Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: SirTraps on November 23, 2007, 10:58:24 AM
-
(barbell) and what is considered "good weight" ?
I use 235-240 pounds and do 6-8 reps with good form. I warm up with 135 to 185, 185 is too easy and doesnt do much.
Its an individual thing like everything else, but this is an exercise i never used to do, and really like them. D-bells suck and expose you more to a rotator cuff injury in my opinion.
-
500-600lbs when i do them...but lately they seem to be responding to deadlifts and no direct work more than they ever did shrugs. Straps in and start shruggin! I used to use around 700lbs..then i saw a video of what i was doing...
needless to say i dropped the weight..alot
-
500-600lbs when i do them...but lately they seem to be responding to deadlifts and no direct work more than they ever did shrugs. Straps in and start shruggin! I used to use around 700lbs..then i saw a video of what i was doing...
needless to say i dropped the weight..alot
500lbs .. 585..
-
i've never done shrugs i do deadlift though and i find my traps aren't too bad, i found high pulls really work them too.
-
sorry Wicked, im going to have to call Bullshit once again. ::) This is becoming a trend im afraid. ;D
-
sorry Wicked, im going to have to call Bullshit once again. ::) This is becoming a trend im afraid. ;D
hahaha...want to see some more bullshit..go check out my log lately. You'll type it til you're hands cramp! ;D
-
600 pound shrugs huh ? and you used to do 700 pound shrugs ? how much do you weigh ? I guess i should have said strict reps with full range of motion.
-
2 sets of 8-10 135 lbs I don't do them a lot.
-
405 8-12 reps
-
i've never done shrugs i do deadlift though and i find my traps aren't too bad, i found high pulls really work them too.
I agree with you on this, never do shrugs, the pull on deads take care of traps
-
Agree with TWT, 600-700 shrugs are not out of the question when training with serious intent. The traps are a very powerful short range muscle group and should be trained that way. I prefer a power rack, where some people have used up to 800-900lbs+ for partial reps in regular workouts. Than they drop the weight a couple of hundred and to do fuller range shrugs. (mini version of Wave training) I being one of those people in the past. I prefer a trap bar (more natural grip & the bar will not rub/drag against any part of the body) but can not slide on enough weight for the extra heavy stuff.
I think most guy's here, through no fault of their own, are not exposed to extra heavy lifting gyms. So when 600-700lb shrug are mentioned, they will have doubts. The BS flag is hoisted. Gold's, World's, etc can be good training places but most will not cater to the extreme heavy workouts that a lot of the smaller, independent gym's will. I train at a small, limited membership, converted three car garage gym that is more designed for power work. Heavy lifting happens (extreme to the average trainer who would train at a commercial chain gym) everyday in places like that. Really no big deal, that's just the way it is. We have a couple of 9ft bars for shrugging, Dl's, squats and such. Good Luck.
-
800-900 pound shrugs, maybe for 300 pound powerlifters who are juiced to the gills. Ive lifted in a lot of gyms for many years, and i dont recall ever seeing anyone doing shrugs with 700 pounds. There was one dumbass doing 3 inch partials on the smith machine, but that doesnt count.
-
Agree with TWT, 600-700 shrugs are not out of the question when training with serious intent. The traps are a very powerful short range muscle group and should be trained that way. I prefer a power rack, where some people have used up to 800-900lbs+ for partial reps in regular workouts. Than they drop the weight a couple of hundred and to do fuller range shrugs. (mini version of Wave training) I being one of those people in the past. I prefer a trap bar (more natural grip & the bar will not rub/drag against any part of the body) but can not slide on enough weight for the extra heavy stuff.
I think most guy's here, through no fault of their own, are not exposed to extra heavy lifting gyms. So when 600-700lb shrug are mentioned, they will have doubts. The BS flag is hoisted. Gold's, World's, etc can be good training places but most will not cater to the extreme heavy workouts that a lot of the smaller, independent gym's will. I train at a small, limited membership, converted three car garage gym that is more designed for power work. Heavy lifting happens (extreme to the average trainer who would train at a commercial chain gym) everyday in places like that. Really no big deal, that's just the way it is. We have a couple of 9ft bars for shrugging, Dl's, squats and such. Good Luck.
