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Shrugs for girls?

madiskinny

madiskinny

Member
I train my traps some as it is with upright rows and deadlifts and I was thinking of incorporating shrugs into my workout as well for a bit of an increase in trap size. Thoughts on shrugs for girls?
 
Depends on if you want your traps to grow. I think physique competitors shy away from a lot of trap work. It isn't seen as very feminine. But if you want them shrug on. I like to control mine and really squeeze at the top.
 
If you want traps that are balanced with your physique, incorporate barbell OH Press into your routine.

No need for shrugs. Stick with compound movements for trap development, then they will be balanced with your delts. JMO
 
Gutterpump said:
If you want traps that are balanced with your physique, incorporate barbell OH Press into your routine.

No need for shrugs. Stick with compound movements for trap development, then they will be balanced with your delts. JMO
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yeah I overhead press as well, thanks for the advice Ill probably just go heavier on them!
 
Tomahawk88 said:
Depends on if you want your traps to grow. I think physique competitors shy away from a lot of trap work. It isn't seen as very feminine. But if you want them shrug on. I like to control mine and really squeeze at the top.
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Yea idk man...saw a girl with big traps the other day it made her look really beastly. Even on a relatively small frame
 
For nice balanced traps over hand grip rows and face pulls give the most bang for your buck. My wife has a strong sexy back from those.
 
Tomahawk88 said:
Depends on if you want your traps to grow. I think physique competitors shy away from a lot of trap work. It isn't seen as very feminine. But if you want them shrug on. I like to control mine and really squeeze at the top.
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Yeah I'm really wanting to do bikini but I think a little bit of trap gains might go a long way. Thanks for the advice! :-)
 
madiskinny said:
Yeah I'm really wanting to do bikini but I think a little bit of trap gains might go a long way. Thanks for the advice! :-)
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If that is your goal I would suggest keeping an eye on your traps if you started shrugging. Bikini isn't about looking beastly haha.
 
Tomahawk88 said:
If that is your goal I would suggest keeping an eye on your traps if you started shrugging. Bikini isn't about looking beastly haha.
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Yeah I understand and my body frame is pretty small! I think I'm just going to continue doing compound exercises for traps and if I need any more size, I'll try incorporating shrugs a bit :-)
 
Lose the upright rows, they will wreck your shoulders over time. Compound barbell movements, OH presses, Pendlay rows, you'll be good
 
madiskinny said:
yeah I overhead press as well, thanks for the advice Ill probably just go heavier on them!
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During your OH press, make sure your head is 'going through the window' between your arms. You will really feel it in your traps. The bar should never be in front of you at the top, your head / form should look just like this. Many people don't do it right, not saying that you don't though :)

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If you do OH press like this, your traps will grow, as they are stabilizing the bar at the top. Make sure to lock out completely, and keep your core & glutes engaged.
 
Gutterpump said:
During your OH press, make sure your head is 'going through the window' between your arms. You will really feel it in your traps. The bar should never be in front of you at the top, your head / form should look just like this. Many people don't do it right, not saying that you don't though :)

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If you do OH press like this, your traps will grow, as they are stabilizing the bar at the top. Make sure to lock out completely, and keep your core & glutes engaged.
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Alright awesome! Thanks for the pic, super helpful :-)
 
Gutterpump said:
During your OH press, make sure your head is 'going through the window' between your arms. You will really feel it in your traps. The bar should never be in front of you at the top, your head / form should look just like this. Many people don't do it right, not saying that you don't though :) <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=96215"/> If you do OH press like this, your traps will grow, as they are stabilizing the bar at the top. Make sure to lock out completely, and keep your core & glutes engaged.
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thats good advice ima try that tomorrow i usually end up arching my back a bit and almost never "put my head through the window" thanks for the tip
 
Yup no problem. If you just hold your arms overhead and push your head forward, you can really feel your traps flexing, even with no weight.

I also like to warm up using a thin/long PVC pipe, really stretching at the top, and doing what's called 'shoulder dislocations' with the pipe (holding pipe at waist level in front, moving arms up in an arc - fully locked out, and all the way around to your back). This really improves shoulder flexibility and is a good warm up for a shoulder workout.

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i would drop those upright rows and do hang clean, hang snatch, snatch grip deads, and farmer's walks to work not just traps but all the surrounding muscles as well.
 
I think some video of you shrugging is in order...


All joking aside I would look at maybe some Barbel or meadows/pendlay rows variations or doing some light deadlifts with a shrug at the top. I find high rep rows of any kind with a barbel really hit my traps.
 
CountryLiftin said:
I think some video of you shrugging is in order... All joking aside I would look at maybe some Barbel or meadows/pendlay rows variations or doing some light deadlifts with a shrug at the top. I find high rep rows of any kind with a barbel really hit my traps.
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Okay awesome thank you! And haha maybe next back day I'll upload one!
 
Do you deadlift or perform any oly style lifts such as cleans, snatches etc... I rarely shrug and think I've got decent traps.
 
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