[quote]VikingsAD28 wrote:
This thread has already been hijacked so I don’t mind asking this question here.
What is the correct form for just standing barbell shrugs, without leg drive?
When I do them standing fully upright, since I have relatively short arms, I find that my genitalia get in the way. I almost need to just set my balls down on the bar and allow them to move up and down as I shrug, which as great as that sounds, is uncomfortable as hell. I have tried widening my legs out a bit but that can cause me some problems too because then my legs get in the way of my hands. I wonder if I tried leaning forward a bit if that might help. Anyone have a similar problem?[/quote]
[quote]VikingsAD28 wrote:
This thread has already been hijacked so I don’t mind asking this question here.
What is the correct form for just standing barbell shrugs, without leg drive?
When I do them standing fully upright, since I have relatively short arms, I find that my genitalia get in the way. I almost need to just set my balls down on the bar and allow them to move up and down as I shrug, which as great as that sounds, is uncomfortable as hell. I have tried widening my legs out a bit but that can cause me some problems too because then my legs get in the way of my hands. I wonder if I tried leaning forward a bit if that might help. Anyone have a similar problem?[/quote]
lean forward just ever so slightly, like you are coming to the the top of a deadlift lockout. the bar will be in front of you just enough as to not hit your nuts without fucking up your lower back.
I didn’t realize that this thread was all about shrugs and traps
Just for the record, I never said that no-one needs to do shrugs, just that I could understand why someone didn’t put as much emphasis on them. I periodically do do shrugs after deadlifting. But if I wanted to specialise in them I’d do them more often since deadlifting can’t be done very frequently.
For those that are interested, I personally found that the traps grew better doing them twice a week (or twice every 8 days)…just using two max sets of 12 reps. The trick is to make the ROM as good and steady as posible, and squeeze the weight at the top (pause slightly). You can’t do this using a weight that’s too much for you to dominate. So although you’ll be able to lift plenty, don’t let your ego take over and give you rubbish form and very short time under tension.
[quote]Enders Drift wrote:
Just to interrupt I’ve seen shrugs done so many different ways I’d be interested in details or maybe a video of what the best way to shrug is.
I alternate one week shrugging with barbell and one week with dumbbells. Sounds like maybe I should just stick to barbell though. I always do it in front. I find often when I lift my legs are moving a tad even sometimes coming up on my toes. I find I really have to focus to keep from using my legs on this particular move. Then what grip do you all use palms up, palms down, alternating? Y’all do them in Squat Rack or in Smith Machine?
Sounds like I might not be doing enough weight or reps. This was my last time doing it with Barbell:
Barbell Shrug
140 lb x 8
155 lb x 12
155 lb x 12
155 lb x 12
Should I push for 20 reps and much more weight? To compare I just hit 275 on my deadlift.
Then the other question is for Prof X or anyone who knows what are the HS High Rows and HS Mid Rows that you spoke of?[/quote]
Not saying this to be an asshole, but that is ridiculously light weight. Not an insult, just a fact. Triple the weight you are shrugging for the same reps, then you can START to maybe think about technique/special exercises/etc. Right now, you just need to shrug/DL/lift more weight in every lift. There’s no such thing as specialization when you don’t have a well-rounded solid base of strength to build on.
[quote]Enders Drift wrote:
Just to interrupt I’ve seen shrugs done so many different ways I’d be interested in details or maybe a video of what the best way to shrug is.
I alternate one week shrugging with barbell and one week with dumbbells. Sounds like maybe I should just stick to barbell though. I always do it in front. I find often when I lift my legs are moving a tad even sometimes coming up on my toes. I find I really have to focus to keep from using my legs on this particular move. Then what grip do you all use palms up, palms down, alternating? Y’all do them in Squat Rack or in Smith Machine?
Sounds like I might not be doing enough weight or reps. This was my last time doing it with Barbell:
Barbell Shrug
140 lb x 8
155 lb x 12
155 lb x 12
155 lb x 12
Should I push for 20 reps and much more weight? To compare I just hit 275 on my deadlift.
Then the other question is for Prof X or anyone who knows what are the HS High Rows and HS Mid Rows that you spoke of?[/quote]
Not saying this to be an asshole, but that is ridiculously light weight. Not an insult, just a fact. Triple the weight you are shrugging for the same reps, then you can START to maybe think about technique/special exercises/etc. Right now, you just need to shrug/DL/lift more weight in every lift. There’s no such thing as specialization when you don’t have a well-rounded solid base of strength to build on. [/quote]
I have to agree. That rep set scheme makes no sense. If you can shrug 155lbs for 12 whole reps, why would you waste three sets using the same weight? OBVIOUSLY if you can get 12 reps out of it for three whole sets that is NOT the most weight you can use…so why would someone avoid going up in weight and choose to stick with a weight THEY CAN DO 12 WHOLE FREAKING REPS WITH FOR THREE SETS?
[quote]VikingsAD28 wrote:
This thread has already been hijacked so I don’t mind asking this question here.
What is the correct form for just standing barbell shrugs, without leg drive?
When I do them standing fully upright, since I have relatively short arms, I find that my genitalia get in the way. I almost need to just set my balls down on the bar and allow them to move up and down as I shrug, which as great as that sounds, is uncomfortable as hell. I have tried widening my legs out a bit but that can cause me some problems too because then my legs get in the way of my hands. I wonder if I tried leaning forward a bit if that might help. Anyone have a similar problem?[/quote]
lol happens to me as well
Just tuck 'em between your legs, nice and tight up your crack … wait what??
OP, all i can say is read what was previously said, digest it and modify your workout accordingly. All it looks like you are doing is busy work and there is redundancy of movement that makes no sense.