::)
-
1200-1600lbs, right wicked?
-
I feel like a pussy in threads like this ;D
-
I feel like a pussy in threads like this ;D
HAHAHHAH Yeah I know how you feel!!
-
I feel like a pussy in threads like this ;D
I know the feeling man :-[
-
I feel like a pussy in threads like this ;D
Me too. 700lb shrugs. Congrats...youre better than WPO caliber powerlifters!
Jason
-
Me too. 700lb shrugs. Congrats...youre better than WPO caliber powerlifters!
Jason
hahahaha, classic, Jason deadlifts 650 pounds OFF THE FLOOR and EVEN HE doesn't use 700 on shrugs, shrugs are easily the most abused bastardized movement in existance.
-
Between 3 and 5 plates a side depending on reps / diet or off-season and on / off cycle.
-
Me too. 700lb shrugs. Congrats...youre better than WPO caliber powerlifters!
Jason
jpm101 must be one of the thousands that sees 600lb benches and 950lb deadlifts everyday. I need to find a gym like that.
-
jpm101 must be one of the thousands that sees 600lb benches and 950lb deadlifts everyday. I need to find a gym like that.
hahahahhaa, 600-900 is nothing for "jpm", him and his "training buds" routinely work up to 2000 pounds for bench lockouts and 3000 for squat lockouts.
-
hahahahhaa, 600-900 is nothing for "jpm", him and his "training buds" routinely work up to 2000 pounds for bench lockouts and 3000 for squat lockouts.
jpm and his buddies are so strong, I'm impressed. ::)
I hope they rip their arms out of thier sockets doing 700lb shrugs.
-
HAHAHA.
I'm sure there are a few strong dudes around here, but I'd bet most people that are shrugging with anything over 225 are bouncing the weight up and down with a four inch range of motion.
Another ego lift that people use too much weight on.
-
hahahahhaa, 600-900 is nothing for "jpm", him and his "training buds" routinely work up to 2000 pounds for bench lockouts and 3000 for squat lockouts.
Im sure they laugh in the face of 2000lb lockouts. Theyre that hardcore!!!!ARRRRRRRRRRRRRRR!!!!! What a toolshed.
Jason
-
I use pretty light weights with shrugs. I only use dumbbells and the heaviest i would go is the 120's. I use high reps and a long range of motion as possible, really squeezing hard at the top and holding it for a few seconds.
My traps are shit though. Don't respond to any training type very well.
-
I don't do barbell shrugs anymore. Every other week or so I do a couple sets of dumbbell shrugs (50lbs. & maybe 20-30 reps depending on how I feel).
-
IMO , narrow grip upright rows are a better trap builder than shrugs. So many guys load up plates (700 lbs, oh brother ::)) and do bouncy reps. It is one of the easiest exercises to do half reps with.
-
Power shrugs with 675 with straps for sets of 5 reps.
Strict shrugs with a pause at the top with 495 for 10-15 reps.
Now i use the hammer strength shrug machine seated with 5 plates per side for 10-12 reps.
Deadlifts build them very well but i still like to work them. My traps are always extremely sore after a powerlifting meet where i max out on deads.
8)
-
Power shrugs with 675 with straps for sets of 5 reps.
Strict shrugs with a pause at the top with 495 for 10-15 reps.
Now i use the hammer strength shrug machine seated with 5 plates per side for 10-12 reps.
Deadlifts build them very well but i still like to work them. My traps are always extremely sore after a powerlifting meet where i max out on deads.
8)
bullshit.
-
bullshit.
OK OK OK...i'll be honest, i got 11 reps when doing the hammer shrugs WITH straps!!!
i'll get 12 this thursday!
8)
-
OK OK OK...i'll be honest, i got 11 reps when doing the hammer shrugs WITH straps!!!
i'll get 12 this thursday!
8)
Thatīs why you call yourself "O v e r l o a d"......(and to do so, 2 things are important, "goalsetting & motivation"...)
sometimes i`m real angry before my next workout, because i know what i had done in the last workout for the same musclegroups 5-7 days before, and i always have my minimum goal to reach the same reps & weights than in the workout before, but honestly i don`t like it if i can`t do 1-2 reps more....when i reach a plateau iīll rest a few days, and start with a new workout routine....
