NUFF Said. Thats how its done. Speedy recovery 2 u!
i used to be 6-7 plate shrug guy.. as i've gotten older, i've lightened the weight, tightened up the form, and my trap size hasn't suffered at all. a medium to medium heavy weight, with nice crisp form, isolating the traps, IMO works as well if not better than going heavy, and leaves you at much less risk of low back injury...
don't use sissy straps
Deadlift and then without rest, immediatly superset into shrugs. Maybe try working directly on your traps every other week.
That said, a lot of people perform shrugs wrong. They simply lift their shoulders, as oppose to pulling the entire shoulder girdle up.
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Nicely done Volcom!
behind the back barbell shrugs, they hit the whole group
Something I learned from Larry Scott too big Traps makes the shoulders look smaller. Sure you look like a monster with the massive traps they overpwoer the shoulders though
I would rather have my shoulder width appear wider.
I don't do any direct trap work, with the exception on dead lifts, rack pulls, the only time I do do trap work is pre contest and usually seated dumb bell shrugs and pausing at the top for two seconds.
Yes behind the back barbell shrugs are great!
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Deads then burning out on shrugs sounds like a killer exercise!
Ill give it a go!
I do 2 sets of traps a week. So 2 sets barbel to front or back, or 2 sets dumbell
and yeah deadlift hits them big time
take a look at an anatomy picture of what the traps actually are. look up some bodybuilders doing it. As you reach the top squeeze the traps up and back, pause it, and control down.
Concentrate more on the weight you are doing (increasing it) rather than the sets. your traps can handle 180. traps can take massive weight. If you can pyramid up to 180 you would be better off warming u then doing 225 for 6-8 reps.
I would say for you do 2 sets barbell then 2 sets dumbell. Get some straps for the barbell and go heavy with good form. Then on DB go lighter and get that massive squeeze in there.
I have been doing heavier shrugs BB. Its been working out great! I have also been doing DL cuz a lot of people have been saying it hits the traps well, and the only muscles that seem to get sore were my legs, Gluteus Maximus, and lower back... no trap soreness