Power shrugs vs. BB shrugs

[JOKER47]

What is the difference between "Power Shrugs" and normal "Barbell Shrugs"? I looked Power Shrugs up on the net, and it "looks" like it's the same as BB shrugs but you just jerk the weight up instead of raise it smoothly.

Is there more to it that I am missing? Could someone give a brief description of how to perform them properly or a link to it?


Thanks in advance,
Joker

 

[ZZuluZ]

That's the difference.

-Zulu

 

[JOKER47]

Zulu> Ok, thanks. I have been hearing it is more effective for building size on your traps than conventional shrugs. How is jerking the weight up more effective?

Thanks,
Joker

 

[ZZuluZ]

Overload. More weight.

Neurologically, it'll get you used to bigger weights, so your poundages will increase and this is good.

Whether it is better in terms of trap development is debatable. I'm inclined to say yes.

I'm always a fan of compoud movements. Hell, I'd take cleans over shrugs, but that's just me.

-Zulu

 

[JOKER47]

Thanks. Guess I'll give'em a try for a few weeks and see how they feel.

One last question: Do you think higher reps or lower reps are preferable for building mass in the traps?

Joker

 

[bignate73]

a good strong shrug with an overloaded weight followed by a nice controlled negative. sounds like the best of both worlds. controlled overloaded concentric and near exact overload for eccentric.

i plan to do these in the very near future once my body has normalized after the contest. (need some fat to cushion the joints before i head into power movements)

 

[b fold the truth]

I still think that heavy farmers walks are the best for trap development....HEAVY.

B True

 

[ZZuluZ]

Well Farmers only use the traps in a static position. Not optimal, but farmers are still a great exercise.

High or low reps? Depends on how much fast/slow twitch fibers.

DO this:

Find your 1RM in the Shrug.
Take 80% and tell me how many reps you can do.

If you can do 3-4 for reps......do low reps.
If you can do 8+ reps stick to high reps.

I'm inclined to think the traps are usually slow twitch but it's really an individual thing.

-Zulu

 

[b fold the truth]

Well Farmers only use the traps in a static position. Not optimal, but farmers are still a great exercise.

Really? I am assuming that you have done several sets of high intensity farmers walks then huh?

Do some heavy farmers walks...they flat out work.

B True

 

[Imnotdutch]

Really? I am assuming that you have done several sets of high intensity farmers walks then huh?

Do some heavy farmers walks...they flat out work.

B True

I think Zulu's of the opinion that to develop a muscle fully you should work it over a full ROM......many people agree.

 

[bignate73]

"Deadlift"-Thaibox

hehehe.

just cutting to the chase.

 

[YoungGun2015]

Farmers

Heavy farmers to failure,especially when using the actual implements,have seemed to work my traps harder than anything I have ever done

 

[ZZuluZ]

I didn't say farmers were bad. They're and excellent exercise.

I do not think they are optimal for trap development in the majority of trainers. This is just my opinion.

And yes I have done intense sets of farmers.

-Zulu

 

[Screwball]

Heavy farmer's walks, deadlifts, shrugs, high pulls... These are just a few of the many exercises that build the upper back effectively. The ROM for traps is very small and I believe that the nature of muscle contraction for the traps is as much static as anything else. Intensity and overload is the name of the game, IMHO.

 

[b fold the truth]

Didn't mean to sound hard Z man...

Every time I do heavy farmers (250+ in each hand) my traps and upper back get extremely sore the next day. I did the 305's in Boston and my neck, traps, and upper back were all sore for a few days.

B True

 

[DrBones]

What are these farmer walks you guys are talking about?
Thanks
Ryan

 

[b fold the truth]

Check out the pic of me doing them on the Kentucky's Strongest Man thread. Very heavy dbell like set up...walk for time/distance/or holds with them. Done to failure...

B True

 

[gettinlarger]

so ... in theory ...

i could pick up a couple 100 pounder dbs and basically shrug it once, hold it until failure, and thats a farmers walk ... without the walking ... which i would be able to do in my gym. i dont think theyd like it very much if i were to cruise around the floor with them and just drop them through the floor when my muscles give. haha.

 

[b fold the truth]

I would go as heavy as possible on the dbells though. I don't shrug them at all...I just pick up and run with them. As you walk...your body shifts and it puts the stress on the different parts of your back (upper mostly...and a lot of traps). You could try sitting down on a bench and picking them up...and holding for time...but you REALLY need to be able to walk/run with them for a few sets...

I rarely ever drop them unless I am in a contest or they are super heavy. I do 2-3 sets for a set distance...lighter weight (150-220 pounds each hand).

B True

 

[gettinlarger]

eh, ill find a way. i would think they would want me to progress, no? its not like they can be all 'you cant do those exercises here. what do you think this is, a gym?'