-
Thatīs why you call yourself "O v e r l o a d"......(and to do so, 2 things are important, "goalsetting & motivation"...)
sometimes i`m real angry before my next workout, because i know what i had done in the last workout for the same musclegroups 5-7 days before, and i always have my minimum goal to reach the same reps & weights than in the workout before, but honestly i don`t like it if i can`t do 1-2 reps more....when i reach a plateau iīll rest a few days, and start with a new workout routine....
My name comes from Max-OT, which has been a staple of my training for a long time. i think it is a great protocol for beginners and advanced lifters.
i train like you mentioned, each workout i either get 1-2 more reps or i add 5 pounds.
8)
-
Power shrugs with 675 with straps for sets of 5 reps.
Strict shrugs with a pause at the top with 495 for 10-15 reps.
Now i use the hammer strength shrug machine seated with 5 plates per side for 10-12 reps.
Deadlifts build them very well but i still like to work them. My traps are always extremely sore after a powerlifting meet where i max out on deads.
8)
Don't troll the training board bro.
Not cool.
-
My traps are shit though. Don't respond to any training type very well.
Don't even respond to high reps? Ever tried low reps, bigger weights?
-
Don't troll the training board bro.
Not cool.
Coming from a troll?
makes sence i guess from a limited frame of reference.
i'll let you kids continue, i'd hate to post up numbers you guys don't find possible with 10+ years of powerlifting and gear use. i've posted my lifts for years and still you kids cry.
Good luck.
8)
-
Coming from a troll?
makes sence i guess from a limited frame of reference.
i'll let you kids continue, i'd hate to post up numbers you guys don't find possible with 10+ years of powerlifting and gear use. i've posted my lifts for years and still you kids cry.
Good luck.
8)
yeah like the 590 bench at 220 that you never provided proof of, right? ::)
-
well, i feel like a baby besides so many monsters LOL but i will be honest,
the heaviest set i go with something between 270-300 lbs, on the bar shugs (on the front) for 8 -10 reps, more or less quick movement but holding like 2 seconds on the top....
if i go heavier i cant do the movement properly, this is the max poundage for me at the moment...but im gaining very good gains with it (i came from non-existant traps to medium-good looking ones ;D)
when i finish the veins in my neck looks like they are going to explode
-
if you havnt put far too much weight on the bar for shrugs youve never lived... actualy, i like to do them drop set style.. start at 5 which is probaly a bit too heavy then 4 then 3 plates... i think the heavy stretch under that load does them the world of good
-
yeah like the 590 bench at 220 that you never provided proof of, right? ::)
I honestly don't care if people believe me or not. i lift for myself, not internet morons with no life.
BUT, i'll make an exception JUST FOR YOU DAVEY!!!
YOU post a video of your 495 pound squats for 12 DEEP reps and i'll post the video's of my 590 bench, 635 deadlift and deadlift 405 for 18 reps with a 1 second pause between each rep. all of these are drug free lifts as well!!!
DEAL?
PM if you don't want to post it here.
8)
-
I honestly don't care if people believe me or not. i lift for myself, not internet morons with no life.
BUT, i'll make an exception JUST FOR YOU DAVEY!!!
YOU post a video of your 495 pound squats for 12 DEEP reps and i'll post the video's of my 590 bench, 635 deadlift and deadlift 405 for 18 reps with a 1 second pause between each rep. all of these are drug free lifts as well!!!
DEAL?
PM if you don't want to post it here.
8)
hahahaha, i never claimed to squat 495 for 12 moron, just post the video, shit a 590 bench at 220 will make you the pound for pound strongest guy on getbig, just post it up.
-
I've never really gone higher than 405lbs for shrugs - don't see the point. I'd rather hammer out 20 reps with 315 on the bar than do the strange "holding the bar at waist level calf raises" which I see some people doing.
Hammer shrugs are great though for ego lifters - when holding the bars your palms are facing your outer thighs and you can put 8 or 9 plates on there and rep out with ease. Not a true reflection of strength though.
