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Thread: ugh, cant do shrugs!

  1. #1
    Wannabebig New Member
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    ugh, cant do shrugs!

    A little about myself:

    I've been skinny my whole life. I started lifting 2-3 years ago and eating right. Gained 30 pounds. In some exercises, I'm doing 3x the weight as when I started.

    The one exercise I can't get down though is shrugs. I rarely get a good "pump" and never get sore. I've tried going up and down in weight. Using a bar instead of dumbbells. No luck.

    Obviously my form is off. Form has always been my weak point...my strongest gains have been areas where the exercise is a no-brainer (ie bench).

    This is very frustrating. I've had friends watch me when I do it and can't find anything wrong.

    Any ideas? Ideally, there is some alternative exercise I could do

  2. #2
    Senior Member deeder's Avatar
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    Being sore is a poor indicator of a muscle being worked. Also, I can't really say I get much of a pump in my traps.

    Is the weight you are using increasing?

    Shrugs are pretty straightforward. You shrug your shoulders up as high as you can. Do one without weight and make sure when you are doing them weighted you use that full range of motion.
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  3. #3
    Senior Member deeder's Avatar
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    Deadlifts will hit your traps pretty hard too....
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  4. #4
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    Yeah, traps are a horrible point for me too.. they just dont get any thickness to them.

    I do deadlifts and the weight has increased dramatically but my traps just dont seem to want to grow

  5. #5
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    Deads will crank your traps bro.
    Last edited by Gutz981; 04-22-2006 at 08:04 PM.

  6. #6
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    with shrugs you will get use to soarness after a while, i reccomend going as heavy as possible for 3-5 reps and 5 or so sets.
    2000 or bust

  7. #7
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    That guy looks weird, but...there's not much you can do wrong with shrugs.
    "The only easy day was yesterday."

  8. #8
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    Quote Originally Posted by amg358
    Obviously my form is off. Form has always been my weak point...my strongest gains have been areas where the exercise is a no-brainer (ie bench).
    Bench Press technique more difficult to learn than a simple shrug.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

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  9. #9
    Senior Member Meat_Head's Avatar
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    Bench press technique can be pretty damn difficult to learn, at least good bench press technique.

    Throw out the shrugs, they're unnecissary. You need to focus on increasing your deadlift and bent over row. You might want to throw in some hang cleans or power cleans eventually, they're awesome trap builders.
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  10. #10
    mrelwooddowd Patz's Avatar
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    Don't rotate the shoulders. I see people doing that all the time. Bad idea..
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  11. #11
    Wannabebig New Member
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    yep i do them just like the guy in the video

    i am thinking it is the full range of motion...i am having trouble judging though...what happens if i can't go all the way up?

    my bench form is not perfect but what i like about it it is easy to do semi-decent form and make gains

    the lat pull down machine is another exercise that i've had trouble with making gains...now that i think about it, both of their motions are kinda similar

  12. #12
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    Quote Originally Posted by amg358
    yep i do them just like the guy in the video

    i am thinking it is the full range of motion...i am having trouble judging though...what happens if i can't go all the way up?

    my bench form is not perfect but what i like about it it is easy to do semi-decent form and make gains

    the lat pull down machine is another exercise that i've had trouble with making gains...now that i think about it, both of their motions are kinda similar
    You could a try a lighter weight and make the movement take longer. Ex 1-2 seconds up, hold for a 3-4 count and 1-2 seconds down. That usually kills my traps. Also I would use this last in your routine, after deadlifts and barbell rows.

    Lat pull down and shrugs are not the same by any stretch. Weight is pulling your arms down in shrugs and your traps to all the work. You are pulling the weight down in lat pulldowns and they hit your lats! Think of lat pull downs as chinups/pullups.

  13. #13
    Senior Member cphafner's Avatar
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    behind the back shrugs with a barbell will hit them harder. Whatever way you perform the exercise, hold them at the top for a good contraction.
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  14. #14
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Davidelmo
    Yeah, traps are a horrible point for me too.. they just dont get any thickness to them.

    I do deadlifts and the weight has increased dramatically but my traps just dont seem to want to grow
    Eating like a horse helps, trust me on that one
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  15. #15
    Cock-Diesel Bound Optimum08's Avatar
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    and genetics plays a big part in what muscles develop thickness and muscular structure...the reason you aren't "growing" traps could be because your not genetically predisposed to do so.
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  16. #16
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Optimum08
    and genetics plays a big part in what muscles develop thickness and muscular structure...the reason you aren't "growing" traps could be because your not genetically predisposed to do so.
    But even though genetics may be why muscles dont grow as much as youd like them to. They can still get incredibly strong cant they? Or does strength come with genetics too? i spose it does doesnt it
    My Journal

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    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
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  17. #17
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    its all genetics also i forgot to add that, my traps NOT flexed are not big at all, only pop up about 1 inch and i can shrug 6 plates per side, i guess its all genetics.
    2000 or bust

  18. #18
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Stumprrp
    its all genetics also i forgot to add that, my traps NOT flexed are not big at all, only pop up about 1 inch and i can shrug 6 plates per side, i guess its all genetics.
    With a full ROM? squeeze and hold at the top for a couple seconds?
    If so. damn thats some awesome shrugging.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  19. #19
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    its impossible to hold 585 lbs bro haha, full rom though lol.
    Last edited by Stumprrp; 04-23-2006 at 02:39 PM.
    2000 or bust

  20. #20
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Stumprrp
    its impossible to hold 585 lbs bro haha.
    Nothings impossible................. (rolls eyes)
    Last edited by Goodwinm; 04-23-2006 at 02:42 PM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  21. #21
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    Quote Originally Posted by Stumprrp
    its impossible to hold 585 lbs bro haha, full rom though lol.
    Please explain.

    "The only easy day was yesterday."

  22. #22
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by sCaRz*Of*PaiN
    Please explain.

    loving that big ass emoticon
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  23. #23
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    It's great, isn't it?
    "The only easy day was yesterday."

  24. #24
    Senior Member HeavyBomber's Avatar
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    Quote Originally Posted by Stumprrp
    its all genetics also i forgot to add that, my traps NOT flexed are not big at all, only pop up about 1 inch and i can shrug 6 plates per side, i guess its all genetics.

    Wow 585 at age 16! Do you use chalk, straps, ot both?
    Last edited by HeavyBomber; 04-23-2006 at 04:19 PM.

  25. #25
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    straps for sure, i want to try chalk though but my gym doesnt allow it, when i asked they looked at me like i am nuts. its a YMCA full of bench jockeys.
    2000 or bust

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