Shrugs

Dreadlox · 09-09-2003, 09:10 AM

I have been training religiosly since my junior year in High school. I have been to many gyms around the country(U.S) since I traveled alot in the season of football in college. Every where I go I seen a person doing shrugs with a 45lb bar. I take notice of the muscle part they are working when doing this routine. The people I see that do shrugs this way seem to have a large frontal deltoideus'. I personally think it looks kinda of ackward and it dosen't seem proportional to their body even if they where 20lbs more of LM.

If I want to work out my traps, I will head over to the dumbells and put them to my sides and shrug. yet maybe I am missing somthing. Are they are meaning to make their shoulders bouldge out in the front? I trully feel amiss about this.

I guess you can call this a rant but dose anyone feel me about this? or do you do this workout this way? Please I wanna hear from you.

Scotty the Body · 09-09-2003, 09:45 PM

Well, I've been doing shrugs with a straighrt bar and my front delts arn't over developed.
Maybe its just me.

deltoideus?!? - I think your making shit up

**Prince** · 09-09-2003, 11:21 PM

Same here, I do not know what he's talking about.

prophet · 09-10-2003, 02:19 AM

anyway.. while on the topic of shrugs.. do you guys go bar in front or bar behind?

TaylorsNutrition · 09-10-2003, 09:11 AM

Alternate. I do shrugs with the bar in the front and with the bar brhind me.

Rob_NC · 09-10-2003, 09:15 AM

I alternate DB and BB shrugs. I always pull the weight up a little more at the top by bending my elbows. I feel a really good contraction when I do this. I always alternate front and back when doing BB shrugs.

**I Are Baboon** · 09-10-2003, 09:19 AM

My traps seem to adapt quickly if I do the same ol' shrugs every time, so I keep mixing it up: Dumbells, barbell, Smith machine, hammer strength machine, wide grip, narrow grip, medium grip. It's all good. I never hold the bar behing me though. It's always in front, or in the case of dumbells, on the side.

Triple Threat · 09-10-2003, 10:26 AM

Quote:

Originally posted by prophet
anyway.. while on the topic of shrugs.. do you guys go bar in front or bar behind?

Both, alternating back and front in each workout (i.e., set of behind, set of infront, behind, infront, etc).

SolidToTheCORE · 09-10-2003, 12:09 PM

I don't shrug ... I was born with AWESOME TRAPS --

Dreadlox · 09-10-2003, 01:16 PM

Quote:

Originally posted by Prince
Same here, I do not know what he's talking about.

You sure?

Deltoideus: Latin for Deltoid

Tha Don · 09-10-2003, 02:52 PM

i thought shrugs did your traps not delts, maybe i am wrong

i never used to do them, just started on db shrugs recently on the side?

my gym has no barbells, can i still do shrugs infront and behind, will it benefit my do alternate a couple of sets on each of them?

peace

Rocco32 · 09-10-2003, 04:38 PM

I just do the shrugs with DBs. I don't feel I have a good range of motion with BB's.

fluffy · 09-10-2003, 04:42 PM

besides shrugs, doing upright rows with close grip hits the traps hard (wide grip will emphasize side delts more). as of course, do good old deadlifts

**P-funk** · 09-10-2003, 05:00 PM

Doing shrugs with dumbell to your side does not seem effecient a to me at all. The traps: trap 1 and 2 which elevate the scapula, trap 3 which adducts the scapula and trap 4 which interanally rotates the scapula run down your back.....they don't run down the side of your body....So the muscle fibers (specifically of trap 1 and 2 which are being used here) run up and down....this is how they pull, doinr the shrugs to the side does not contract the muscle in the appropraite way. if you really want to hit them right do barbell shrugs to the front and even lean your upper body forward slightly because the muscle fibers don't only run up and down they kind of run at an angle around your back.

Rob_NC · 09-11-2003, 07:22 AM

Quote:

Originally posted by P-funk
Doing shrugs with dumbell to your side does not seem effecient a to me at all. The traps: trap 1 and 2 which elevate the scapula, trap 3 which adducts the scapula and trap 4 which interanally rotates the scapula run down your back.....they don't run down the side of your body....So the muscle fibers (specifically of trap 1 and 2 which are being used here) run up and down....this is how they pull, doinr the shrugs to the side does not contract the muscle in the appropraite way. if you really want to hit them right do barbell shrugs to the front and even lean your upper body forward slightly because the muscle fibers don't only run up and down they kind of run at an angle around your back.

Great point there P! When I use DBs, they hang in front of me but move independantly. I always bend slightly at the waist and always try pulling my upper arm up farther at the top by bending my elbows. This allows for an incredible contraction.

Randy · 06-05-2004, 08:21 PM

Quote:

Originally Posted by I Are Baboon

My traps seem to adapt quickly if I do the same ol' shrugs every time, so I keep mixing it up: Dumbells, barbell, Smith machine, hammer strength machine, wide grip, narrow grip, medium grip. It's all good. I never hold the bar behing me though. It's always in front, or in the case of dumbells, on the side.

Absolutely Baboon. Traps are like any other muscles in the body. You need to mix up your workout routine so your body doesn't adapt.