-
you dont need alot of weight to build traps... focus on form and trap contractions and you can build a good look with just dumbells, plus your forearms will get bigger if you use dumbells.
at least, in my limited experience, that is what i have found.
for my own weights..i use to go as heavy as my gym dumbells would go (120 lbs), but i have lowered the weight and go for higher reps with better form and a firmer grip and i see alot better shape to my traps without any loss in size, and my forearms are growing as well.
-
Do you guys do the shrugs "up and down", or that "up and roll" (like Levrone in MM3) motion? Because I find that I could use more weight with the up and down motion, but had to really lower the weight to do it "up and roll" motion .
Also how do ya'll rate dumbell shrugs vs. barbell shrugs
-
Do you guys do the shrugs "up and down", or that "up and roll" (like Levrone in MM3) motion? Because I find that I could use more weight with the up and down motion, but had to really lower the weight to do it "up and roll" motion .
Also how do ya'll rate dumbell shrugs vs. barbell shrugs
I prefer the "straight up and down" motion - that rolling thing that Levrone does may suit some people but I just find it doesn't place any extra stress on the traps or stimulate growth any better.
Prefer barbell to dumbell.
-
I currently only use 315 lbs on my heaviest sets, from the front and with straps. I know that's not too impressive, considering the amount of weight some other guys are posting. I only use enough to get the job done and aim for 10 - 12 full-range reps, but I am going all-out and only terminate the set when I can only get half-reps. I'm concerned with trap development; not how much weight I can use. I use a semi-explosive movement, which for me is actually pretty strict compared to most guys I see in the gym.
I also don't stand perfectly straight up. I bend at the waist about 10 degrees and maintain that position throughout the entire set. I can feel the traps work a lot better that way. If you think about it, the traps are located on top of your shoulder girdle but also slightly to the rear. With the slight bend at the waist, I feel I am using gravity to its best advantage to get a direct hit on the traps in this manner. Might not be for everyone though; give it a try and see if it suits you.
I almost always start my trap workout with behind the back shrugs though, originally popularized by Lee Haney back in the day. These are a bit like mini upright rows from the rear though, since I do bend my elbows as I pull the bar as high as possible (which is only a couple inches higher than the top of my glutes). I currently only go up to 205 lbs with these, but I need a light enough weight that I can still feel my traps squeeze in the top position and feel my shoulder blades squeeze together as well. I work within a power rack with this exercise. Picking up a heavy barbell off the floor from behind your back puts your lower back in a bad position and the potential for injury is too great; with the power rack, you only need to initially lift the bar a few inches and you can begin your reps already. I feel this is the best overall trap exercise.
DB Shrugs are great too. I get the best feel by holding the bells with my palms at a 45 degree angle slightly to the side of my thighs, rather than directly in front with palms straight in line (such as mimicking holding a barbell) or directly to my sides with palms facing each other. I currently am able to use 120 lbs to 130 lbs bells, but again weight is relative.
For all exercises, no matter what bodypart is being trained, I can't stress enough about squeezing the muscles involved from the time the set starts to the time it's done. For example, when training traps, I'm squeezing my traps, entire shoulder girdle, legs, arms, and concentrate on keeping my trunk sturdy and stable even BEFORE I move the weight an inch, and I don't let up until the set is done. Also, you need to always challenge yourself to get one or two more reps than the last workout or be able to add a little bit more weight resistance while still being able to reach the same number of reps you did the last time. Realistically, you can't reach this goal every workout. But you need to always strive for it no matter what. A training log is important so that you can look back two, three, four weeks ago and see what you were able to do back then and try to improve upon it (either with rep increase or weight increase).
Although I'm only into my 5th month back into training after a 7-year layoff, overall I have more than a decade of experience prior to my layoff so I know what works best for my body. My strength is steadily improving, and more importantly I'm adding muscle steadily as well. I'm currently at 280 lbs at 5' 10.5"; I've got a little bit of a belly, but it's getting better slowly but surely. :P
Sorry for the long-ass post, but anybody can just state in two sentences what exercises they use. The purpose of this board is to help others right? I hope my post helps somebody out there. Good luck everybody!
