Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

Reply
 
Thread Tools Search this Thread Display Modes
Old 05-29-2013, 04:35 AM   #1
Dray
Senior Member
Max Brawn
Points: 10,100, Level: 67 Points: 10,100, Level: 67 Points: 10,100, Level: 67
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Feb 2013
Location: tldu
Posts: 4,126
Training Type: Fullbody
Fav Exercise: bench press
Reputation: 245355
Dray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master member
Default Power Shrugs - any advice?

I'll be trying these for the first time tomorrow (as my choice for "upper back" #2 per week, for 5/3/1 SST), and was wondering whether there's anything I should keep in mind, or definitely *not* do, etc.

No idea what weight to use, but this just means the sets will be ramped up. Unless there's, say, a good ratio to go for (relative to max deadlift, maybe?)

I already know that using straps is common, and probably a good idea anyway. Anything else?

Oh, just one relevant detail I can think of that might be important - there's no power rack/cage thing at the local gym (so, no pins, etc.) Just a "half rack" or whatever they're called; it looks a lot like this:

__________________
My training log
Dray is offline   Reply With Quote
Sponsored Links
Old 05-29-2013, 07:48 AM   #2
Hunterace
I'm quitting next week!
Max Brawn
Points: 17,415, Level: 84 Points: 17,415, Level: 84 Points: 17,415, Level: 84
Activity: 6% Activity: 6% Activity: 6%
 
Hunterace's Avatar
 

Join Date: Oct 2012
Location: Sitting on ass!
Posts: 7,796
Training Exp: I read a study!
Training Type: None
Fav Exercise: Sex
Fav Supp: Porn
Reputation: 718031
Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!
Default

That rack should do fine since you're taller like me. I set my pins just above my knees. I use straps for all my sets so I can go heavy. Be explosive, but not out of control. Not sure there's a % relative to deads, just try them out.
__________________
~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
Hunterace is offline   Reply With Quote
Old 05-29-2013, 07:56 AM   #3
Dray
Senior Member
Max Brawn
Points: 10,100, Level: 67 Points: 10,100, Level: 67 Points: 10,100, Level: 67
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Feb 2013
Location: tldu
Posts: 4,126
Training Type: Fullbody
Fav Exercise: bench press
Reputation: 245355
Dray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master member
Default

Thanks, Hunter. I'll see how they go with that crappy old rack, lol.

Wouldn't even be asking, but I gather these are meant to be done heavy, and since I last managed to hurt myself (it was the back, too) I've become a bit more cautious when approaching new or slightly new stuff.
__________________
My training log
Dray is offline   Reply With Quote
Old 05-29-2013, 08:03 AM   #4
Hunterace
I'm quitting next week!
Max Brawn
Points: 17,415, Level: 84 Points: 17,415, Level: 84 Points: 17,415, Level: 84
Activity: 6% Activity: 6% Activity: 6%
 
Hunterace's Avatar
 

Join Date: Oct 2012
Location: Sitting on ass!
Posts: 7,796
Training Exp: I read a study!
Training Type: None
Fav Exercise: Sex
Fav Supp: Porn
Reputation: 718031
Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!
Default

Whenever trying a new lift, start lighter. There's no need to go crazy the first day. I'd say try 70% of your 1RM of deads. Try for at least 10 reps, think you'd be able to do 20 honestly. Do it for 3-5 sets, ramp up if you wish. I normally just hit sets of 10 for heavy using the same weight and use 70-80% for sets of 20ish if you want to do higher rep sets. Keep the first day lighter and don't go crazy, with a new lift you'll be beat up
__________________
~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
Hunterace is offline   Reply With Quote
Old 05-29-2013, 08:16 AM   #5
Dray
Senior Member
Max Brawn
Points: 10,100, Level: 67 Points: 10,100, Level: 67 Points: 10,100, Level: 67
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Feb 2013
Location: tldu
Posts: 4,126
Training Type: Fullbody
Fav Exercise: bench press
Reputation: 245355
Dray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master member
Default

Quote:
Originally Posted by Hunterace View Post
Whenever trying a new lift, start lighter. There's no need to go crazy the first day. I'd say try 70% of your 1RM of deads. Try for at least 10 reps, think you'd be able to do 20 honestly. Do it for 3-5 sets, ramp up if you wish. I normally just hit sets of 10 for heavy using the same weight and use 70-80% for sets of 20ish if you want to do higher rep sets. Keep the first day lighter and don't go crazy, with a new lift you'll be beat up
Cool. And yes, feeling beat up is especially a concern with this one*, because the day after, I'll be doing squats and SLDLs. I can feel the pain already, heh.