My favorite trap exercise is using the cable crossover. I just use a short bar on the lower pulley. It is more convenient for me working out at home anyway. And my traps are not to shabby.

**Mudge** · 06-05-2004, 10:47 PM

Quote:

Originally Posted by rock4832

I just do the shrugs with DBs. I don't feel I have a good range of motion with BB's.

They drag on my legs, and my gym only has 150s anyway. Barbell for me.

Randy · 06-05-2004, 11:20 PM

Quote:

Originally Posted by Mudge

They drag on my legs, and my gym only has 150s anyway. Barbell for me.

150LB DUMBELLS...GEEZES! I have to do at least 350lb dumbells when I do my shrugs.

Quadsweep · 06-06-2004, 06:47 PM

I think dumbells are very awkard. My thighs and hips get in the way.

My gym has a couple of short bars originally designed for hammer grip bar curls. I use these two relatively short bars for shrugs in the same way people use dumbells. The point is, the bars are long enough for the weight to stay clear of my thighs and I am able to keep my arms and elbows tucked in to the side of my body. I get awesome range of motion and there is no need to bend the elbows.

I also like to lean forward as mentioned by P-funk.

Michael D · 06-07-2004, 12:54 AM

Quote:

Originally Posted by fluffy

besides shrugs, doing upright rows with close grip hits the traps hard (wide grip will emphasize side delts more). as of course, do good old deadlifts

Deads never hit my traps. Why not? I pull my shoulders back at the top but I never get a pump or anything.

**Mudge** · 06-07-2004, 01:34 AM

Are you going heavy? 5 reps or less, and they hit my traps.

Michael D · 06-07-2004, 12:53 PM

No I usually keep my reps to 10 on deads for fear of a bad form on higher weights.

Randy · 06-07-2004, 02:57 PM

Quote:

Originally Posted by Michael D

No I usually keep my reps to 10 on deads for fear of a bad form on higher weights.

Form is #1. I would go light and perfect your form as a priority.
Like you say, poor form can most definately cause injuries

And back injuries are nothing to play with I'll tell ya

Premo55 · 06-07-2004, 03:33 PM

I think your form actually gets a lot worse on higher rep deads. You get fatigued and compromise your form.

Also I don't believe in shrugs behind the back at all, I've heard many horror stories about those.

Peace.

Diehard007 · 06-07-2004, 09:32 PM

Quote:

Originally Posted by P-funk

Doing shrugs with dumbell to your side does not seem effecient a to me at all. The traps: trap 1 and 2 which elevate the scapula, trap 3 which adducts the scapula and trap 4 which interanally rotates the scapula run down your back.....they don't run down the side of your body....So the muscle fibers (specifically of trap 1 and 2 which are being used here) run up and down....this is how they pull, doinr the shrugs to the side does not contract the muscle in the appropraite way. if you really want to hit them right do barbell shrugs to the front and even lean your upper body forward slightly because the muscle fibers don't only run up and down they kind of run at an angle around your back.

holy crap .. nicely said

OMNIFEX · 06-07-2004, 09:51 PM

Well.........

Everyones body is different, and, reacts differently.

I started using Dumbells, tried, Barbells, and went
back to Dumbells. I tried alternating (DB and BB)
and realized I had better results just doing more
sets, with a shorter rest period.

I'm about to join a gym that carries 170 pound
Dumbells.(I can get only three sets of five out
of them so this will keep me busy for a while)

Personally, I like Dumbells because I have to
lift each one literary off the floor, hold each
dumbell in my hands, and, begin to shrug.

I have better flexability with the dumbells at
my sides than having a bar in front of my legs.

Many might disagree, but remember body types
are different, and, the bottom line is results.

**Mudge** · 06-07-2004, 11:07 PM

Quote:

Originally Posted by Michael D

No I usually keep my reps to 10 on deads for fear of a bad form on higher weights.

Bah, I dont like high rep deads. Go heavy or go home, puke often along the way

09-09-2003, 09:10 AM	#1
Dreadlox Registered User Join Date: Jun 2003 Location: Detroit Posts: 28	Shrugs I have been training religiosly since my junior year in High school. I have been to many gyms around the country(U.S) since I traveled alot in the season of football in college. Every where I go I seen a person doing shrugs with a 45lb bar. I take notice of the muscle part they are working when doing this routine. The people I see that do shrugs this way seem to have a large frontal deltoideus'. I personally think it looks kinda of ackward and it dosen't seem proportional to their body even if they where 20lbs more of LM. If I want to work out my traps, I will head over to the dumbells and put them to my sides and shrug. yet maybe I am missing somthing. Are they are meaning to make their shoulders bouldge out in the front? I trully feel amiss about this. I guess you can call this a rant but dose anyone feel me about this? or do you do this workout this way? Please I wanna hear from you.
	The World is Mine cause I'm in it.