-
a great peice of kit for shrugs used to be the old universal benchpress machines, where its attached to 4 stations( decades old ) u could load the handles up with plates and rep out
-
great post Lucky Lance...constant tension on the targeted muscle throughout the entire range of motion..that's the key for any exercise..for me 225-315 for bbshrugs..
-
I currently only use 315 lbs on my heaviest sets, from the front and with straps. I know that's not too impressive, considering the amount of weight some other guys are posting. I only use enough to get the job done and aim for 10 - 12 full-range reps, but I am going all-out and only terminate the set when I can only get half-reps. I'm concerned with trap development; not how much weight I can use. I use a semi-explosive movement, which for me is actually pretty strict compared to most guys I see in the gym.
I also don't stand perfectly straight up. I bend at the waist about 10 degrees and maintain that position throughout the entire set. I can feel the traps work a lot better that way. If you think about it, the traps are located on top of your shoulder girdle but also slightly to the rear. With the slight bend at the waist, I feel I am using gravity to its best advantage to get a direct hit on the traps in this manner. Might not be for everyone though; give it a try and see if it suits you.
I almost always start my trap workout with behind the back shrugs though, originally popularized by Lee Haney back in the day. These are a bit like mini upright rows from the rear though, since I do bend my elbows as I pull the bar as high as possible (which is only a couple inches higher than the top of my glutes). I currently only go up to 205 lbs with these, but I need a light enough weight that I can still feel my traps squeeze in the top position and feel my shoulder blades squeeze together as well. I work within a power rack with this exercise. Picking up a heavy barbell off the floor from behind your back puts your lower back in a bad position and the potential for injury is too great; with the power rack, you only need to initially lift the bar a few inches and you can begin your reps already. I feel this is the best overall trap exercise.
DB Shrugs are great too. I get the best feel by holding the bells with my palms at a 45 degree angle slightly to the side of my thighs, rather than directly in front with palms straight in line (such as mimicking holding a barbell) or directly to my sides with palms facing each other. I currently am able to use 120 lbs to 130 lbs bells, but again weight is relative.
For all exercises, no matter what bodypart is being trained, I can't stress enough about squeezing the muscles involved from the time the set starts to the time it's done. For example, when training traps, I'm squeezing my traps, entire shoulder girdle, legs, arms, and concentrate on keeping my trunk sturdy and stable even BEFORE I move the weight an inch, and I don't let up until the set is done. Also, you need to always challenge yourself to get one or two more reps than the last workout or be able to add a little bit more weight resistance while still being able to reach the same number of reps you did the last time. Realistically, you can't reach this goal every workout. But you need to always strive for it no matter what. A training log is important so that you can look back two, three, four weeks ago and see what you were able to do back then and try to improve upon it (either with rep increase or weight increase).
Although I'm only into my 5th month back into training after a 7-year layoff, overall I have more than a decade of experience prior to my layoff so I know what works best for my body. My strength is steadily improving, and more importantly I'm adding muscle steadily as well. I'm currently at 280 lbs at 5' 10.5"; I've got a little bit of a belly, but it's getting better slowly but surely. :P
Sorry for the long-ass post, but anybody can just state in two sentences what exercises they use. The purpose of this board is to help others right? I hope my post helps somebody out there. Good luck everybody!
Next time please say in 20 words or less. Thanks.
-
Next time please say in 20 words or less. Thanks.
Haha yeah. There could have been some good info in there, but i'm not gonna read for 10 minutes to find out.
-
Haha yeah. There could have been some good info in there, but i'm not gonna read for 10 minutes to find out.
Wait a minute -- so you're telling me that out of the 14 hours a day you guys spend on GetBig, you can't spare 10 minutes to read my post and possibly learn some helpful info? :P
-
Wait a minute -- so you're telling me that out of the 14 hours a day you guys spend on GetBig, you can't spare 10 minutes to read my post and possibly learn some helpful info? :P
Hey man, i only spend about 13hrs a day here. Geez. ;D
Nah man its all good, just remember, the longer it is, the less people are going to read it.
-
American's want short sound (or reading) bites. Instant information is what is required, correct or incorrect. It really does not matter much. So things like " squats for legs and benches for chest" or "8-12 reps are best for everyone" always all are easier to digest and understand mentally. Thinking & understanding training styles, for the individual BB'er, requires planned thought process. Too much mental energy for some who come here. And besides, their lips have to move a lot when reading that long stuff.
