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When doing shrugs?

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needtogetaas

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Who else roles there shoulders like I do. I find I get nothing out of it when I just move up and down like most. I have to ether role forward or backwards. Like A full up and forward or back.
 
djeclipse said:
What is wrong with you people here? this board has gone to shit.

Don't roll your shoulder's. If you want to shrug do power shrugs.

Read.

http://www.elitefitness.com/forum/4712284-post319.html

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm#PART III: Exercise Descriptions

When did everyone forget about proper training and go back the the waste of time shitty movements again?
Click to expand...
Amen to that. The only thing that rolling the shoulders will do is increase the risk to injury. The purpose of a shrug is to allow the traps to lift as much weight as possible. Rolling the shoulders adds no benefit to that goal.
 
needtogetaas said:
Who else roles there shoulders like I do. I find I get nothing out of it when I just move up and down like most. I have to ether role forward or backwards. Like A full up and forward or back.
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needto don't roll your shoulders!!!

bring your scapulas together and pause a half second at the top of the movement. this isolates traps and helps with muscle - mind connection

dumbbell shrugs on your knees are THE best movement.
keeps stress off knees and back, allows for heavy weight.
 
layinback said:
needto don't roll your shoulders!!!

bring your scapulas together and pause a half second at the top of the movement. this isolates traps and helps with muscle - mind connection

dumbbell shrugs on your knees are THE best movement.
keeps stress off knees and back, allows for heavy weight.
Click to expand...

There is no need to pause at the top of the shrug. If you can pause you aren't lifting enough.
 
djeclipse said:
There is no need to pause at the top of the shrug. If you can pause you aren't lifting enough.
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I can do 50000lbs and feel nothing no matter how far a raise unless the roll. Whats the problem then.

For the record I was not telling any one to do anything. Ill thank you to not be so rude bro.
 
layinback said:
needto don't roll your shoulders!!!

bring your scapulas together and pause a half second at the top of the movement. this isolates traps and helps with muscle - mind connection

dumbbell shrugs on your knees are THE best movement.
keeps stress off knees and back, allows for heavy weight.
Click to expand...
I will give this a shot then.
 
i go straight up and down. i also will alternate every few months bewteen front barbell shrugs and behind the back shrugs to hit them a little differently
 
As others have said bro don't roll the shoulder. Try using dbs and posotion them infront of you like a BB, i find this hits them differently. Also try holding them regularly just at your side and then somewhat behind you.
 
needtogetaas said:
I will give this a shot then.
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Yeah Need honestly bro I used to a long time ago but have read many many things on not!

I either lean forward so I can get a good isolated contraction or just put the bar behind my back so when I shrug up the contract back but rolling is supposed to be very bad for you bro!

I know what you mean though shrugs are rough to get a good burn on I have figured out a few ways to go about it over the years by utalizing other equipment and slants to it.

I could elaborate if you wish
 
8and20 said:
i go straight up and down. i also will alternate every few months bewteen front barbell shrugs and behind the back shrugs to hit them a little differently
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Yes, only reason I have figured this out so well is I have been obsessed with perfect traps for years and focused most of my energy on perfecting it.

and exactly to the bro that said referance his pics I'd trust he knows what he is doing, plus it works for me too.
 
layinback said:
dumbbell shrugs on your knees are THE best movement. keeps stress off knees and back, allows for heavy weight.
Click to expand...
Why would you shrug from your knees? Taking your legs out of the movement makes it more of an isolation exercise, and that is never good. It kind of reminds of me of people I see in the gym doing bicep curls from a seated position. I always think to myself "Why are they doing that?"

I do believe that you would feel more of a burn when you isolate the traps more (or any muscle for that matter), but that doesn't make it better for overall growth. You will undoubtedly have to drop the weight when shrugging from your knees, and less weight means less growth. It isn't necessary for your muscles to be on fire to verify that an exercise was effective.

If you aren't getting enough out of the power shrugs, then do some hanging high pulls. That should certainly solve the problem...
 
needtogetaas said:
I will give this a shot then.
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Yeah, my good bro. Squeeze the scaps together, and it will help. Also, what i notice also helps me is having a more narrow grip, more like slightly more narrow than shoulder width. It gets the neck a little too. i love doing shrugs. As tall and lanky as I am, I can do sets of 365 lbs like nothing. Makes me feel tough, lol.

I just do the BB shrugs. I think I have unusally large traps, and for a naturally lanky guy with no traps at all, that's really unnatural. The shrug technique is very important. Screw around with a lighter weight and find the exact grip and movement that gets it the best. Then add the heavy weight, and repeat.

Another one is to do a standing BB row on the smith machine, basically starting in a "finished deadlift" position and pulling the bar as high as you can. You won't get it near all the way up, but it also gets the traps.
 
I like the power shrugs and I like layinback's way (not on the knees though - that would WRECK my knees!). But never never roll shoulders. I see people doing that a lot and think, when is their rotator going to pop?

