[quote]forlife wrote:
I put a lot more tension on my biceps doing curls than when I use an alternating mixed grip.
[/quote]
Tell that to your bicep when you accidentally “curl” 600+ pounds while doing a mixed grip shrug.
I have never allowed my grip to be the limiting factor on an exercise, and as such have used straps when necessary. Unless you want to turn shrugs into a grip exercise rather than a trap/upper back exercise, don’t use straps. If you think your grip is weak, do grip work to supplement your other work, but I wouldn’t not use straps in an effort to do just that.
Wait, how much weight are you actually shrugging?
Only 275…if I was doing 600 like someone mentioned, I could see how your biceps might be at risk.
[quote]forlife wrote:
Only 275…if I was doing 600 like someone mentioned, I could see how your biceps might be at risk.[/quote]
Saying it sounds derogatory and stupid, but you should be able to lift that with a double overhand grip. Have you tried chalk?
You mentioned “a second pair of gloves”, so I take it you use a first pair. Why do you use gloves? I suspect they limit your grip more than anything else.
- Ditch the gloves
- Use chalk
- Use straps
- Burger
I can do 10 reps at that weight with a pronated grip, but I could do more with a mixed grip.
i also dont understand how the supination/pronation of the arm would affect the rhomboids, traps, or anything beyond the biceps…its a shrug, the traps pull on the scapulae which pull on the humerus…its the same in both arms…
Do what you want, but be careful and ready to change your approach if this feels painful or weird, if you don’t feel it in the right muscles or if it creates an imbalance.
Good luck!
[quote]iron.dragon wrote:
i also dont understand how the supination/pronation of the arm would affect the rhomboids, traps, or anything beyond the biceps…its a shrug, the traps pull on the scapulae which pull on the humerus…its the same in both arms…[/quote]
Do shrugs shirtless or wearing a string tank. Film it from behind. You tell me if you see the muscles moving differently or not.
There’s a difference. The ROM is different.
How come I’ve never seen anyone doing shrugs with both hands supinated? Besides the standard “dogmatic repetition” reason.
I used to do shrugs with a mixed grip (don’t need to do them at the moment) and I didn’t swap grip over either (physically impossible for me). At the time I deadlifted 250kg x 1, and shrugged 300kg x 6.
Never had issues with torn / sore bicep.
I did feel they helped my grip for the deadlift.
I started shrugging with straps, but felt my DL grip needed more work. Once I’d got to repping my 1RM DL weight, I had no probs with grip on the DL.
In deference to bonez, I wasn’t after aesthetics and I have one trap higher than the other (left = hi, left= supinated) but that may have always been the case.
[quote]mch60360 wrote:
"could you site some sources on the mixed grip imbalances?
I alternate while deadlifting.
But for shrugs I use straps. Do some bar holds or something afterward if you are concerned about your grip. "
What sources would you like? The biomechanics of the lift change with a mixed grip. The supinated grip would put scapula into a more retracted position. You also change the manner in which the trap is activiated, and put more tension on the biceps. [/quote]
Hence, alternating. Besides most of those differences are slight. I’m wondering if anyone has ever developed serious imbalances do to mixed grip.
If you’re ramping, alternating grip with sets is not going to solve anything, as 10reps with 185 does not equal the same effect as 10 reps with 225.
My Advice is use a standard grip, get some straps, get into a squat rack, and push your self a lot further. Honestly, i didnt really notice much trap development UNTIL i started shrugging 500. It was as if someone turned on a switch. So keep bumping. Thats why straps are necessary here, you need to be shrugging what that you cant easily hold.
[quote]Akuma01 wrote:
My Advice is use a standard grip, get some straps, get into a squat rack, and push your self a lot further. Honestly, i didnt really notice much trap development UNTIL i started shrugging 500.[/quote]
I feel like I keep sounding like an asshole throughout this thread, but I don’t understand a 275 shrug. OP, by my calculations, is deadlifting… 185 x 6 if he’s only doing 275?
I just now realized, this thread is extremely full of fail.
[quote]SSC wrote:
[quote]Akuma01 wrote:
My Advice is use a standard grip, get some straps, get into a squat rack, and push your self a lot further. Honestly, i didnt really notice much trap development UNTIL i started shrugging 500.[/quote]
I feel like I keep sounding like an asshole throughout this thread, but I don’t understand a 275 shrug. OP, by my calculations, is deadlifting… 185 x 6 if he’s only doing 275?
I just now realized, this thread is extremely full of fail.[/quote]
Uh, what?
Shrug strength now determines deadlift strength?
And how did you come to this calculation?
I think that was the biggest ‘fail’ in this thread…
PB Andy, SSC and BONEZ have said all there’s to be said on this matter.
“Meh, everybody’s telling me how cool it is to buttfuck a gal. But I’d only like to use her vag.”
Quit fucking around, OP.
I used to think straps were for the weak - until I became one of the weak and my grip couldn’t keep up with my gains. Bought straps over the weekend. OP, keep it simple and do the same.
