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Shrugs

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volatile
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2005/07/21 16:05:47 (permalink)

Shrugs

Just some questions about shrugs,

Now I know that shrugs are the best mass builder for the traps, but what shrugs do you do and how many sets?

Im thinking you'd do a lot of sets using:

Standing front barbell shrugs,
Standing rear barbell shrugs

If I am correct in saying the above are the best 2 exercises for building the traps then how many sets of each should be performed, as I really havnt got a clue,

Plz help


#1

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    tokar
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    RE: Shrugs 2005/07/21 16:13:08 (permalink)

    ORIGINAL: volatile

    Just some questions about shrugs,

    Now I know that shrugs are the best mass builder for the traps, but what shrugs do you do and how many sets?

    Im thinking you'd do a lot of sets using:

    Standing front barbell shrugs,
    Standing rear barbell shrugs

    If I am correct in saying the above are the best 2 exercises for building the traps then how many sets of each should be performed, as I really havnt got a clue,

    Plz help


    One or the other (I think front would be better) would be fine, and do the same number of sets and reps as you would for any other upper body exercise.
    #2
    ice_mach
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    RE: Shrugs 2005/07/21 16:41:00 (permalink)
    overhead shrugs-5x10
    #3
    cold steel
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    RE: Shrugs 2005/07/21 16:42:40 (permalink)
    i alternate each week between barbell and dumbell shrugs...i feel it more with dumbells tho
    #4
    volatile
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    RE: Shrugs 2005/07/21 16:42:58 (permalink)
    3x8 Front shrugs sound anygood?

    I think im lacking volume here, up the sets?


    #5
    tokar
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    RE: Shrugs 2005/07/21 16:55:52 (permalink)

    ORIGINAL: volatile

    3x8 Front shrugs sound anygood?

    I think im lacking volume here, up the sets?


    3x8 sounds fine to me, especially if you're also deadlifting. Why do you think you should be doing more volume?

    Ice_mach, what's an overhead shrug?
    #6
    ice_mach
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    RE: Shrugs 2005/07/21 17:07:37 (permalink)
    a shrug done in an overhead lockout position
    #7
    Airborne Warrior
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    RE: Shrugs 2005/07/21 17:09:32 (permalink)
    ORIGINAL: ice_mach

    overhead shrugs-5x10

    What are overhead shrugs mate?

    I see it's already been answered!
    post edited by Airborne Warrior - 2005/07/21 17:10:26
    #8
    Stone
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    RE: Shrugs 2005/07/21 19:10:26 (permalink)
    ive started doing bb shrugs, 4x10-12, i hope this works for me.

    Hazard a touch of narcissism without shame.
    There is no room for junk food in any diet whatsoever, leave the junk in the bin.
    #9
    bigbadben
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    RE: Shrugs 2005/07/22 10:10:02 (permalink)
    imo rear bb shrugs are by far the better mass builder. I alternate each week also. If you think about the movement of the traps when the exercise is done it makes sence that its better. i think anyway. shoulders are slightly back so i think you get better workouts for traps and surrounding muscles. Plus have you seen ronnie colman in the bsn mega stack advert? thats why i do rear shrugs. will c if i can find it.
    #10
    bigbadben
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    RE: Shrugs 2005/07/22 10:17:37 (permalink)
    was gonna send you it but ur email is hidden. its a good foto.
    #11
    wiffers
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    RE: Shrugs 2005/07/22 10:36:31 (permalink)
    I've added them onto myh back routine

    At the moment I do front shrugs 2x10 at 130kg ish on a bb. Can do heaver but feel I get a good range of motion

    Raw dead Lift 320kg
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    Amateur cage fighter @ 95 - 105kg
    :o)
    #12
    motorhead
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    RE: Shrugs 2005/07/22 11:11:34 (permalink)
    i think dumbells give a better range of motion ,but i use a bb as my dumbells are'nt heavy enough.
    #13
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