Hello all, as of late been contemplating the subject title.
Been following high frequency(just about every day), high intensity, low volume
while on a caloric surplus.
The way I have it set up now which can not be changed due to important things
that are much more important than shrugs being spaced out is I have back 2 back
days that are shoulders/tris------------and back
on shoulders/tris day I do military press-close grip floor press(one working set
max effort 6-10 reps) followed by upright rows and angled skull crushers.
on back day I do deadlifts(one work set 3-7 reps)…one arm deadstops one work set
20+ each side…and these things i can’t really explain but a pull down type thing one work set and that’s it…
my question is i’ve been able to develop some descent traps with doing shrugs at the end of shoulder/tris day usually working up to a working set of 15-20/rest pause til I can’t breathe as the final exercise but I would not work out every day like I do now…should i stop doing them and save the energy for pulling next day…or should I keep doing them and just make sure to eat lots after shoulder/tris day…thanks
Hey bro. Im a noob (2yrs training) but IMO your traps look pretty sick. Got the no neck look goin on. I used to spend tons of time shrugging trying to make my neck disappear got a bit of gains but nothin crazy. As soon as i started power clean’s (explosive), above knee rack pulls and trap bar DL’s (overload) they finally began lookin semi-respectable. Seems to me like a better investment of training time. My 2 cents for whats its worth. Keep up the good work man
Please tell me how you do that - putting a pic in a post.
I tried copying and pasting my b4 and after today through the upload function but it juist timed out, even though they are bot big files. I then just tried copying and pasting and that doesn’t work either.
[quote]leon36 wrote:
2. Please tell me how you do that - putting a pic in a post.
I tried copying and pasting my b4 and after today through the upload function but it juist timed out, even though they are bot big files. I then just tried copying and pasting and that doesn’t work either.
Cheers.[/quote]
Beneath the fast reply box, click on the “Go Advanced…” text. You’ll be able to attach / upload 1 picture per post.
Your right shoulder seems to sit higher than the left, in both your pic and your avatar (granted the avatar is a pose)… Mine tend to do that and simply focusing on relaxing helps, but sometimes it could be muscle issues.
Adding bit more volume on back day with moving shrugs til after deadlifts sounds like a good idea Cuz I was just concerned that it might be taking away from pulling"…after dead lifting I can really not hold anything back wen I do them…thanks for advice"…and yes I think they are imbalanced I always done dumb bells cuz doing real heavy low rep barbell shrugs never really felt good so it’s prolly something weird my Chest is kinda imbalanced too and my left bicep is bit bigger than right…never really worried about it 2 much and right now im trying to jut eat my way up 20 or 30 lbs putting on size everywhere…not doing them doesn’t seem right so I’ll go with the. On back day after pulling and 1 arm dead stop plan…thanks.
[quote]thefreshmanverve wrote:
Adding bit more volume on back day with moving shrugs til after deadlifts sounds like a good idea Cuz I was just concerned that it might be taking away from pulling"…after dead lifting I can really not hold anything back wen I do them…thanks for advice"…and yes I think they are imbalanced I always done dumb bells cuz doing real heavy low rep barbell shrugs never really felt good so it’s prolly something weird my Chest is kinda imbalanced too and my left bicep is bit bigger than right…never really worried about it 2 much and right now im trying to jut eat my way up 20 or 30 lbs putting on size everywhere…not doing them doesn’t seem right so I’ll go with the. On back day after pulling and 1 arm dead stop plan…thanks.[/quote]
You really need to learn to use proper spelling, grammar, punctuation. I’m not being a dick here. It’s actually important. Stop with the ‘cuz’, ‘prolly’, ‘2’, ‘im’ and ‘…’
I’ve been getting used to using an iPad so it has been kind of like texting language.
But thank you for your observation.
I think it would be dangerous to shrug past failure if you are using too much weight and using bad form
But I’ve never seen the shrug as a taxing type of exercise or dangerous as long as you’re not
Doing any crazy shoulder rolls or anything.
I think shrug is essential for total neck?trap development. just make sure the form is perfect and you’re able to feel both upper and mid trap working. not doing so can result in pinched nerve.
[quote]myosaurus wrote:
I think shrug is essential for total neck?trap development. just make sure the form is perfect and you’re able to feel both upper and mid trap working. not doing so can result in pinched nerve.[/quote]
Can you elaborate on this point a little more? I’ve never approached the shrug with much thought about form or other technical points as it’s a pretty simple movement. Are there any techniques you use to feel both the upper and mid trap such as hand position or rep/set protocols?
[quote]myosaurus wrote:
I think shrug is essential for total neck?trap development. just make sure the form is perfect and you’re able to feel both upper and mid trap working. not doing so can result in pinched nerve.[/quote]
Can you elaborate on this point a little more? I’ve never approached the shrug with much thought about form or other technical points as it’s a pretty simple movement. Are there any techniques you use to feel both the upper and mid trap such as hand position or rep/set protocols? [/quote]
^this^ Can you shed some light Myo?
I have no problem feeling upper traps but really have a hardtime with lower. I feel like theres a hole in my upper back that I need to fill. I’ve recently incorperated seated inclined shrugs (face down) to work on lower trap/rhomboids. Can’t seem to get form right yet.
