Front or rear shugs ? - UK-Muscle Body Building Community

TYSON · 15-03-2005, 05:47 PM

I have just started adding shugs to my workout, my prefered shug is the lower cable shug using a wide grip. Before you all give me better shug exercises this one is the one i prefere at the moment :o .#

My question is basically which will attack the traps better, holding the bar in front of my thighs or turning around and doing shugs behind. Personally i would think the behind back shug would work better but i thought i would ask as i am normally wrong ;)

DB · 15-03-2005, 05:49 PM

i do em on the smith and i do em behind the back followed by dumbells to the side mate

crazycacti · 15-03-2005, 05:51 PM

too much limited movment in behind the back shrugs IMO - a full range of movement is what i look for - i get these the best with BB frone - leaning slightly forward and looking up and DB shrugs - same as BB, working on a full contraction at the top held for a second and a full stretch at the bottom

TYSON · 15-03-2005, 06:05 PM

Which would be better 3 sets rear shugs or 2 sets rear 2 sets front rotating to total 4 sets ?

DB · 15-03-2005, 06:06 PM

i'd say thats personal preference mate i prefer rear x3 and then dumbells x2

TYSON · 15-03-2005, 06:07 PM

ok nice one

ChefX · 15-03-2005, 06:09 PM

I prefer doing clean and presses than shrugs BUT if I was to do them I would do dumbell shrugs and use a shoulder rotation, front to back and then back to fron alternating. if I di that is. LOL IMHO

TYSON · 15-03-2005, 06:16 PM

When i do front shugs i do shug as high as possable and then forced my shoulders back as far as possable, is this what you mean. As for presses i assume you mean shoulder press, i do these also.

**hackskii** · 15-03-2005, 06:34 PM

For me, the only thing that I noticed for growth on my traps was heavy weight and in the front.
Crazycacti was right about the shrugs in the back having a limited range of motion so I would say front is better.

Unless you have a back injury then either a shrug machine or dumbbells would be advisable.

ChefX · 15-03-2005, 06:40 PM

Quote:

Originally Posted by TYSON

When i do front shugs i do shug as high as possable and then forced my shoulders back as far as possable, is this what you mean. As for presses i assume you mean shoulder press, i do these also.

yeah thats a roll try it front and back

as far as presses I'm talking standing presses after a power clean.

high pulls during the power clean work the traps awesome and better than anything I know hence I don't do shrugs.

But yeah rolling the shoulders with dumbbels work great.

Other tricks for variety (since I know peole want that) is how you stand, do shrugs seated on a bench but sit back slightly that will allow the dumbbells to hand behind you a bit, then do the opposite bend forward while doing them some.

Another variation is to do it one sides, hold onto something like a low power rack pin with one hand lean out a bit and shrug one shoulder at a time, it really cause a good contraction.

you can do this in some cable crossover setups as well but the opposite way to create more stretch.

its endless you know.

**Jimmy** · 15-03-2005, 06:43 PM

i use the rolling shrugs too, always have....but i dont often train traps

perry6666 · 15-03-2005, 07:29 PM

i got told by a bodybuilder at my gym that rolling shrugs was bad for your rotator cuff in the shoulder joint.

I alternate doing a set in front a set behind with barbell and a set with dumbells. I'll also hold the squeeze on the final rep of each set to failure. You shake like hell but its nice, real nice.

samurai69 · 15-03-2005, 07:40 PM

Quote:

Originally Posted by ChefX

yeah thats a roll try it front and back

high pulls during the power clean work the traps awesome and better than anything I know hence I don't do shrugs.

But yeah rolling the shoulders with dumbbels work great.

Other tricks for variety (since I know peole want that) is how you stand, do shrugs seated on a bench but sit back slightly that will allow the dumbbells to hand behind you a bit, then do the opposite bend forward while doing them some.

Another variation is to do it one sides, hold onto something like a low power rack pin with one hand lean out a bit and shrug one shoulder at a time, it really cause a good contraction.

you can do this in some cable crossover setups as well but the opposite way to create more stretch.

its endless you know.