I think it’s interesting there is always an active thread about shrugging. I think it’s funny I’d forgotten this thread is supposed to be about weather OP should add T-Bar Rows until I clicked reply and saw the subject title.
To the guy shrugging 155, I agree with the other guys who have said you need to increase those weights, you’re lifting way too light. This is coming from the skinniest, weakest guy on the site.
[quote]BONEZ217 wrote:
I do behind the back shrugs in a smith. Leaning away from the machine. Any other type of shrug causes pain and doesnt allow me to get a good enough contraction. I dont see a need or reason to do them on back day if youre doing rack pulls though.
I also think rack pulls are good in the middle of the workout so you dont need to use a ton of weight that would drain energy. Using less energy during rack pulls leaves more energy to give to the rowing and pulldowns that will really focus on the lats and mid back.
And OP there is no way you need more volume. If anything you probably dont feel your back muscles working so yo dont get a good workout. Fix that. Or preexhaust the lats with machine pullovers so you can feel them working in later exercises. [/quote]
This has been my problem. Really the only execise I’ve been feeling them pretty well on is pull ups, but I need more than just that.
Are there any particular exercises or mental tricks to learn to feel the lats? Or is it a matter of just doing certain exercises and, even though you don’t feel them, trust they will get worked?
This has been my problem. Really the only execise I’ve been feeling them pretty well on is pull ups, but I need more than just that.
Are there any particular exercises or mental tricks to learn to feel the lats? Or is it a matter of just doing certain exercises and, even though you don’t feel them, trust they will get worked?[/quote]
[quote]BONEZ217 wrote:
I do behind the back shrugs in a smith. Leaning away from the machine. Any other type of shrug causes pain and doesnt allow me to get a good enough contraction. I dont see a need or reason to do them on back day if youre doing rack pulls though.
I also think rack pulls are good in the middle of the workout so you dont need to use a ton of weight that would drain energy. Using less energy during rack pulls leaves more energy to give to the rowing and pulldowns that will really focus on the lats and mid back.
And OP there is no way you need more volume. If anything you probably dont feel your back muscles working so yo dont get a good workout. Fix that. Or preexhaust the lats with machine pullovers so you can feel them working in later exercises. [/quote]
This has been my problem. Really the only execise I’ve been feeling them pretty well on is pull ups, but I need more than just that.
Are there any particular exercises or mental tricks to learn to feel the lats? Or is it a matter of just doing certain exercises and, even though you don’t feel them, trust they will get worked?[/quote]
A thread on this topic pops up every other week in the beginners forum. I suggest you do a search on the topic and read. Please do not make a thread about the mind muscle connection in the bodybuilding forum.
[quote]LankyMofo wrote:
Anyone who does behind the back shrugs must be seriously lacking ass muscles.[/quote]
LOL, yah I stopped dong those, and switched to front barbell/dumbbells. my ass kept getting in the way. limiting my ROM. heavy shrugs and rack pulls are adding mass to my traps.
They make you look like he-man with the amount of weight you pile on the bar.
Are your shrugs a few hundred pounds higher than your deadlifts.
I tried some rack pulls then, shrugs today. I was surprised that it didn’t tax
lowerback more. I definitely do them in the future.
I don’t normally do them. I do clean pulls though.
My deadlift is just under 500lb . I could rep 5-7 reps easily at 180 kg(400lb).
and 200kg (440lb) .
I did some very high rack pulls up to 310kg (closing in on 700lb)
[quote]Rational Gaze wrote:
but then I never do any direct trap work, deadlifts work for me)[/quote]
I hear this a lot but I haven’t seen the massive traps on this site that make the statement justified.
I do shrugs. I think I look like it.
Any pics of your traps?
I am just being skeptical because most here seem to make the deadlift out to be the end all of all exercises yet their development isn’t exactly knocking me out of my seat.
This is not an attack on you either.[/quote]
LMAO! I agree with Senor Equis but I have seen results from rack pulls alone. I never dropped heavy barbell shrugs like most momos.
I have never done shrugs on back day. They just seem to fit in better on shoulder day for me.
I prefer to use the bent(cambered?) bar for shrugs, as this prevents my fat ass from getting in the way for behind the back shrugs and keeps me from hitting my nuts when I do them in front.
[video]1649[/video]
I for one though don’t really see a huge problem with doing pullups and pulldowns in the same session. I mean, its pretty damn hard for heavier folks to get a decent amount of volume in with pullups alone. I suppose, OP, that you could ditch them completely if this is the issue and stick with pulldowns and maybe body weight rack chins for a finisher perhaps? To be fair though I have done 3 or more “back width” movements in one session before and hardly see what the OP is doing as overkill there. Doing the rack pulls last is probably not the best idea, however.
[quote]DoveofWar08 wrote:
I have never done shrugs on back day. They just seem to fit in better on shoulder day for me.
I prefer to use the bent(cambered?) bar for shrugs, as this prevents my fat ass from getting in the way for behind the back shrugs and keeps me from hitting my nuts when I do them in front.
I for one though don’t really see a huge problem with doing pullups and pulldowns in the same session. I mean, its pretty damn hard for heavier folks to get a decent amount of volume in with pullups alone. I suppose, OP, that you could ditch them completely if this is the issue and stick with pulldowns and maybe body weight rack chins for a finisher perhaps? To be fair though I have done 3 or more “back width” movements in one session before and hardly see what the OP is doing as overkill there. Doing the rack pulls last is probably not the best idea, however.[/quote]
I’m sure I’m not saying anything that hasn’t already been typed.
…but really, dog, if you’re not noticing improvement from what you’re currently doing, then you’re doing it wrong and trying to rectify that is where you’re energy should be directed at, for you have more than enough volume in that workout routine you gave.
