shrugs - UK-Muscle Body Building Community

robin_3_16 · 29-10-2003, 04:10 PM

hey everyone,
hey dr nick,
haha
sorry thought iwould write it this time
anyway i want to do shrugs but when i do them i cannot seem to get my traps to burn
which shrugs would everyone recommend using,
i normally use dumbell ones, with heavy weights!
thanks guys
Robin

**hackskii** · 29-10-2003, 09:33 PM

You can try doing your shrug last in your shoulder routine. This will pre-fetigue somewhat and might help. Try strait bar, try really heavy, try reps, variations till you find something that works. I seemed to only see results when I went heavy and needed a belt and straps, but that is me. You might be diffrent. There was a post on this on another forum somewhere here, I will see if I can find it for ya. I found it here, just under your post about 5 down. Here is the link.
http://www.uk-muscle.co.uk/showthrea...349&forumid=13

robin_3_16 · 30-10-2003, 04:33 PM

i used your technique suggested and went very heavy
i just cannot get my ****ing traps to burn i don't get it
i feel like i haven't worked them properly
its annoying me, they don't seem to grow much either!

**hackskii** · 30-10-2003, 10:26 PM

Well, if heavy dont do it then do 20-30 reps, or pick a weight you can do about 10-15 times and just pause it at the top and hold it to failure. That should do something. If you can hold it for 20 seconds or longer pick a heavier weight. If you cant hold it for 10 seconds then pick a lighter weight. Hey, it is worth a try.
But traps are not the big of a muscle and maybe they just dont pump good. If you are getting stronger or the traps are getting bigger then hey job well done. I dont get pumps sometimes. When I lift heavy sometimes I dont get a pump because the blood is not being forced into the muscle like reps would do.
Did your traps get sore the next day? If they did then I would not judge my workouts by the pump but by performance or gains (size).

robin_3_16 · 30-10-2003, 10:35 PM

oh no man i wasn't dissing your workout, i am just getting angry at myself because i can get everything else to burn (mainly thanks to your workout technique) and now i just can't or couldn't get these to burn
thanks for the advice hacksii, shoulder day was today so i will let you know next week how i get on
if they ache the next day is that good?

**hackskii** · 03-11-2003, 04:33 AM

Robin, I did not take it like that. Its cool. Anytime I can help, just let me know. You are gettin good results and it's all good!!!!!

Bengdogg · 03-11-2003, 02:25 PM

just out of curiosity by barbell shrugs do you dead lift it with nornal grip or do you use double over hand ?

**Great White** · 03-11-2003, 03:49 PM

I use VERY heavy dumbells with an overhand grip

also barbell shrugs are awsome too, i tend to alternate and/or superset them on a shoulder workout.

Infront of a mirror is best, mainly because i think shrugs are the best "screw your face up to look really silly" kinda excersise

Paul

**hackskii** · 03-11-2003, 05:07 PM

Funny, Paul!
I think Robin is frusterated with not getting a pump in his traps. If there is strength then this is ok. Pumps are nice but I dont always get a pump.
Robin, when you do dead lifts, try doing a shrug at the top of the lift and see if you dont feel that.

Bengdogg · 03-11-2003, 05:50 PM

I will have to use a barbell as there are no heavy db's at my gym 30 kg max

T-man · 03-11-2003, 09:04 PM

Hi mate,

If you are having difficulty getting a burn in you traps try and use lighter weights as well going high reps (20+) and try different speed reps i.e some fast, some hold at the top for two secs etc. Really stretch them out at the bottom and bring them up as high as possible (that will make them hurt the next day if you not used to it) and don't cheat to much some people just bounch their whole bodies up and down and hardly move their shoulders. Don't get me wrong I go heavy (4 plates a side for 10) but just try and isolate them.

I also use behind the back barbell shrugs to great effect after front shrugs. You could also try some upright rows or cleans to hit them slightly differently/pre exhaust.

Good luck.

Bengdogg · 04-11-2003, 05:20 PM

Man! I went heavy (for me) today. on barbell I did 10 x 70 kg then 8 x 80 kg which killed my traps then 2 more sets of 70 kg not the full set about 6 a set i think . Now my head is heavy as hell i can hardly hold it up and during the excersise my neck dissapeared completely into my traps, Which is excellent.

**hackskii** · 05-11-2003, 10:43 PM

Hey paul Kelso has a book dedicated to shrugs and it runs $14.95 U.S. It has alot of stuff in it. It is 108 pages illistrated.

http://www.bookpublisher.com/miva/me...egory_Code=SPO

winger · 06-11-2003, 03:12 AM

At a young age, wide grip straight bar shrugs are good. Real good if you get a good stretch. Well heck throw in some wide grip pullups and the kid will be wider than if he hadn't done them at all. Heavy with a good stretch, just dont hurt yourself... 8 to 12 reps to failure.

robin_3_16 · 18-11-2003, 05:02 PM

hey guys thanks for all your posts on this, i am starting to get really nice traps, in 2 weeks the definition has shown,
i am thinking of taking wingers advice and doing shrugs then some wide grip pull ups, but my shoulders are done thursday
and biceps done tuesday
i am worried wide grip pull ups will affect my bicep workout, not giving them enough rest!

