tonite at the gym

[DocColossus]

Hey OP if I could just throw this food for thought your way...

I have been known at all 3 of my gyms (yes, 3 gyms, one for normal workouts, one for strongman equipment and one for heavy *ss dumbbells) as the guy that bends the bars with Rack Pulls and Shrugs... Not to state e-stats, but I feel it adds some credibility to what I'm going to suggest, but I can dumbbell shrug 150lb with strict form for 25-30 reps, and barbell shrug anywhere from 700lb-800lb for sets of 10-12 or even 15 reps, and 800-900 for sets of 6-8 reps or so... Rack pulls are roughly the same weight wise.

With that said, I have found the BEST results for my shrugging to come from slow, strict repetitions using lighter weight dumbbells, for sets of anywhere from 25-50 reps per set. The high rep moderately heavy (though still very light in comparison) sets allowed me to thicken the upper and lower traps up nicely...

A typical trap routine for me these days looks like:

Barbell Shrugs 710x12,12,12,12.
Dumbbell Shrugs 75x25,25,25,25,25.

Seems high volume but it really isn't, not for the traps anyways, at least not for me. I'm all about finding balance within training volume, and have found this element of higher volume works together nicely with my lower volume routine for the other major muscle groups...

Anyways thought I would throw the lower weight higher rep concept out there, up to you on whether to use it or not... Message me if you have any questions!

Keep up the good work brother!

[moore_716]

no problem. I am always open to thoughts and insight. Right now I just have a goal of doing 500+ for a couple of reps. My gym only has db's that go up to 100# and I can rep them 20x pretty easily. Normally after bb shrugs I will do the db shrugs for more of a burn. I like to warm up to the heavy ones to preexhaust the muscle and then finish with behind the back shurgs and the db shrugs. I will never get to your weights that is awesome. I'm pretty happy now too. My bw is at 192-194 so I don't think the weight I'm doing is all that bad. Once again your sets are amazing.

[DocColossus]

Originally Posted by moore_716

I will never get to your weights that is awesome.

Never say never man, you don't know what the future will hold, just have to keep consistent and do it to it!

[bb12]

nice numbers

[Kpettitt]

good lord man!! You're a monster!!! I feel even more lazy after reading that!!--- I'm snowed in and can't get to the gym! lol

[rippednmichigan]

Originally Posted by Kpettitt

good lord man!! You're a monster!!! I feel even more lazy after reading that!!--- I'm snowed in and can't get to the gym! lol

Snowed in in NC? Damn we're in Michigan and I did 3 miles today. My sis lives in SC, did you guys just get hit or what?