As a follow on from chefs variations, you can turn round on the incline and facing the bench, pull up and slightly back.

Power clean and press
High pull
power shrugs

My favorite is still the behind back shrug as heavy as poss. (seated d bell shrugs - but my gym doesnt have heavy enough weights )

CHEFX, when i do the revers part of a clean and press I get a pain on the medial epicondyle (my old injury) is there a variation that i could do that would work (used to really like doing them, but stopped because of this)

ChefX · 15-03-2005, 07:53 PM

switch to dumbbell versions and almost no weight, then build it up slowly. see how that feels. most likely it will self adjust the injury and heal it. the kjey is when you get pain back the weight down but don't stop and then re build slowly this allows the body to adapt and tell you how fast it can progress.

samurai69 · 15-03-2005, 10:53 PM

Quote:

Originally Posted by ChefX

switch to dumbbell versions and almost no weight, then build it up slowly. see how that feels. most likely it will self adjust the injury and heal it. the kjey is when you get pain back the weight down but don't stop and then re build slowly this allows the body to adapt and tell you how fast it can progress.

Cheers. so stupid, hadn't thought of dumbells. You get so used to doing things one way, you forget about the alternatives (lol )

15-03-2005, 05:47 PM	#1 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	Front or rear shugs ? I have just started adding shugs to my workout, my prefered shug is the lower cable shug using a wide grip. Before you all give me better shug exercises this one is the one i prefere at the moment :o .# My question is basically which will attack the traps better, holding the bar in front of my thighs or turning around and doing shugs behind. Personally i would think the behind back shug would work better but i thought i would ask as i am normally wrong ;) __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift:

15-03-2005, 05:49 PM	#2 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,429	i do em on the smith and i do em behind the back followed by dumbells to the side mate __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

15-03-2005, 06:05 PM	#4 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	Which would be better 3 sets rear shugs or 2 sets rear 2 sets front rotating to total 4 sets ? __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift:

15-03-2005, 06:06 PM	#5 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,429	i'd say thats personal preference mate i prefer rear x3 and then dumbells x2 __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

15-03-2005, 06:07 PM	#6 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	ok nice one __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift:

15-03-2005, 05:51 PM	#3 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	too much limited movment in behind the back shrugs IMO - a full range of movement is what i look for - i get these the best with BB frone - leaning slightly forward and looking up and DB shrugs - same as BB, working on a full contraction at the top held for a second and a full stretch at the bottom

15-03-2005, 06:09 PM	#7 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	I prefer doing clean and presses than shrugs BUT if I was to do them I would do dumbell shrugs and use a shoulder rotation, front to back and then back to fron alternating. if I di that is. LOL IMHO __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

15-03-2005, 06:16 PM	#8 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	When i do front shugs i do shug as high as possable and then forced my shoulders back as far as possable, is this what you mean. As for presses i assume you mean shoulder press, i do these also. __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift:

15-03-2005, 06:34 PM	#9 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,709	For me, the only thing that I noticed for growth on my traps was heavy weight and in the front. Crazycacti was right about the shrugs in the back having a limited range of motion so I would say front is better. Unless you have a back injury then either a shrug machine or dumbbells would be advisable. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

15-03-2005, 06:43 PM	#11 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,418	i use the rolling shrugs too, always have....but i dont often train traps __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

15-03-2005, 07:29 PM	#12 (permalink)
perry6666 Newbie Trainer Join Date: Mar 2005 Location: Leicestershire Posts: 6	i got told by a bodybuilder at my gym that rolling shrugs was bad for your rotator cuff in the shoulder joint. I alternate doing a set in front a set behind with barbell and a set with dumbells. I'll also hold the squeeze on the final rep of each set to failure. You shake like hell but its nice, real nice.

15-03-2005, 07:53 PM	#14 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	switch to dumbbell versions and almost no weight, then build it up slowly. see how that feels. most likely it will self adjust the injury and heal it. the kjey is when you get pain back the weight down but don't stop and then re build slowly this allows the body to adapt and tell you how fast it can progress. __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.