I can do well over 500 lbs on shrugs...but I'm nowhere near needto's 50,000 lb. shrug!!!!!!!!!!!!!! God DAMN!!!!

My current routine doesn't have me doing shrugs though. Don't need em.
 
ceo said:
I like the power shrugs and I like layinback's way (not on the knees though - that would WRECK my knees!). But never never roll shoulders. I see people doing that a lot and think, when is their rotator going to pop?

I can do well over 500 lbs on shrugs...but I'm nowhere near needto's 50,000 lb. shrug!!!!!!!!!!!!!! God DAMN!!!!

My current routine doesn't have me doing shrugs though. Don't need em.
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lol. thats around what I meant. 500-600lbs and I still don't feel shit. I am going to try slowing down and squeezing at the top and holding. The problem with this is now I will have to ware wrist wraps. Yes I have weak wrist. So when holding that much weight for to long ,my grip will give out.
 
needtogetaas said:
lol. thats around what I meant. 500-600lbs and I still don't feel shit. I am going to try slowing down and squeezing at the top and holding. The problem with this is now I will have to ware wrist wraps. Yes I have weak wrist. So when holding that much weight for to long ,my grip will give out.
Click to expand...

pussy.


olololoolo...j/k That's a respectable shrug fo sho. I use straps with that too, no way I could shrug 550 for reps without straps...much less 50,000!!!!!!!!!!!!!!!
 
dabuffguy said:
Yeah, my good bro. Squeeze the scaps together, and it will help. Also, what i notice also helps me is having a more narrow grip, more like slightly more narrow than shoulder width. It gets the neck a little too. i love doing shrugs. As tall and lanky as I am, I can do sets of 365 lbs like nothing. Makes me feel tough, lol.

I just do the BB shrugs. I think I have unusally large traps, and for a naturally lanky guy with no traps at all, that's really unnatural. The shrug technique is very important. Screw around with a lighter weight and find the exact grip and movement that gets it the best. Then add the heavy weight, and repeat.

Another one is to do a standing BB row on the smith machine, basically starting in a "finished deadlift" position and pulling the bar as high as you can. You won't get it near all the way up, but it also gets the traps.
Click to expand...

Smith machine??? Oh my....
 
I do 3 sets of just straight up, 3 sets shrugging forward, and 3 sets of shrugging backward, then i hit the dumb bells and roll them for another 3 sets.

I didn't have good genetics for traps now there pretty big.
 
needtogetaas said:
lol. thats around what I meant. 500-600lbs and I still don't feel shit. I am going to try slowing down and squeezing at the top and holding. The problem with this is now I will have to ware wrist wraps. Yes I have weak wrist. So when holding that much weight for to long ,my grip will give out.
Click to expand...
Do you use a bar or dumbbells? The gym that I use to go to on base had one of those bars that you stand inside of, most guys would use it for deadlifts.
I used it for shrugs because the grip was a little bit wider and I would really feel the BURN! So maybe try just a little wider grip on the bar. Not too wide though. Maybe just a couple inches more on each side.
 
You might try shrugs straight up and down with your chin touching your chest. This increases your range on motion.
 
crazyjoe said:
That video is of a guy doing a lift with horse shit form. I don't care if he has 5 or 6 plates on each side. What he is doing seems to be a "total body" shrug.
Click to expand...

He's doing a power shrug. A power shrug is where you explode off of the floor as if you were going to do a clean but instead you shrug the weight up as high as possible.

It's a different exercise. More Oly style. Don't hate it cuz you think it's ugly. It's actually quite effective.
 
not the healthiest thing for your back or shoulders, though. Subluxations and displaced ribs ahoy

Since shrugs are such a short ROM lift I prefer to do them for sets of 15-20 to get some TUL on the muscles.. if you have a parallel handle shurg bar it helps on the high reps as there's no way to rest the bar on the thighs
 
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I vary my shrugs. Heavy barbell in front , trap bar, dumbells but I find the most important thing for growth is range of motion. I see guys try and put all kinds of weight on and move it an inch (including my workout partners)and their traps dont grow. I am a firm believer in using heavy weight and letting it stretch the shit out of my traps at the bottom of the movement. Also wraps are a must, your grip will obviously give out way before your traps do, after all we are trying to isolate the traps! Do wrist curls, farmers walk or Capts of crunch grips for your grip strength.
Jim
 
Oh yeah I personally dont roll. The more movement you have in your shoulder/ neck area when lifting heavy the more likely your are to pull something out of place like you get up in the morning and cant turn your head.
 
No need to roll. Also, keep your elbows straight or slightly bent when doing shrugs. I see way to many people actually bending their elbows when doing shrugs, all this does is take the weight from the traps.

Also make sure on the down motion you let your traps fully relax, (think of pulling your traps all the way to the floor).
 
ceo said:
He's doing a power shrug. A power shrug is where you explode off of the floor as if you were going to do a clean but instead you shrug the weight up as high as possible.

