whats better in ur mind
I prefer BB simply for the overload, and I don't find the BB's as comfortable to shrug. I find I can hit the traps better personally with a BB vs DB, but to each his own.
personally i prefer DB shrugs - only because i can do them seated - the best trap isolation i've ever had. BB standing i can do 80 pounds more, but i tend to use my calves to get the weight up.
good idea - will give it a shot next week. i think bodybuilding is such an individual thing - for example, i still can't flex my lats, but i can sink my mid pecs into my upper pecs, doing the franco columbo pose. everyone is built so different in this sport, its all about finding new techniques, and figuring out what works for you. great idea though, i will definitely try it!
I do both forms. My traps grow like little girls so i pound em twice a week!
E-Pharm Rep... PM me with any questions or concerns
The way I shocked my traps into growing was doing 5 sets of BB shrugs with a warmup @ 135.
So mine usually is:
135 @ 12 reps
225 @ 15 reps
245 @ 12 reps
275 @ 8-10 reps
295 or 315 @ 4-5 reps
With good form and no rocking motion.
best way to grow traps, is having six plates a side, bar all bent and shrug that 10 or so times
worked for me
ofcourse you need to work up to it
If I want to go heavy I use BB. The DB's at my gym only go to 120, fairly light for shrugs. I can only do 4 plates per side.
Do them both... can't hurt can it? (obviously overtraining can, but keeping it in a good set range)
I do both BB works a little better due to the amount of weight you can do. But i do DB so i can make sure each side gets its fair share.
i agree with willyp
i do BB with alternating grip like you would with deadlift. i throw on six a side and some change, straps if needed, and bang out some good reps. the grip doesnt change the development, but as willyp said DB can fix that if needed
BB Shrugs: Heavy x 2 sets of 6-8
DB Shrugs: 120 x 8, x8
on BB i go for heavy overload, i dont care about perfect form, etc
on DB i go for slow power up, squeeze and controlled down with a big stretch at the bottom
for me what gibson said with the 5 sets is way too much
i usually would do two heavy BB and one nice and easy DB, but always going heavy as possible
oh but also the heavy shrugs can be hard on the joints, be careful and even if you can jump 40lbs in a week, relax and take it slow. within two months i went from 315 to well over 500 and although my traps blew up my collar bone joint was not to happy...
the only benfit i see is
DB is netual shrug
BB the weighht is front of u
fyi- i do DB shurgs bc i cAN MOVE faster meaning i dont have to add more pates, just grab a new DB. going from 135 to 315 takes times.. im just lazy.. i never really fosuced onmy traps. but i guess i should..
big traps meakes u werid. their is this guy at my gym whos traps are BEASTLY.. it makes he look so narrow..jonnnie jackson stopped doing shrugs for that reason
Db allows for a better contraction because you need to slightly adduct your scapulae for the trapezius to contract.
M.Ed. Ex Phys
I prefer Form>weight for both. Grip strength has a lot to do with how much weight u can do on bb.
db are always more uncomfortable and i like the gripping of bb and the weight you can get on the bar but im gonna start doing db's now.
I do single are DB shrugs sometimes. Use the end or one of the supports on the DB racking/holder to support the non weighted side.
Also, i can only do DB shrugs if i have the energy. BB shrugs seem a bit easier for me, im guess for the above reason. It takes more outta you to do DBs.(IMO)
What has worked best for me is to just pile the weight on a straight bar and do a lot of reps. I tend to do reps >10, sometimes in the 25 range, and use as much weight as I can. I don't get the same feeling from dumbbell work, although I still employ it from time to time.
As far as BB vs DB, I find dumbells to be superior for every exercise.
CEO (non-profit) Believer Castle believer-castle (dot) com Charity Project 'Monsanto Movement' Admin/Web Designer MonsantoMovement (dot) com