If anyone wants better involvement of the trap when when doing HI-pulls/cleans than use the example of the Olympic lifters. Thick and muscular traps/upper backs as the goal. Contract/squeeze the traps during the lift, keep them in mind as a muscle group. Do this during the middle and top range of the Hi-pulls/clean mostly, using the arms as a starter for the lift. BB'ers will depend too much on the arms for pulling all the way up and not enough on the traps themselves. Making the Hi-pull/cleans more affective for the traps, SS shrugs right after your pulls.
I started serious rack shrugs my first year of college football. My senior year using 900+ for partial reps (3X3's usually) and with-in the 750 range for full reps. I was, by no means, the only lineman to do this. I was just one of a few. I weighted between 270-280 as a senior (I weight 235-240 now at 6'2 and 35 years old). We would also stand in the full DL position and hold an extra heavy weight for 20 to 30 seconds (straps of course...from a PR). Also did this when in the full top holding contracted position of shrugs (trying to touch the ears in theory). Both outstanding movements. Some did Hise shrugs, which added a lot of muscle to a lot of guy's I have trained with back than. A very overlooked body power exercise. Good Luck.
-
American's want short sound (or reading) bites. Instant information is what is required, correct or incorrect. It really does not matter much. So things like " squats for legs and benches for chest" or "8-12 reps are best for everyone" always all are easier to digest and understand mentally. Thinking & understanding training styles, for the individual BB'er, requires planned thought process. Too much mental energy for some who come here. And besides, their lips have to move a lot when reading that long stuff.
If anyone wants better involvement of the trap when when doing HI-pulls/cleans than use the example of the Olympic lifters. Thick and muscular traps/upper backs as the goal. Contract/squeeze the traps during the lift, keep them in mind as a muscle group. Do this during the middle and top range of the Hi-pulls/clean mostly, using the arms as a starter for the lift. BB'ers will depend too much on the arms for pulling all the way up and not enough on the traps themselves. Making the Hi-pull/cleans more affective for the traps, SS shrugs right after your pulls.
I started serious rack shrugs my first year of college football. My senior year using 900+ for partial reps (3X3's usually) and with-in the 750 range for full reps. I was, by no means, the only lineman to do this. I was just one of a few. I weighted between 270-280 as a senior (I weight 235-240 now at 6'2 and 35 years old). We would also stand in the full DL position and hold an extra heavy weight for 20 to 30 seconds (straps of course...from a PR). Also did this when in the full top holding contracted position of shrugs (trying to touch the ears in theory). Both outstanding movements. Some did Hise shrugs, which added a lot of muscle to a lot of guy's I have trained with back than. A very overlooked body power exercise. Good Luck.
let's see a picture man, you sound like a big dude.
-
Hey man, i only spend about 13hrs a day here. Geez. ;D
Nah man its all good, just remember, the longer it is, the less people are going to read it.
Wassup man; nah, I was just messin' with people; having fun. Hopefully later they'll take some time to read my post even though they won't admit it. A visual aid like a video would be best and hold people's attention, but I don't want to see my fat arse on video let alone have other people see it!! ;D
-
American's want short sound (or reading) bites. Instant information is what is required, correct or incorrect. It really does not matter much. So things like " squats for legs and benches for chest" or "8-12 reps are best for everyone" always all are easier to digest and understand mentally. Thinking & understanding training styles, for the individual BB'er, requires planned thought process. Too much mental energy for some who come here. And besides, their lips have to move a lot when reading that long stuff.
You sound like a manager like I am in the real world. Yeah, people (and especially American's like myself) are so "visual" in their way of learning and retaining info; I think I read somewhere that 90% of what we learn is via what we see, and the other 10% is from reading, listenting, etc.
You've got some great tips; maybe I'll try alternating "power" workouts and "bodybuilding" workouts and see how that goes. I just gotta be careful with injuries cause I'm an old fart (38 years old) and I don't train with a partner so everything's gotta be stuff that I can do without a spotter safely. Thanks for the info.
