The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Shrug technique

  1. #1
    Tir na nOc Pursuer Borgod Maxximus's Avatar
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    Shrug technique

    Gday,

    When doing shrugs, Im wondering in what direction my head should be facing.

    Weird question I know, but I'll either be looking down at the ground while shrugging, straight ahead or up at the roof (most common).

    Which is the best 'direction' for my head to be facing when shrugging to use the most trapezius muscles?


    Also, Ive seen some people shrug in a circular motion, either backwards or forwards. Is there any benefit in doing this? I find it EXTREMELY difficult to rotate in a backward motion, and forward is very uncomfortable also. I just go up and down.

    I like to do 5 reps, then hold the shrug up for 5 seconds, then repeat that 3 or 4 times.
    Kind of like a concentration shrug


    Any ideas/opinions?
    "In the pool of dreams, the water darkens for the soul thats tired of search"

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  3. #2
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    I'm not sure what's "biomechanically best", but I hold my head in an 'eyes-front' posture, extending my neck forward a bit, the better to hunch my shoulders up together at the top of the shrug motion. I feel that this helps isolate the traps a bit more and makes it a more focused movement.

    Your traps move your shoulders up and down, right? Doing some sort of rotations might have an impact on other muscles, but I'm not so sure it'd give any added benefit to traps.

    Cal

  4. #3
    Baby Seal Clubber ElPietro's Avatar
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    I THINK that rotation of your shoulders during this movement will do nothing but risk a rotator cuff injury. Just go up and down.
    Last edited by ElPietro; 07-25-2002 at 08:26 AM.
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  5. #4
    Self Satisfaction bigkevin20's Avatar
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    I look forward
    I go up and down and try to hold for about 2 seconds each
    4 sets

    1*15reps "heavy"

    2*10rep "heavier"

    3*3-5 "Heavy ass possible" and hold on last until hands give out

    4*As many reps as possible "burn out" rite after 3rd sets with the "heavy "weight on again.

    This is my basic routine for every thing I do and It has been verry effective for me
    Age 23 Height 5'10 weight 210 2 years complete of serious lifting.
    At 5'10" last Jan/02 I was 280 Lbs with a 44 waist.
    Now as of Dec/02 I am 210 with a 34-36 waist. A year complete 70 pounds lost now lets get big .
    Goal Deadlift 500 by summer now..
    02/10/03 405X3 425X1
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    03/03/03 455X1
    03/10/03 455X3 "rack pull" 500X1 "rack pull MISS"
    03/17/03 405X6, "Rack Pulls 505X3, 525X1.... 555X1 Miss"
    04/14/03 465X1 verry difficult
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    05/19/03 435X5
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    10/06/03 500X4 555X1 Miss
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  6. #5
    HERE COMES THE PAIN chromium6's Avatar
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    Originally posted by ElPietro
    I THINK that rotation of your shoulders during this movement will do nothing but risk a rotator cuff injury. Just go up and down.
    I agree 100 %. Going up and Down is a sure fire way to hit those traps hard. I do Dumbell shrugs 12x3sets but I switch motions each set. the first set I hold the Dumbells in front of my thighs, which targets the front of the traps. For the Second set I hold the dumbells to the sides of my thigh's which targets the back of the traps. the third varies. Depends how I feel.
    F-FIVE!!!!! F-FIVE!!!!!! ITS OVER ITS OVER!!!!!

  7. #6
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    Do not hunch over and look down; you're asking for a neck injury. Stand up straight, look forward, and go perfectly vertical up and down.
    "****, if you told teenagers it was trendy to wear a paper bag on their heads with holes for the eyes they'd all be doing it."

  8. #7
    Tir na nOc Pursuer Borgod Maxximus's Avatar
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    Awesome thanks guys,

    I knew rotating wasnt the best, I guess you gotta believe your body when it feels uncomfortable, that it doesnt like it so you shouldnt do it...

    Hands giving way is an annoying thing for me, happens often :/
    I got some wrist straps that I tend to use for a few exercises such as shrugs, lat-pull downs etc. Will using these also seriously inhibit my forearm growth?

    I dont see the point in using no straps if I cant hold the weight. If I cant hold the weight whats the point in doing the exercise... so straps it is
    "In the pool of dreams, the water darkens for the soul thats tired of search"

    Varg Vikernes

  9. #8
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    bump... i too need straps for my shrugs, but dont want to impair wrist strength

  10. #9
    "COUNT CRACKULA" Bam Bam's Avatar
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    www.wannabebig.com/attachment.php?postid=223419

    no straps = stronger grip =bigger lifts =redder face
    Last edited by Bam Bam; 07-25-2002 at 07:30 PM.
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  11. #10
    Gettin Lean Goin_Big's Avatar
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    I look in the mirror so I know I shrug as high as possible everytime. lol, I still wanna know who came up with this stuff about rotating your shoulders while shrugging. What's it do stretch them more????
    Beachbody coaching lets you turn your hobby into a career - Beachbody

  12. #11
    Tir na nOc Pursuer Borgod Maxximus's Avatar
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    I dunno I saw some old guy at my gym doing it that way.

    For the most part he was very flabby, wrinkly and decrepit but he had pretty large traps I thought and shrugging big weights while rotating.

    If it's going to damage my rotator cuff there is no way I am gonna do it like that, injuries are bad bad bad!!

    Straps rock
    "In the pool of dreams, the water darkens for the soul thats tired of search"

    Varg Vikernes

  13. #12
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    Originally posted by Bam Bam
    www.wannabebig.com/attachment.php?postid=223419

    no straps = stronger grip =bigger lifts =redder face
    that is a dead link... ?
    Last edited by nightop; 07-25-2002 at 10:21 PM.

  14. #13
    Bring it. DaCypher's Avatar
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    The link should be wannabebigforums.com, not wannabebig.com for those that can't wait for him to edit it himself.
    Obstacles are what you see when you take your mind off the goal.
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    Energy and persistence conquer all things.
    -Benjamin Franklin

  15. #14

  16. #15
    "COUNT CRACKULA" Bam Bam's Avatar
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    thanks delphi yeah thats my read ass getting busy with 675 lbs
    Blocka Blocka

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  17. #16
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    I naturally have very large traps (from swimming and genetics) for my body so when I do work them I tend to look forward but bring my head forward a little so I can work the full range of motion. Otherwise the mass of my traps sort of bunches up and keeps me from getting the full range. I dont' do heavy weight like a powerlifter so I'm not too worried about injury.

  18. #17
    Strongman PowerBuilder bob2624's Avatar
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    Originally posted by ElPietro
    I THINK that rotation of your shoulders during this movement will do nothing but risk a rotator cuff injury. Just go up and down.
    I agree 100%... it has been proven that rotating ur shoulders can cause injury and I believe it also has very little benefit over just going up and down
    hmmmmmmm... will i ever be big enough?

    Age- 17
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  19. #18
    Mike Henley MonStar's Avatar
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    Rotating your shoulders... tuttuttuttut

    I like to either look down at the bottom of each rep or look forward but my head is slightly forward.

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