~How many reps for Shrugs.?

[MuSuLPhReAk]

15 reps slow and hold them for a second on top. Would do the 6-8 range but I don't have dumbells that heavy

 

[goahead]

While 12 reps and or holding the contraction may work very well for trap mass, it is also imperative that you train them for pure strentgh instead of size, cause traps play a mayor role in pressing movements if you want build upper pec en delts!!!


I actually do the trap strength training the day before i do mass training.

DAY 1: trap strength

shrug machine: 6-4-4 reps

DAY 2: trap mass (after training delts)

shrug machine: 8-6-6 reps (hold contraction 2 seconds)
dumbell shrugs 10-8-8 reps (hold contraction 2 seconds)
close grip upright row: 10-8-8 reps
medium grip pulldown to neck: 15-15 reps

I like to finish training a muscle by doing 2 sets of 15 reps for a final burn/pump

 

[bigpoppadrew]

12 reps for 2 sets then 10 reps for another 2 sets and pile the weight on there. I only incorporate 1 trap excersise so I like to hit them hard when I do em.

 

[maxellyz]

8-10 6 sets (3 back 3 front)

 

[scandinavian]

10-20 for me.

While we're on the subject of shrugs...any commonly accepted convention as to what constitutes a full ROM? And is there any effect in how you have your head positioned while doing these? Looking down vs looking forward vs looking up?

 

[joeblow12345]

I do 15-18reps 6 sets for shoulder shrugs, what does everyone else do?

I do 3 sets as heavy as I can. The rep range is a minimum of 8. I do them until I cant squeeze any more reps out and I mix pause reps in throughout the sets.

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[the small soldier]

I superset shrugs with upright rows. I do 30 reps at 225, and go up in 50-75 pound increments until I hit 405 for 8. I then do a drop set holding for a 3 Mississippi count at the top and body until failure.

 

[Ifonly]

I use power shrugs with a trap bar. I do bout 4 sets As many and as heavy as I can go. I make sure 8 is my minimum. It's suprising the difference you feel doin them, as apose to straight bb shrugs. I def think these are the better way of doin them, feels like your traps are gona xplode the next mornin. Haha

 

[joh]

Why waste time on shrugs at all?
Atent they one of the most useless excersises? Overhead presses , bb rows etc they all develop traps enough Overdeveloped traps also make you look narrower.
So whats the point?

 

[the small soldier]

Why waste time on shrugs at all?
Atent they one of the most useless excersises? Overhead presses , bb rows etc they all develop traps enough Overdeveloped traps also make you look narrower.
So whats the point?

underdeveloped traps makes one looks like a pussy IMO. to each his own though, if you're lucky enough to have nicely developed traps without any work then props to you friend.