09-09-2003, 09:45 PM	#2
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Well, I've been doing shrugs with a straighrt bar and my front delts arn't over developed. Maybe its just me. deltoideus?!? - I think your making shit up
	Cool

09-09-2003, 11:21 PM	#3
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 34,003 Blog Entries: 25 Photos: 320	Same here, I do not know what he's talking about.
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09-10-2003, 09:11 AM	#5
TaylorsNutrition Business Man 100% Elite Member Join Date: Sep 2003 Location: Charlotte, NC Posts: 705 Blog Entries: 1 Photos: 20	Alternate. I do shrugs with the bar in the front and with the bar brhind me.
	Working Hard and Playing Harder!

09-10-2003, 09:15 AM	#6
Rob_NC Registered User Join Date: Jan 2002 Location: North Carolina Posts: 1,179	I alternate DB and BB shrugs. I always pull the weight up a little more at the top by bending my elbows. I feel a really good contraction when I do this. I always alternate front and back when doing BB shrugs.
	Artificial Intelligence is no match for Natural Stupidity.

09-10-2003, 02:19 AM	#4
prophet Registered User Join Date: Aug 2003 Location: San Ramon Posts: 237	anyway.. while on the topic of shrugs.. do you guys go bar in front or bar behind?

09-10-2003, 09:19 AM	#7
I Are Baboon pedal pedal pedal Moderator Join Date: Mar 2001 Location: Beerville Posts: 11,011 Photos: 10	My traps seem to adapt quickly if I do the same ol' shrugs every time, so I keep mixing it up: Dumbells, barbell, Smith machine, hammer strength machine, wide grip, narrow grip, medium grip. It's all good. I never hold the bar behing me though. It's always in front, or in the case of dumbells, on the side.

09-10-2003, 12:09 PM	#9
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	I don't shrug ... I was born with AWESOME TRAPS --
	The Time is Now.

09-10-2003, 02:52 PM	#11
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	i thought shrugs did your traps not delts, maybe i am wrong i never used to do them, just started on db shrugs recently on the side? my gym has no barbells, can i still do shrugs infront and behind, will it benefit my do alternate a couple of sets on each of them? peace

09-10-2003, 04:38 PM	#12
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	I just do the shrugs with DBs. I don't feel I have a good range of motion with BB's.

09-10-2003, 04:42 PM	#13
fluffy deadlifter Join Date: Jul 2002 Location: Irving, Texas Posts: 53	besides shrugs, doing upright rows with close grip hits the traps hard (wide grip will emphasize side delts more). as of course, do good old deadlifts
	Not all who wander are lost. Do or do not. There's no try.

09-10-2003, 05:00 PM	#14
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,643	Doing shrugs with dumbell to your side does not seem effecient a to me at all. The traps: trap 1 and 2 which elevate the scapula, trap 3 which adducts the scapula and trap 4 which interanally rotates the scapula run down your back.....they don't run down the side of your body....So the muscle fibers (specifically of trap 1 and 2 which are being used here) run up and down....this is how they pull, doinr the shrugs to the side does not contract the muscle in the appropraite way. if you really want to hit them right do barbell shrugs to the front and even lean your upper body forward slightly because the muscle fibers don't only run up and down they kind of run at an angle around your back.
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06-06-2004, 06:47 PM	#19
Quadsweep Registered User Join Date: Oct 2003 Posts: 50	I think dumbells are very awkard. My thighs and hips get in the way. My gym has a couple of short bars originally designed for hammer grip bar curls. I use these two relatively short bars for shrugs in the same way people use dumbells. The point is, the bars are long enough for the weight to stay clear of my thighs and I am able to keep my arms and elbows tucked in to the side of my body. I get awesome range of motion and there is no need to bend the elbows. I also like to lean forward as mentioned by P-funk. Last edited by Quadsweep : 06-07-2004 at 11:18 AM.
Quadsweep Registered User Join Date: Oct 2003 Posts: 50

06-07-2004, 01:34 AM	#21
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,075 Photos: 1	Are you going heavy? 5 reps or less, and they hit my traps.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-07-2004, 12:53 PM	#22
Michael D Working on a new me! Join Date: Oct 2003 Location: East Coast US Posts: 393 Photos: 4	No I usually keep my reps to 10 on deads for fear of a bad form on higher weights.
	"Fear profits man nothing."

06-07-2004, 03:33 PM	#24
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	I think your form actually gets a lot worse on higher rep deads. You get fatigued and compromise your form. Also I don't believe in shrugs behind the back at all, I've heard many horror stories about those. Peace.
	T DOT O.

06-07-2004, 09:51 PM	#26
OMNIFEX OBSESSED WITH DEFINITION Join Date: Apr 2001 Location: New York Posts: 186	Well......... Everyones body is different, and, reacts differently. I started using Dumbells, tried, Barbells, and went back to Dumbells. I tried alternating (DB and BB) and realized I had better results just doing more sets, with a shorter rest period. I'm about to join a gym that carries 170 pound Dumbells.(I can get only three sets of five out of them so this will keep me busy for a while) Personally, I like Dumbells because I have to lift each one literary off the floor, hold each dumbell in my hands, and, begin to shrug. I have better flexability with the dumbells at my sides than having a bar in front of my legs. Many might disagree, but remember body types are different, and, the bottom line is results.
	*OMNIFEX* The More Definition The Better!