I've been doing shrugs with DB's after my 1st bad car accident for over 10 years now.
However, two kids later, I can't get into the gym as much to hit them on a weekly basis. Getting into that exercise heavy really helped reduce my recovery time when I got into a 2nd car accident 2 years later. I ended up with bulging discs at T1 and T2, but it could have been much worse, got hit at 50mph..no brakes. No treatment has been suggested.
I was thinking about buying a shrug bar to add to my home equipment. I currently didn't have any plans to get 50's-100's bb's. I do DL's already, but I do them more for legs.
Last night I was in my gym and noticed they had a shrug bar in the corner so I tried it out. It certainly doesn't hit the traps like I was used to because the grip forces your arms out wide, but any opinions on if it's more/less effective?
EDIT, I messed up the initial post. I meant I do db shurgs, not bb shrugs.
I will typically start with 50's and go up to 90's or 100's depending on how my grip is holding up.
Last edited by jay-dub; 11-03-2009 at 10:08 AM.
do both, what i do is take dumbells over to the standing calf raise machine and do dumbell shrugs/calf raise shrugs, to use more weight.
YOU CANT BUY STRENGTH
If you haven't tried Trap Bar Deadlifts yet, do yourself a favor and try it out. It is an interesting cross between squats and deadlifts. Very effective for training a large percentage of the body all at once. I don't do many shrugs, so I can't help much with that question.
I use an over/under grip on barbell shrugs at the same width I deadlift. I go pretty heavy so I work my grip as well (don't use straps!). I much prefer doing bb to db shrugs because of the weight that you can add. You can go from putting a 50 pound load on your traps doing 50 pound dbs to maybe a 150 pound load doing bb.
However, heavy bb shrugs may need to be stayed away from since you have had a lot of back injuries.
Most people pray for a lighter load in life...ever thought of praying for a stronger back?
Goals as of 2/08/11 (current) goal:
Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011
I'm not as concerned about loading, if I can get my traps sore with 100lb db's that's fine with me. However, the more I get into deadlifts, maybe I won't get as much benefit doing traps separately.
I don't do anything specifically for chest anymore, just benching and pushups and other compound movements.
I'm not a fan of shrugs because most people dont do them with correct form, then holding a weight in front of the body like that for an extended period of time can place a lot of unnecessary stress on the disk of the back, and i think there are better and safer ways to build the traps. But if you must do shrugs, for spinal health and shrug bar would be your best bet, it properly vertically loads the spine so its not as much stress on it.
most important of all dont let your ego do the lifting for you
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Last night I did a set of 10-15 with a heavy barbell, then moved over to dumbells for a set of 10 with heavy dumbells immediately after, for 4 sets. I'm sure the shrug bar can do the same thing as the dumbells. I have never EVER felt this in my traps before. It completely killed them.
I was more wondering if anyone could tell me the motion involved in the shrug bar is typically as effective. I can get a good burn going with the db's, even after 10 years of doing them.
I do sets of 12 reps, 50's, 60's,70's, 80's, 90's and 100's if my grip holds up, I rarely go higher than that since I do them at the end of my back workout.
Using the trap bar or DB's gives a little better ROM, and lessens the thorasic spine rounding (Less all of the cheating shrugs I've witnessed!)