.02
[quote]krazykoukides wrote:
[quote]SSC wrote:
[quote]Akuma01 wrote:
My Advice is use a standard grip, get some straps, get into a squat rack, and push your self a lot further. Honestly, i didnt really notice much trap development UNTIL i started shrugging 500.[/quote]
I feel like I keep sounding like an asshole throughout this thread, but I don’t understand a 275 shrug. OP, by my calculations, is deadlifting… 185 x 6 if he’s only doing 275?
I just now realized, this thread is extremely full of fail.[/quote]
Uh, what?
Shrug strength now determines deadlift strength?
And how did you come to this calculation?
I think that was the biggest ‘fail’ in this thread…[/quote]
Taking comment that says “by my calculations” 100% literally on bodybuilding forum = angry midget.
Now SSC, how DID you come to that conclusion?? Surely you aren’t taking some poetic liberty assigning arbitrary numbers to a person you know nothing about. That’s an internet crime punishable by making blowjays to everyone.
[quote]BONEZ217 wrote:
[quote]krazykoukides wrote:
[quote]SSC wrote:
[quote]Akuma01 wrote:
My Advice is use a standard grip, get some straps, get into a squat rack, and push your self a lot further. Honestly, i didnt really notice much trap development UNTIL i started shrugging 500.[/quote]
I feel like I keep sounding like an asshole throughout this thread, but I don’t understand a 275 shrug. OP, by my calculations, is deadlifting… 185 x 6 if he’s only doing 275?
I just now realized, this thread is extremely full of fail.[/quote]
Uh, what?
Shrug strength now determines deadlift strength?
And how did you come to this calculation?
I think that was the biggest ‘fail’ in this thread…[/quote]
Taking comment that says “by my calculations” 100% literally on bodybuilding forum = angry midget.
Now SSC, how DID you come to that conclusion?? Surely you aren’t taking some poetic liberty assigning arbitrary numbers to a person you know nothing about. That’s an internet crime punishable by making blowjays to everyone. [/quote]
Lol, god damnit. Will I always be an angry midget? 
And btw, does chalk really help all that much? I personally find difficulty using straps because my hands are so tiny… sometimes it makes it harder for me to hold on to the bar/dumbbell.
[quote]BONEZ217 wrote:
[quote]krazykoukides wrote:
[quote]SSC wrote:
[quote]Akuma01 wrote:
My Advice is use a standard grip, get some straps, get into a squat rack, and push your self a lot further. Honestly, i didnt really notice much trap development UNTIL i started shrugging 500.[/quote]
I feel like I keep sounding like an asshole throughout this thread, but I don’t understand a 275 shrug. OP, by my calculations, is deadlifting… 185 x 6 if he’s only doing 275?
I just now realized, this thread is extremely full of fail.[/quote]
Uh, what?
Shrug strength now determines deadlift strength?
And how did you come to this calculation?
I think that was the biggest ‘fail’ in this thread…[/quote]
Taking comment that says “by my calculations” 100% literally on bodybuilding forum = angry midget.
Now SSC, how DID you come to that conclusion?? Surely you aren’t taking some poetic liberty assigning arbitrary numbers to a person you know nothing about. That’s an internet crime punishable by making blowjays to everyone. [/quote]
I actually came to the conclusion by using a really rather top-secret Cressey/Waterbury (joint-formula) that ends up being one end-all ultimate deciding factor for each and every lift in a program. It’s probably a little too advanced and elite to share with most guys on this forum so I’ll respectfully decline going into the specifics.
However, the blowjays is doable. Full name and address PMed to me for follow-up BJs, please.
[quote]krazykoukides wrote:
[quote]BONEZ217 wrote:
[quote]krazykoukides wrote:
[quote]SSC wrote:
[quote]Akuma01 wrote:
My Advice is use a standard grip, get some straps, get into a squat rack, and push your self a lot further. Honestly, i didnt really notice much trap development UNTIL i started shrugging 500.[/quote]
I feel like I keep sounding like an asshole throughout this thread, but I don’t understand a 275 shrug. OP, by my calculations, is deadlifting… 185 x 6 if he’s only doing 275?
I just now realized, this thread is extremely full of fail.[/quote]
Uh, what?
Shrug strength now determines deadlift strength?
And how did you come to this calculation?
I think that was the biggest ‘fail’ in this thread…[/quote]
Taking comment that says “by my calculations” 100% literally on bodybuilding forum = angry midget.
Now SSC, how DID you come to that conclusion?? Surely you aren’t taking some poetic liberty assigning arbitrary numbers to a person you know nothing about. That’s an internet crime punishable by making blowjays to everyone. [/quote]
Lol, god damnit. Will I always be an angry midget?
And btw, does chalk really help all that much? I personally find difficulty using straps because my hands are so tiny… sometimes it makes it harder for me to hold on to the bar/dumbbell.
[/quote]
Yeah chalk helps a lot.
By my calculations it adds 200lbs x 8 reps to my shrugging weight.
No but seriously I have normal sized hands and can get 5pps on smith shrugs for 6ish reps. Without chalk? Maybe 4pps for less reps beause the bar slips.