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Shrugs are sortof in a gray area for me, can't decide whether they go with shoulders or with back.
How do you arrange it?
How do you arrange it?
Shrugs with shoulders or with back?
- Thread starter IronandGravity
- Start date
Destroyer1986*
New member
do shoulders and back on the same day, thats what I do.
These days I have an entire day dedicated to back, which if you see my back routine, it makes sense. I used to do traps on my shoulder days though, after finishing my shoulders. That worked real well. The main thing was that I did them. I dont think it matters what day you do them on, aslong as you do them last so they dont get in the way of major muscles. You could train them with back also, if you have anything left. I dont train my traps seperately since theyre my best body part in terms of growth. I deadlift alot, and that makes up for it. Hope that helps
i like to do them with deltS. I ALREADY DO 4 MOVEMENTs for my back, SO MY TRAPs are pretty much SHOT, WITH WOKRING THEM 3 DAYS after back, with deltS, THEY GET TRAINED TWICE... WITHIN 3 MONTHS of sWITCHIN TO THIs i got a few complimentS.. TRAPS, calves AND FOREARMs are a trouble sPOT FOR ME. so whenever i do feel like working them i wanna give 110%
zxe003
New member
I used to train them at the end of my shoulder workout because I was so focused on attaining high traps. I've been working lately towards more of a full development of the entire trapezius which is more associated with back. I find that after my rows and deads, the bulk of my traps (which run down the upper middle of you back) are somewhat pre-exhausted and if I follow up with higher rows to the chest, face pulls and even reverse peck decks, I can feel the traps contracting better. And of course you gotta hit the dumbell shrugs right along with it.
1. Traps are a very large muscle associated with the shoulders and back. So, it doesnt matter when you hit them, JUST DO THEM.
2. However, even though the run down your upper spine, do them with shoulders, preferable after hitting delts (front, side, and rears!).
3. You fatigue your traps when you hit them with deads and rows and help define them when you do pull-ups.
4. Since they are already fatigued from a back workout, isolate them at the end of a shoulder workout to get the most benefit.
2. However, even though the run down your upper spine, do them with shoulders, preferable after hitting delts (front, side, and rears!).
3. You fatigue your traps when you hit them with deads and rows and help define them when you do pull-ups.
4. Since they are already fatigued from a back workout, isolate them at the end of a shoulder workout to get the most benefit.
cwick0 said:
I'm not sure I agree with some of this. #3 particularly. You cannot "define a muscle" with specific exercises. Definition comes from dieting.
As for #4, I don't like your reasoning. Just because a muscle is fatigued, it does not mean it cannot grow. Your tris are fatigued after a chest workout, but lots of people still hit them right after.
'Nam sayin'?
But, whatever works for you guys. If it ain't broke, don't fix it.
JKurz1
Banned
Traps = Delt day.............for me anyways.........sometimes with back I'll tos in a few light sets of shrugs, but that's it............
Oh and this is the most abused muscle by newbies (or even many advanced)...........Here's a golden rule.......If you can't squat the weight you are using for shrugs for solid ATF reps, then your ass definetly shouldnt be shruggn it.....think about how large the quads and hams are compared to the traps.....follow me?
Oh and this is the most abused muscle by newbies (or even many advanced)...........Here's a golden rule.......If you can't squat the weight you are using for shrugs for solid ATF reps, then your ass definetly shouldnt be shruggn it.....think about how large the quads and hams are compared to the traps.....follow me?
jkurz1,
I agree with the squat/shrug statement whole heartedly!