-
JPM is right about high pulls, power cleans and Olympic cleans. I definitely feel and see a difference in my traps, upper back and even erectors since doing all of these. With good nutrition, a 5x5 routine or 3x3 can build muscle IMO. I don't go nearly as heavy as the elite lifters but my moderate weights with good form are paying dividends.
-
As cap86 suggest, his erectors are developing because they are strongly contracted doing any clean or Hi-pull movement. The Olympic lifters always to seem to have extra thick/dense muscles running along both sides of the spine all the way up to the base of the neck. Plus great posterior delts and of course that style pulling motion places the lateral head of the delts into peak involvement. Butt and hams help also. Could consider doing Hi-pulls/clean with BB'ing rep rather than lower, heavier reps for a new slant of muscular growth. Try GVT doing cleans for at least 6 weeks and watch your whole body grow.
I am an American National, born in a American territory. Though technically a U.S. territory, it is pretty much a self controlled and governed island(s). Though I do not have the right to vote on U.S. soil. Family moved to the mainland when I was ten, after my father died, on the island. Willowbrook/Long Beach is where we moved first, the home boy neighborhood of Snoop Dog. Did not see too many white folks until moving to north county San Diego. From what I notice, quite a few Americans (black, white, brown or otherwise) have very short attention spans and their problem solving abilities are very poor. Pretty apparent on GetBig for some people who post here. Do not take the effort to think anything out for themselves. Depend on others to do their thinking way too much. And than they ask the same questions over and over again.Too bad. Good luck.
-
so when can we expect to see your picture?
-
As cap86 suggest, his erectors are developing because they are strongly contracted doing any clean or Hi-pull movement. The Olympic lifters always to seem to have extra thick/dense muscles running along both sides of the spine all the way up to the base of the neck. Plus great posterior delts and of course that style pulling motion places the lateral head of the delts into peak involvement. Butt and hams help also. Could consider doing Hi-pulls/clean with BB'ing rep rather than lower, heavier reps for a new slant of muscular growth. Try GVT doing cleans for at least 6 weeks and watch your whole body grow.
I have definitely noticed this as well. No more laterals and bent laterals so far and they are growing faster than with the aforementioned movements. I love it. Less is sometimes more and this is certainly the case with full body movements. Everytime I think about changing because of my old ways, I look at my D1 football buddies and their size and I just stay with what works. It also helped my front squats jump up quickly (5x5), which I feel is also a good ancillary movement for the bottom portion of my full ROM cleans. It's nice too with the erectors because injury myself with a 465 deadlift really put a damper on my vacation afterwards.
-
full reps with 750 pounds huh ? What a bunch of bullshit. Where did you play football ? we can always look it up.
-
the longer it is, the less people are going to read it.
For some reason "jpm" hasn't gotten the hint. :-\
-
For some reason "jpm" hasn't gotten the hint. :-\
Nah, he has.
"Thinking & understanding training styles, for the individual BB'er, requires planned thought process. Too much mental energy for some who come here."
Depends upon what category one falls into: the ones who want to spend a bit of mental energy for reading and learning, or the ones who are too lazy to read past two sentences and because of it places limits on their own progress. Me? I'll read what he has to say even if it's a couple of paragraphs long; interesting reading to me.
.
.
.
.
.
.
BTW - "jpm101" - where's the pic? ;D (just covering for Squadfather; he might be busy on another thread ;))
-
Really? Oh well, I always give people the benefit of the doubt anyway and don't let others' opinions about certain people affect my own. If I see a pattern, then I'll come up with my own opinion about him I guess. I'm pretty much a newbie to the boards, so I don't know everyone's history... Although I'm a "stand up" kinda guy, I can't expect everyone else to -- especially on an internet board. But like I said, I always initially give people the benefit of the doubt.
sound like a good guy, LL...i enjoyed your post. Sounds like you have a strict training style..very similar to mine..good luck in the gym
-
I use the 70 lbs dumbells
-
I'll warmup with the 100lb db's for 20 reps then grab the 130's for my 1st workset for 15 reps, the 150's for 12-15 reps and that's it because my gym(s) don't have heavier dumbbells.
