How much can you shrug?

[jAcKiNDaBoX]

I do 4 sets of 8 with DB and 4 sets of 8 with behind the back BB. I only use straps on the DB. I've always had a problem holding onto the DB when I'm doing shrugs..... I don't know I guess I'm weird?

 

[louden_swain]

My upper back/traps has always been strong. I have been using shrugs in my routine for 7 years. When I first performed shrugs, I was using a 185lb barbell and 90lb dumbbells. Currently, I work out with up to 405lbs on the barbell for 6 reps, and 140lb dumbbells (heaviest that the gym supplies) for 12. I like to hold at the top position for a two-count and return to the bottom position. Heavy shrugs have helped my deadlifts and squats tremendously.

I never perform shrugs on the smith machine.

 

[Lumberg]

I am all about the DBs for shrugs because it isolates each side and evens the load.

I am similar to ssme and you in that my traps are very strong. When I was benching 205 I could shrug 100# DBs for 3 sets of 20. I was weak for my football team in the bench department but when it came to shrugs I used the most weight and reps. However I don't think most guys were concentrating on maxing out on shrugs

Oh yeah I was about 170 at the time.

Now my gym only goes up to 60s but I DL first which preexhausts the traps a bit.

I plan on buying Olympic dumbells and using those for shrugs and other things--you can make them as heavy as you want--I will just put on 4 25# plates and go from there.

JC

 

[coolcolj]

who's digging up all these old threads?

I don't do shrugs - Olympic lifts do the job well enough