29-10-2003, 04:10 PM	#1 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	shrugs hey everyone, hey dr nick, haha sorry thought iwould write it this time anyway i want to do shrugs but when i do them i cannot seem to get my traps to burn which shrugs would everyone recommend using, i normally use dumbell ones, with heavy weights! thanks guys Robin

29-10-2003, 09:33 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,425	You can try doing your shrug last in your shoulder routine. This will pre-fetigue somewhat and might help. Try strait bar, try really heavy, try reps, variations till you find something that works. I seemed to only see results when I went heavy and needed a belt and straps, but that is me. You might be diffrent. There was a post on this on another forum somewhere here, I will see if I can find it for ya. I found it here, just under your post about 5 down. Here is the link. http://www.uk-muscle.co.uk/showthrea...349&forumid=13 __________________ Scott Last edited by hackskii; 29-10-2003 at 09:35 PM.

30-10-2003, 10:26 PM	#4 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,425	Well, if heavy dont do it then do 20-30 reps, or pick a weight you can do about 10-15 times and just pause it at the top and hold it to failure. That should do something. If you can hold it for 20 seconds or longer pick a heavier weight. If you cant hold it for 10 seconds then pick a lighter weight. Hey, it is worth a try. But traps are not the big of a muscle and maybe they just dont pump good. If you are getting stronger or the traps are getting bigger then hey job well done. I dont get pumps sometimes. When I lift heavy sometimes I dont get a pump because the blood is not being forced into the muscle like reps would do. Did your traps get sore the next day? If they did then I would not judge my workouts by the pump but by performance or gains (size). __________________ Scott

03-11-2003, 04:33 AM	#6 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,425	Robin, I did not take it like that. Its cool. Anytime I can help, just let me know. You are gettin good results and it's all good!!!!! __________________ Scott

03-11-2003, 05:07 PM	#9 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,425	Funny, Paul! I think Robin is frusterated with not getting a pump in his traps. If there is strength then this is ok. Pumps are nice but I dont always get a pump. Robin, when you do dead lifts, try doing a shrug at the top of the lift and see if you dont feel that. __________________ Scott Last edited by hackskii; 03-11-2003 at 05:10 PM.

30-10-2003, 04:33 PM	#3 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	i used your technique suggested and went very heavy i just cannot get my ****ing traps to burn i don't get it i feel like i haven't worked them properly its annoying me, they don't seem to grow much either!

30-10-2003, 10:35 PM	#5 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	oh no man i wasn't dissing your workout, i am just getting angry at myself because i can get everything else to burn (mainly thanks to your workout technique) and now i just can't or couldn't get these to burn thanks for the advice hacksii, shoulder day was today so i will let you know next week how i get on if they ache the next day is that good?

03-11-2003, 02:25 PM	#7 (permalink)
Bengdogg Newbie Trainer Join Date: Apr 2003 Posts: 68	just out of curiosity by barbell shrugs do you dead lift it with nornal grip or do you use double over hand ?

03-11-2003, 03:49 PM	#8 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,264	I use VERY heavy dumbells with an overhand grip also barbell shrugs are awsome too, i tend to alternate and/or superset them on a shoulder workout. Infront of a mirror is best, mainly because i think shrugs are the best "screw your face up to look really silly" kinda excersise Paul

03-11-2003, 05:50 PM	#10 (permalink)
Bengdogg Newbie Trainer Join Date: Apr 2003 Posts: 68	I will have to use a barbell as there are no heavy db's at my gym 30 kg max

03-11-2003, 09:04 PM	#11 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	Hi mate, If you are having difficulty getting a burn in you traps try and use lighter weights as well going high reps (20+) and try different speed reps i.e some fast, some hold at the top for two secs etc. Really stretch them out at the bottom and bring them up as high as possible (that will make them hurt the next day if you not used to it) and don't cheat to much some people just bounch their whole bodies up and down and hardly move their shoulders. Don't get me wrong I go heavy (4 plates a side for 10) but just try and isolate them. I also use behind the back barbell shrugs to great effect after front shrugs. You could also try some upright rows or cleans to hit them slightly differently/pre exhaust. Good luck.

04-11-2003, 05:20 PM	#12 (permalink)
Bengdogg Newbie Trainer Join Date: Apr 2003 Posts: 68	Man! I went heavy (for me) today. on barbell I did 10 x 70 kg then 8 x 80 kg which killed my traps then 2 more sets of 70 kg not the full set about 6 a set i think . Now my head is heavy as hell i can hardly hold it up and during the excersise my neck dissapeared completely into my traps, Which is excellent.

05-11-2003, 10:43 PM	#13 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,425	Hey paul Kelso has a book dedicated to shrugs and it runs $14.95 U.S. It has alot of stuff in it. It is 108 pages illistrated. http://www.bookpublisher.com/miva/me...egory_Code=SPO __________________ Scott

06-11-2003, 03:12 AM	#14 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,413 Blog Entries: 1	At a young age, wide grip straight bar shrugs are good. Real good if you get a good stretch. Well heck throw in some wide grip pullups and the kid will be wider than if he hadn't done them at all. Heavy with a good stretch, just dont hurt yourself... 8 to 12 reps to failure.

18-11-2003, 05:02 PM	#15 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	hey guys thanks for all your posts on this, i am starting to get really nice traps, in 2 weeks the definition has shown, i am thinking of taking wingers advice and doing shrugs then some wide grip pull ups, but my shoulders are done thursday and biceps done tuesday i am worried wide grip pull ups will affect my bicep workout, not giving them enough rest!