Intense BB Shrugs
- 03-20-2009, 02:00 AM
Intense BB Shrugs
I'm wondering just how heavy im lifting comparitively. I've been training for years so it's not like it just jumped on this weight but i've yet to see anyone shrugging like i do in my gym.
*Not looking for an ego boost, cut it down if it seems like it should be.
- 03-20-2009, 06:34 AM
I usually stop the weight around 315, as i see no real results from going higher. I was always told that the trap is a small muscle, and doesnt need that much attention weight wise. My father competed and gave me that advice, take it for what it is worth.
- 03-20-2009, 10:57 AM
Same here, i usually stay at 315 but its because thats about as heavy as I can go. I've seen a dude in my gym shruging the kind of weight you're talking about and it looks pretty badass... and his traps are huge.
03-20-2009, 01:08 PM
03-20-2009, 01:09 PM
03-20-2009, 07:04 PM
i always go by the way i learned in football every workout make sure u got form down and push the weights heavy as u can..i rather get 4-6 perfect reps and maybe 2 ok form 1 bad... then do like a low weight for 15 perfect reps... im not saying i use terrible form but if form slips and i can use extra weight i wont mind..
if that made any sense? lol
03-20-2009, 07:49 PM
03-20-2009, 07:52 PM
03-20-2009, 08:00 PM
03-20-2009, 09:08 PM
I agree with you Brownstown. You get better and beter at knowing it as the years go by. I often sacrifice form man, but i been training a long time and by now i have a real feel for If Im hitting what Im trying to hit. Its really instinctive, you just kinda know how much you can/cant chat, and on what excersises. But any begginers reading this.....Stick with your good form for a couple of years.
PS thats massive weight Element Im bout 400-450 pound shrugger.
03-20-2009, 10:47 PM
To mullet- I agree, i see it daily. Guys that could push it and should but are so obsessed with every set looking picture perfect that they cant imagine sacrificing that form.
To Brown- Thats my same philosophy. I hold the form well on my first and sometimes second set to get my stretch well established, but by the end im struggling to get full reps regardless so why not push it? And in your advice to newcomers reading all this, form is king in the begining. Eventually you find your adaptation that works for you individually and it is different for everyone, but do not rush finding yours it comes with time...
Ded- I agree i found which works for me and i'm keeping it up till it no longer works then its time to rethink my setup and come up with something else that works too.
Ozzy- Thanks man! Veins that no one knows existed pop out and my face gets so red. It's pretty awesome, gotta love the game face shrugs bring out!
03-20-2009, 10:48 PM
I wouldn't consider it a "small" muscle imho.. I would imagine heavy weights to be beneficial for targetting all it's access points.
But coming from someone who competed, I'd tend to take their advice also ;D
Heavy back movements should be adequate for enlargement of the traps, but deads and shrugs will help target it more..
Your weights are really high compared to mine (I'm a little more around dedlifter at 275, then 300 for 2 sets)
03-21-2009, 01:01 AM
I find anything over 405, I use my lower body and calves to "jump" the weight up too much. I used to do up to 495, but just wasn't feeling it as much. So i lowered the weight, hit the contractions better,.. and leave the heavier weight for deadlifts.
03-21-2009, 05:32 AM
03-21-2009, 05:42 AM
03-21-2009, 05:46 AM
03-21-2009, 05:55 AM
03-21-2009, 06:13 AM
03-21-2009, 06:16 AM
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03-21-2009, 06:17 AM
03-21-2009, 06:21 AM
03-21-2009, 06:27 AM
03-21-2009, 08:51 AM
yay u guys understood what i meant and agreed with ha... but yea im always pushing more wieght looking to add 2.5 more pounds or 5 more pounds.. i mean i bonce the last couple prolly more then needed at the end of my routine but hey my first 5-6 reps are good form i gotta push it baby
03-21-2009, 09:56 AM
03-21-2009, 10:05 AM
03-21-2009, 02:14 PM
I agree very much so with every one of you on deads being an absolute must! Which is why i transplanted my shrugs to delt day to give myself an advantage. I love deads anyday i dont end with bloody shins, only downside to me! haha
I love killing my calfs by going balls to the wall with the big weight too...
Any of you guys have any suggestions for grip enhancement? When i do behind the back shrugs i can get going very heavy because my grip fails and the weight just rolls right out
03-21-2009, 06:01 PM
PS I always run out of breath doing deads which is VERY annoying, I cant get the breathing right.
03-21-2009, 06:55 PM
03-21-2009, 07:00 PM
03-21-2009, 07:19 PM
03-21-2009, 07:20 PM
03-21-2009, 07:34 PM
03-22-2009, 07:13 AM
03-22-2009, 07:25 AM
03-22-2009, 07:28 AM
03-22-2009, 03:44 PM
I also felt weird because I was shrugging a lot of weight for my size 500x8 @ 170lbs.
I started looking into books about traps and I found Kelso's Shurg Book by Paul Kelso. It shows you variations of shrugs that will help to develop the middle and lower parts of your traps. I must say it really helped revamp my training and the first time I did Bent BB Shrugs supersetted with Bent BB Rows the 2-3 days my back felt amazing because it was sore in so many different places it was great!
I've since devoted most of my training of my traps to these parts instead of my upper traps. I can't shrug nearly as much as I used to but overall I feel I have a more balanced development.
Word of Caution
Don't try to do heavy BB Shrugs if you've done any kind of kelso shrugs the previous couple of days. I accidentally pulled a back muscle when I decided to do heavy shrugs while waiting for the preacher curl. It took a VERY long time to heal (months).
Also, now when I do do BB Shrugs I use the rest pause method either a 1 count or 2 count at the top.
03-22-2009, 05:25 PM
03-22-2009, 06:52 PM
For instance since I started using these types of shrugs when I flex my back the top part of my back comes together and creates a huge crease and I can actually see the entire trapezius muscle down to my mid back.
I'm not much for bodybuilding but it's very cool to see and it's not something you see on most guys in the gym.
It's a very good read though and inexpensive.
[ame="http://www.amazon.com/gp/product/1587361167"]Amazon.com: Kelso's Shrug Book: Paul Kelso: Books[/ame]
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