It's a different exercise. More Oly style. Don't hate it cuz you think it's ugly. It's actually quite effective.
Click to expand...
oh o.k....I still luv you :qt:
 
I do sets of both. When I roll, I try to roll at the absolute peak and roll slowly.
when I don't roll and go straight up, I hold it at the peak for 1-2 seconds. Both are great and a little different IMO.
 
crazyjoe said:
That video is of a guy doing a lift with horse shit form. I don't care if he has 5 or 6 plates on each side. What he is doing seems to be a "total body" shrug.
Click to expand...
I didn't see anything wrong with that. It is a power shrug, so he is using his legs to get going and then letting his traps handle the bulk of the lift. Once you start shrugging weight that heavy, you will need to let your legs assist you. Even in that video you can clearly see that his traps are doing some major work.
 
PoweredUp said:
I didn't see anything wrong with that. It is a power shrug, so he is using his legs to get going and then letting his traps handle the bulk of the lift. Once you start shrugging weight that heavy, you will need to let your legs assist you. Even in that video you can clearly see that his traps are doing some major work.
Click to expand...
hey..settle down toots! We've already cleared up the issue. :p
 
needtogetaas said:
Who else roles there shoulders like I do. I find I get nothing out of it when I just move up and down like most. I have to ether role forward or backwards. Like A full up and forward or back.
Click to expand...

i do up and back.
 
needtogetaas said:
Well that kind of what I meant. I don't do A full role all the way around.. i am just going to try some different things and see how they work.
Click to expand...

I say do whatever the F*** gives u results no matter what the "experts" say. I think u used to have a quote in your sig that said something to the effect of, "If it works it isn't wrong or stupid." Something like that.
 
8and20 said:
I say do whatever the F*** gives u results no matter what the "experts" say. I think u used to have a quote in your sig that said something to the effect of, "If it works it isn't wrong or stupid." Something like that.
Click to expand...
True true. I did have that for my sig.

If it works it then its not stupid. :)
 
silver_shadow said:
if you are deadlifting heavy or doing some kind of olympic lifting then you probably don't need to shrug anyway.
Click to expand...

True. I've never done shrugs, but deadlift heavy every week.
 
that dude in the power shrugging vid doesn't have very impressive traps.. or else it's just hard to see them I guess..

laying back has some nice traps on the other hand!
 
FriendlyCanadian said:
that dude in the power shrugging vid doesn't have very impressive traps.. or else it's just hard to see them I guess..

laying back has some nice traps on the other hand!
Click to expand...

the guy in the omega project banner needs bigger traps too. needs bigger everything really.
 
ceo said:
the guy in the omega project banner needs bigger traps too. needs bigger everything really.
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Ceo I like you and you're a good bro.

but I hardly see what the dude in the omega project banner, has to do with the guy in the video or laying back's traps.

ALSO! for the fucking record, since you want to take some apparent cheap shot at the guy in the banner, who worked his fucking ass off, you should really take a look at the beginning picture. he didn't have ANY traps nothing at all to speak of, and he does have a very nice V tapered look now down from his traps, much like laying back.

p.s. I got my green tea extract, finally! yey it's potent as hell too.

the banner doesn't really do his transformation justice bro.
 
lol...guess I hit a nerve!!!!

I was just fuckin with you FC. I've given props to Omega before for this kid's transformation. It is impressive.
 
ceo said:
lol...guess I hit a nerve!!!!

I was just fuckin with you FC. I've given props to Omega before for this kid's transformation. It is impressive.
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hah.. curse you!!!

I thought I was pretty polite and curteous about it..

I started it off.. with I like you!!!

I dunno, the project is the only thing on this board I'll defend whole heartedly, it means alot to me yanno!

I try to be polotical about it, because I don't want to shine any bad light on it, in any way shape or form.
 
fc & ceo, simmer down boys lol.

if my chest would grow like my traps, I'd be a happy boy.

omega did a phenomenal job with that kid, we can all agree on that.
he is a little fellow but he is symmetrical and ripped
 
ceo said:
lol...guess I hit a nerve!!!!

I was just fuckin with you FC. I've given props to Omega before for this kid's transformation. It is impressive.
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and the time frame was real and it is with others

I read some neigh sayers on another board and I was thinking to myself

" is it ever good enough for you guys?,
or are you just so closed minded that you refuse to accept proof"

I personally want nothng to do with anyone that is that obtuse or close
minded
 
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FriendlyCanadian said:
that dude in the power shrugging vid doesn't have very impressive traps.. or else it's just hard to see them I guess..
Click to expand...

It says in his video that this is only the 3ed or 4th time doing these power shrugs.

The power shrug is the best way to add mass to your traps, it is used as an accessory lift for larger pulling lifts.

Just because you see someone with big arms, traps, or what ever certainly does not mean they know the best way for putting on mass. The body reacts to load, the more load you put on it/ the more weight you move, the faster you will grow. This is why flat bench is the most effective lift for chest, squats are the most effective lift for legs/ entire body, push pres is the most effective lift for shoulders and power shrugs are the most effective lift for traps.

laying back has some nice traps on the other hand!
Click to expand...

Who is laying back?
 
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