I can probably deadlift more than I can shrug 8)
When I did farmer’s walks for Strongman training, since i’ve stopped. They have shrunk big time
[quote]SteelyD wrote:
I can shrug a weight for reps that is much higher than my 1RM deadlift.
If my goal is “bigger traps” I’m not sure why I would limit myself to deadlifting for them.[/quote]
Of course we shrug more than deadlift. What I’m saying is, without whatever you did to become overall strong, you wouldn’t be able to hold the shrugging weight.
Anybody saying shrugs at bodyweight for reps can give you big traps is crazy.
The people I know with the biggest traps simply shrug a shit-ton of weight with neck tucked and a small range of motion. You can debate the science or physiology, but that’s the simple facts. And trust me, I know some people with big traps.
Does anyone do shrugs with a mixed grip? I use straps but want to limit their use for awhile to bring my forearms up.
If you want to bring your forearms up, use a double-overhand grip and do sets for a good number of reps… Not the easier mixed grip.
Once your grip gives out, use straps for the heavier sets until your traps are done.
Besides… Shrugging major weight with a mixed grip… Sounds like an accident waiting to happen. Lots of people bend their arms while shrugging (for whatever reason).
And if you really want to bring up your forearms, then add some forearm work for high reps as well. Both for the extensors and the flexors.
For the brachioradialis, do heavy pinwheels in your bicep workouts (WITH straps) and/or hammer curls.
[quote]Cephalic_Carnage wrote:
Besides… Shrugging major weight with a mixed grip… Sounds like an accident waiting to happen. Lots of people bend their arms while shrugging (for whatever reason).
[/quote]
Yea i was going to say i believe that mixed grip for shrugs is very dangerous for the biceps, due to, what im guessing, would the motion and that huge tug you’d get at the bottom from big weight. I recall hearing that somewhere, and it sounded logical, so i never tried it b/c of that.
Lol actually, i cant say that i mix grip any of my bb movements, The grip is so awkward for me.
[quote]Cephalic_Carnage wrote:
If you want to bring your forearms up, use a double-overhand grip and do sets for a good number of reps… Not the easier mixed grip.
Once your grip gives out, use straps for the heavier sets until your traps are done.
Besides… Shrugging major weight with a mixed grip… Sounds like an accident waiting to happen. Lots of people bend their arms while shrugging (for whatever reason).
And if you really want to bring up your forearms, then add some forearm work for high reps as well. Both for the extensors and the flexors.
For the brachioradialis, do heavy pinwheels in your bicep workouts (WITH straps) and/or hammer curls.
[/quote]
Thank you for the response, very helpful. This may be a dumb question, but are you saying use straps for hammer curls as well, or just the pinwheel curls?
Has anyone tried doing shrugs while face down on a high angle incline? To maybe bring more focus into the middle of the trap?
Or dumb question? Probably have to do it on a Smith to get the positioning right.
High rep bb shrugs are the best imo, though I’m no where near where most of the guys are yet.
[quote]johnny johnny wrote:
Has anyone tried doing shrugs while face down on a high angle incline? To maybe bring more focus into the middle of the trap?
Or dumb question? Probably have to do it on a Smith to get the positioning right.
High rep bb shrugs are the best imo, though I’m no where near where most of the guys are yet.[/quote]
“High reps” are not necessary. I don’t think I have ever done more than 10 rep sets for shrugs.
Heavy weight is what builds huge fucking traps…and by HUGE, I mean bigger than most here.
If you want traps that actually make people say “holy shit” then get your weight up and get tio the point eventually where you can do a ton of weight with no straps with very controlled reps. Your forearms and your traps should be huge by then.
Mine are coming out alright for just about a year and a half of training.
I just do shrugs, nothing much else to add.
What about grip width for shrugs? Is it something that should be mixed up, doesn’t matter, or simply using the width that allows the most weight?
Here’s a video of a guy with thick traps doing a superset with various widths.
Dude, get on the bar and find the width that feels most comfortable. I couldn’t tell you exactly what my width of grip is. Since I don’t even use the bar anymore, it has probably changed anyway. I would start at about shoulder length and make adjustments.
Wider grip becomes more difficult with higher weights.
[quote]Professor X wrote:
Dude, get on the bar and find the width that feels most comfortable. I couldn’t tell you exactly what my width of grip is. Since I don’t even use the bar anymore, it has probably changed anyway. I would start at about shoulder length and make adjustments.[/quote]
Fair enough and I appreciate the advice. I never thought about it before this thread, but I feel like sometimes I miss little tweaks (like tucking in the chin) and want to make sure I’m getting the full benefit of the lift.
[quote]BPCorso wrote:
[quote]Professor X wrote:
Dude, get on the bar and find the width that feels most comfortable. I couldn’t tell you exactly what my width of grip is. Since I don’t even use the bar anymore, it has probably changed anyway. I would start at about shoulder length and make adjustments.[/quote]
Fair enough and I appreciate the advice. I never thought about it before this thread, but I feel like sometimes I miss little tweaks (like tucking in the chin) and want to make sure I’m getting the full benefit of the lift.[/quote]
Just go hard and heavy man shrugs are not a very technical lift at all.
Just found this out and felt there’s was a need to post it.
does anyone get really light headed from heavy shrugging?
Sometimes I feel like I’m on the verge blacking out after a set.
[quote]therajraj wrote:
does anyone get really light headed from heavy shrugging?
Sometimes I feel like I’m on the verge blacking out after a set.[/quote]
Are you holding your breath during the set?
[quote]Akuma01 wrote:
[quote]therajraj wrote:
does anyone get really light headed from heavy shrugging?
Sometimes I feel like I’m on the verge blacking out after a set.[/quote]
Are you holding your breath during the set?[/quote]
LOL
I don’t think so, but maybe I am without thinking about it. I’ll pay attention to my breathing next shrug day.