Thinking about incorporating shrugs into my routine....
A few questions:
1. When is a good day to do them? Think I may do them on shoulder day, but not sure.
2. Dumbell as opposed to barbell? Is there anything I need to watch out for in particular? Is the motion just shrugging my shoulders? (I need to go watch the video again.) These will be for standing shrugs.
3. What is a good weight to start out at? (Front raises are currently done at 10 lbs., just to give you an idea of relative benchmarks.)
1. Personally, I do them on back day. It all depends on what your routine looks like.Originally Posted by SobaAddict70
2. You will be able to use more weight with a barbell and eventually you'll probably shrug more weight than your gym has in dumbbells. But not a bad idea to start with dumbbells. Watching a video a few times might help you with your form. Just keep your head straight and your arms straight as your shrug your shoulders up.
3. Just start out light(the bar) and work your way up. Shrugs are a power exercise and you will most likely be able to start out heavier than you think. Comparing shrugs to front raises is like comparing apples to oranges though. There really is no correlation.
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Back is usually done along with bicep-related work.
1. So should I do them as my last movement (after back and bicep movements), or should I do them before anything in particular?
Back day is currently as follows:
One arm db bentover rows
Lower back extensions
2. WBB #1 recommends doing 1x10. Is this sufficient? Or should I strive for something like 2x8? (My routine is modeled loosely on WBB #1.)
Thanks in advance.
I do them at the end usually
Because they destroy your grip (if going really heavy) I find
WHich shags up everything else
ALso i read not to rotate your shoulders, its not necessary and can screw your shoulders
Also the standing calf raise machine is good for going heavy but without grip worrys
The traps are part of the back so I would do them along with my back; or in my case on my pull day.
I like to use DBs, the BB seems to tweak my shoulder and I dont like having my shoulder tweaked.
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I do 'em on shoulder day. Very last thing. I like either BB or cable. I just never get a good feel from them with DB's. Usually do four sets.
you may want to invest in some straps if you don't have them and be carefull not to do a calf raise while shrugging. Keep it to just the shoulders moving, not the legs.
1. I do them on shoulder day.Originally Posted by SobaAddict70
2. Currently a machine. Hammer Strength machine (no straps). Either dumbells or BB's is fine.
3. Have to test. It varies from person to person. Grip strength plays an important part, unless you use straps. Then it becomes a moot point.
When you do shrugs....
how high should you shrug your shoulders? at no point should my head lower?
should I round/rotate my shoulders? (I don't....but I've noticed people doing this.) By this I mean that the shoulders move in an up/down almost circular motion. Kind of hard to describe, or perhaps I'm not being clear enough.
I've been doing these with dumbbells but thinking of moving to a barbell soon.
I'm just concerned I'm not doing them with proper form (or perhaps I'm not going heavy enough).
Shrug as high as you can. I usually hold the contraction for about a second or 2.
Don't rotate shoulders. It's pointless.
Won't you pour me a Cuban Breeze Gretchen......
I do them after dl. I need to dl to do shrugs, so its a nice finnish for my lower back.
I have to deadlift the bar in order to do the shurgs, so it gives me a few more reps after my deadlift sets.Originally Posted by Max-Mex
Last edited by reaver; 06-20-2004 at 02:53 PM.
For me, Shoulder Day, 1st thing, right before military press. Hammer Machine, standing.
I train shoulder w/ chest so I train traps w/ my back. I use DB's the most (one arm at a time for concentration) but sometimes I use a BB. Also if your going to do behind the back BB shrugs (not good) be careful of hurting yourself....ohh yeah, I cant beleive you havent already used shrugs as a routine, are you just starting out? You dont want a pencil neck do you :P
I already have a pencil neck, can't get much worse than that.
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Thanks for the replies.
I do traps (shrugs) on my shoulder day. I do 4 sets of barbell shrugs, 4 sets of behind-the-back barbell shrugs, and then I start working my shoulders out.
Last edited by mike107; 06-20-2004 at 02:40 PM.