we had a thread like this last week. I looked for the darn thing, but couldnt find it. That sucks because i already wrote it out. Anyways here is my shoulder routine:
1. seated military press - 3 sets of 10 (225) or go till i can no longer get a set of 10 (275)
2. seated lateral raises - 4 sets - 2 sets (same weight 20 or 25) - singles then doubles
- 2 sets (25 or 30) - singles then doubles
3. seated rear raises - 4 sets - 2 sets (same weight 20 or 25) - singles then doubles
- 2 sets (25 or 30) - singles then doubles
4. (sometimes, not very often)
seated front raises - 4 sets - 2 sets (same weight 25 or 30) - singles then doubles
- 2 sets (30 or 35) - singles then doubles
5. upright rows - 3 or 4 sets of 10 (bar + 25s, 25s+10s, 45s, sometimes 45s+10s)
6. shrugs - wide grip - 3 or 4 sets of 10 (225, 315, 405)
7. shrugs - close grip - 2 sets of 10 at 225
corey
I agree with the squat/shrug statement whole heartedly!
we had a thread like this last week. I looked for the darn thing, but couldnt find it. That sucks because i already wrote it out. Anyways here is my shoulder routine:
1. seated military press - 3 sets of 10 (225) or go till i can no longer get a set of 10 (275)
2. seated lateral raises - 4 sets - 2 sets (same weight 20 or 25) - singles then doubles
- 2 sets (25 or 30) - singles then doubles
3. seated rear raises - 4 sets - 2 sets (same weight 20 or 25) - singles then doubles
- 2 sets (25 or 30) - singles then doubles
4. (sometimes, not very often)
seated front raises - 4 sets - 2 sets (same weight 25 or 30) - singles then doubles
- 2 sets (30 or 35) - singles then doubles
5. upright rows - 3 or 4 sets of 10 (bar + 25s, 25s+10s, 45s, sometimes 45s+10s)
6. shrugs - wide grip - 3 or 4 sets of 10 (225, 315, 405)
7. shrugs - close grip - 2 sets of 10 at 225
corey
I do them on shoulder day.
lateral raises 4 sets, last 2 drop sets
1 x 10 30lbs
1 x 10 40lbs
1 x 10 50lbs, 40, 30
1 x 8 50 lbs, 40, 30
single lat raise
2 x 10 45lbs
Dumbell press
1 x 10 55lbs
1 x 10 85lbs
1 x 8 110lbs
Military press
1x 8 215
1x 8 225
1x 6-8 225
Bent over raise
1 x 8 55lbs
1 x 8 60lbs
1 x 8 60lbs
Barbell shrugs 4 sets 2 bar in front, 2 bar in back
1 x 10 225 front
1 x 8 315 behind
1 x 8 385 front
1 x 8 385 behind
Dumbell shrug seated
1x 8 135lbs
1x 8 135lbs
1x 8 135lbs
lateral raises 4 sets, last 2 drop sets
1 x 10 30lbs
1 x 10 40lbs
1 x 10 50lbs, 40, 30
1 x 8 50 lbs, 40, 30
single lat raise
2 x 10 45lbs
Dumbell press
1 x 10 55lbs
1 x 10 85lbs
1 x 8 110lbs
Military press
1x 8 215
1x 8 225
1x 6-8 225
Bent over raise
1 x 8 55lbs
1 x 8 60lbs
1 x 8 60lbs
Barbell shrugs 4 sets 2 bar in front, 2 bar in back
1 x 10 225 front
1 x 8 315 behind
1 x 8 385 front
1 x 8 385 behind
Dumbell shrug seated
1x 8 135lbs
1x 8 135lbs
1x 8 135lbs
Last edited:
I work my traps with shoulders. I am too tired after my back workout to go heavy on shrugs.
My shouder and trap routine goes like this, most of the time.
1) military press- 4x10
2) rear delt raises- 3x8
3) hammer strength bhind neck press- 2x10
4) lateral raises- 3x8
5) front raises - 3x8
1) db shrugs 3x10-12
2) bb shrugs- 4x8-10 in front, 2x8-10 in back
Once a month I will run the rack on db shrugs.
My shouder and trap routine goes like this, most of the time.
1) military press- 4x10
2) rear delt raises- 3x8
3) hammer strength bhind neck press- 2x10
4) lateral raises- 3x8
5) front raises - 3x8
1) db shrugs 3x10-12
2) bb shrugs- 4x8-10 in front, 2x8-10 in back
Once a month I will run the rack on db shrugs.