* Leading me to wonder if power shrugs are a smart choice. But anyway...
__________________
My training log
Dray is offline   Reply With Quote
Old 05-29-2013, 08:20 AM   #6
Hunterace
I'm quitting next week!
Max Brawn
Points: 17,415, Level: 84 Points: 17,415, Level: 84 Points: 17,415, Level: 84
Activity: 6% Activity: 6% Activity: 6%
 
Hunterace's Avatar
 

Join Date: Oct 2012
Location: Sitting on ass!
Posts: 7,796
Training Exp: I read a study!
Training Type: None
Fav Exercise: Sex
Fav Supp: Porn
Reputation: 718031
Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!
Default

Oh yea, having the bar on your traps the next day will be fun ! A few weeks and you'll be used to it though. If you're like me you'll love them though, regardless of the pain or soreness. I did the slow paused shrugs for a long time and it did nothing for growing my traps. Since I switched to power shrugs, my traps are jumping up!
__________________
~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
Hunterace is offline   Reply With Quote
Old 05-31-2013, 11:41 AM   #7
thexman
Junior Member
New Brawn
Points: 1,546, Level: 22 Points: 1,546, Level: 22 Points: 1,546, Level: 22
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Mar 2012
Posts: 25
Reputation: 1160
thexman has made some good poststhexman has made some good poststhexman has made some good poststhexman has made some good poststhexman has made some good poststhexman has made some good poststhexman has made some good poststhexman has made some good poststhexman has made some good posts
Default

Why not get more bang for your buck and make them high pulls (but only pull to your mid-stomach).

This will not only make your traps huge, but your shoulders, lats, upper back and biceps.
thexman is offline   Reply With Quote
Old 05-31-2013, 11:51 AM   #8
1morerep
Senior Member
Max Brawn
Points: 5,041, Level: 45 Points: 5,041, Level: 45 Points: 5,041, Level: 45
Activity: 0% Activity: 0% Activity: 0%
 
1morerep's Avatar
 

Join Date: Jan 2013
Posts: 1,625
Reputation: 52264
1morerep is a lifting beast1morerep is a lifting beast1morerep is a lifting beast1morerep is a lifting beast1morerep is a lifting beast1morerep is a lifting beast1morerep is a lifting beast1morerep is a lifting beast1morerep is a lifting beast1morerep is a lifting beast1morerep is a lifting beast
Default

I think this is a curl rack... LOL!!!

Quote:
Originally Posted by Dray View Post

Oh, just one relevant detail I can think of that might be important - there's no power rack/cage thing at the local gym (so, no pins, etc.) Just a "half rack" or whatever they're called; it looks a lot like this:

__________________
555/400/515 (190)198 WT class (40-44)


540/385/515 (previous meet)



http://www.metalmilitia-va.com/

Only those who risk going too far can possibly find out how far they can go!!!


1MOREREP 2014
1morerep is offline   Reply With Quote
Old 05-31-2013, 11:54 AM   #9
Dray
Senior Member
Max Brawn
Points: 10,100, Level: 67 Points: 10,100, Level: 67 Points: 10,100, Level: 67
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Feb 2013
Location: tldu
Posts: 4,126
Training Type: Fullbody
Fav Exercise: bench press
Reputation: 245355
Dray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master member
Default

Quote:
Originally Posted by thexman View Post
Why not get more bang for your buck and make them high pulls (but only pull to your mid-stomach).

This will not only make your traps huge, but your shoulders, lats, upper back and biceps.
High pulls have been working well for you?

I've never tried them. Just used to do the full power clean thing, because Starting Strength. Actually, did muck around with hang cleans one day, for the heck of it. Still, not quite the same thing.

I'm doing bicep iso work, plenty of lat work, quite a bit of shoulder punishment...

And is it at all possible that I might be able to shift more weight with a power shrug than with a high pull? I should be power shrugging over 200kg soon, I imagine.

If so, I'd rather do power shrugs. Upper traps and surrounding musculature is an area that's been lacking for me, since well, I was born, haha. Efficiency is what I'm after.
__________________
My training log
Dray is offline   Reply With Quote
Old 05-31-2013, 11:56 AM   #10
Dray
Senior Member
Max Brawn
Points: 10,100, Level: 67 Points: 10,100, Level: 67 Points: 10,100, Level: 67
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Feb 2013
Location: tldu
Posts: 4,126
Training Type: Fullbody
Fav Exercise: bench press
Reputation: 245355
Dray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master member
Default

Quote:
Originally Posted by 1morerep View Post
I think this is a curl rack... LOL!!!
Well, to be fair, the one in the local gym might be a bit taller, but otherwise, it looks very much like that.

But while I'm posting anyway, what the freaking heck is a curl rack (lol), and why in all the blazes might a person require one?!
__________________
My training log
Dray is offline   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
DB or BB shrugs? Shaneybear Muscle Building and Bodybuilding 12 10-11-2012 08:28 AM
Power Shrugs BendtheBar Exercise Database 2 05-07-2011 09:55 AM
Barbell Shrugs BendtheBar Exercise Database 3 05-07-2011 08:34 AM
Asking Some Advice for a good friend who needs some damn advice MMA Max Muscle Building and Bodybuilding 7 05-07-2010 04:27 PM
Power Shrugs w/Slow Negatives BendtheBar Powerlifting & Strength Training 13 04-02-2010 06:04 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 12:27 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.