 

[psychedout]

Damn, there are some big shruggers out there.

Lately it seems like my traps aren't the week point, but my lowback. Too heavy on shrugs and I feel it in my low back, so i've been sticking to light weight going for more reps.

 

[wnt2bBeast]

you should be able to shrug at least what you pull

 

[big4life]

As long as you're working your traps while you're doing shrugs, you're doing good. I see too many people doing shrugs with such poor form I'm amazed they don't hurt themselves.

I usually do three working sets of BB shrugs, then I will do three sets of db shrugs. Sometimes I might use the hammer strength machine, but not often.

 

[Carmen]

i usually just work up to 200-225. they hurt my back a little.

 

[wnt2bBeast]

i usually just work up to 200-225. they hurt my back a little.

damn thats impressive..now get to bed

 

[Carmen]

damn thats impressive..now get to bed

yessir.

 

[wnt2bBeast]

yessir.

LOL

 

[cwick0]

The whole purpose is full range of motion. I see some guys doing a lot of weight and barely moving up.

It's impossible to get a full range of motion when you get to 5-600lbs since the bar is pulling your arms down so far.

 

[d3track]

i hav egone away form bb shrugs and its working for me
but it may just be me
deads help the most for me
as well as bb hacks
but i hav ebeen using pulleys and db either so my arms angle out in front with the pulleys or against an incline bench with db
it has made a quality difference for me
but with deads and bb hacks i only work traps directly every other week max right now

 

[TRUEsoldier]

what i use or anyone else uses is irrelevant..if youve got some soreness from doing 275 im thinking your hitting the muscle properly..for me traps are one of the quickest recovering body parts..i think i could train them near every day but see no point..i usually do them at the end of my deads routine since theyre pretty fatigued..i generally use no rest between the warm up sets
225x10-20
315x10
405x10
wrk sets
495x10
550 x3-5
on my 2 work sets i use a static hold at the end even though im using straps

I think the same thing, what works for him might not for you, if you found something that works pretty good then use it. I like to stay lighter and do 8-10 reps with a high contraction and atleast a 1-2 sec hold on top! I have even tried takeing a pretty light weight like a plate on each side, and then holding up on the squeeze and hold it for a minute!!! talk about a fuckin burn! but I dont think it helped in growth!! LOL

Peace

 

[Lee]

back before i took a year off, i could shrug 315 for 4 sets of 10. i train traps like i do forearms and calves.

 

[Xtream]

I got my traps big from straight DB shrugs. I remember shruging the 50's until the were falling out of my hands, didn't take long. I'm 29 now and shruging the 175's. I keep the shrugs at the top, pumps them up nice. My traps are over developed, fuckit, they look awsome. Problem I had a while back, I went up in wieght to fast after a layoff. I went to deep in the shrug, which I never do, and ripped one of the stings of muscle in the trap. Now it a re-occuring injury and burns up if I work them to hard. I am restricted for now. I need to post a thread on how to recover from it.

cheers

 

[Dial_tone]

I stopped doing shrugs about 10 years ago. My neck was getting so big I couldn't buy dress shirts unless I got them custom made (that's costs a ton)

 

[JohnRobHolmes]

i use the pink 2.5's. it hurts after a huge 2x8 set. recovery takes about 15 days.

 

[Debaser]

It's impossible to get a full range of motion when you get to 5-600lbs since the bar is pulling your arms down so far.

Well, then its obviously too much weight.

 

[Yarg!]

75lb dbs 3x12
no clue about bb