On the Hammer Strength Shrug Machine...stadning facing towards the machine I wamrup w/ 5 plates a side for 12-15 then it's 7 plates a side for 10-12 for 2 sets.
-
3 sets of 20 reps with 1 plate a side, traps have blown up, they never respnded to high weight low reps
-
110 kg (lbs?) x 8 reps works for me with a barbell.
Sometimes i do the 70 dumbells but slow movements.
-
225lbs on the BB high reps. I'll sometimes do 1 set in between those on the hammer strength with 4 plates just to change things up a little.
-
225lbs on the BB high reps. I'll sometimes do 1 set in between those on the hammer strength with 4 plates just to change things up a little.
what the hell is hammer strength?
-
what the hell is hammer strength?
Plate loaded machine.
You're welcome, newb.
-
never seen one...we have a pretty limited gym here on base, but it is free sooo im not complaining.
-
never seen one...we have a pretty limited gym here on base, but it is free sooo im not complaining.
Where are you?
-
United Kingdom, USAF
-
United Kingdom, USAF
Find yourself a good gym when you come home and make good use of the hammer strength.
Where you from in the US?
-
Providence RI...but after I leave here in April ill be headed to washington state for next assignment...know what else i have never seen a nautillus pullover machine...i saw some pics it looks pretty savage...
-
Stick with dumbell pullovers on a bench.
How long you got left?
-
till april here but 17 more years in the big picture...so on the dumbbell pullovers? laying on a bench extend them from straight being over your head if standing to 90 degrees and back? never tried those...next back day ill see whats up..
-
never mind i got it....could also be done with ez bar...also i do a variation of that withthe cables and a straight bar but its not quite as much range of motion i will try it...
-
225 is a good weight- for upright rows. Shrugs are a short range power movement 500 plus is attainable if youve trained long enough, hell O lifters put more than that overhead.
-
so can you shrug 500 intence...i think that probably people could with a short 2 inch ROM and bouncing them the whole way...as Squad said it is a hugely bastardized movement in his gym as well as my gym...
-
225 is a good weight- for upright rows. Shrugs are a short range power movement 500 plus is attainable if youve trained long enough, hell O lifters put more than that overhead.
Post a video of this.
-
yup i would like to see a video of this....for motivational purposes..haha...
-
I use 235 on the barbell for shrugs, hold and squeeze for 2 secs, any heavier than that and I can't control the contraction. I can load up 6 plates on the hammer strength and throw those out like nothing, but it's a totally different feel. I prefer barbel over hammer strength any day, it also allows me to do behind the back BB shrugs.
-
yea my heaviest barbell shrug with a good control on contraction and squeeze is 275 for a good 8-10 reps....but i also like to do a variety of shrugs..ill either do 2 standing dumbell then 2 barbell or 2 sitting then barbell i like to mix it up i feel it hits all ROM possible...but on upright row for 8 reps im looking at around 165 maybe...but i go slow and control dont bounce my knees or snap my arms down...
-
i reverse shrug 405 for 12 reps
dumbells i use 150 for 15
-
500-600lbs when i do them...but lately they seem to be responding to deadlifts and no direct work more than they ever did shrugs. Straps in and start shruggin! I used to use around 700lbs..then i saw a video of what i was doing...
needless to say i dropped the weight..alot
bullshit if thats the case you arent even getting a 2inch shrugg let alone lifting it....
-
yea bullshit flag is def flying...
-
i used to always start with shrugs before shoulders and i got pretty strong on them but it was making them grow faster than shoulders. the wieghts i worked up to were 225-15 315-10 345-8 and on dumbell 105-15 140s 2x10. i did these slow and try to swallow my ears every rep.
now i do my traps after shoulders and dont need as much wieght.
barbell shrugs 225 2x10
dumbell shrugs 100s 2x12
machine shrugs 300 2x12
most guys use way to much wieght and dont even know what a shrug is your arms should be straight and move the wieght with your traps. seated dumbell shrugs would be better for most of the cheaters out there.
-
man its as much if not more about form then it is weight also another factor is timing when during your workout which day and also which method....ie BB sitting DB or standing DB i try to rotate them all to always keep hitting it a different way plus it is one of the few times i get to add a little variety...