(once again) Jerky vs. Smooth movements`

[rockn2dmax]

This thread was posted a while ago... but no one really answered the question.

Obviously Smooth controlled movements is what we are going for...

But I noticed the other day w/ shruggs... My shoulders rarely get sore. But this time, I threw on way more weight than I could usually do with a smooth pull. And Just did it w/ ass for form, bounced it all over the damn place... Nothing else that day in my work out was different, and then next day I was sore as hell!!!

So... I'm thinking That I just might say screw the form in some of my other work outs, and slap some more weight on the bar!

(I know this will drastically increase my chances for injury... but at the same time, I've hit a plateau...)

Are there exersizes in (like shrugs) where sacrificing some form is ok???

I see guys do shrugs in there all the time and they basically use their legs to get it up initially... (they're all huge guys too!!! I figured something had to get them that way!!!)

thanks

 

[b fold the truth]

I really don't see the point much in doing shrugs really. I have gone super heavy on exercises like barbell rows, cheat curls, etc...and they are good for a while anyway.

Just make sure that you stay in perfect line of form. The negative portion can also be utilized too...as an overload if the positive is "cheated".

B True

 

[rockn2dmax]

anyone else

COME ON...
I know some other people have thoughts on this...

thanks b...
but, my question for you would be, what do you mean by you don't see a point in doing heavy weight???

The reason I go for heavy, is I want some scary size in my traps... the same reason I go for heavy on other exersizes...

So... AGAIN... is it benifitial for me to go for bust on shrugs... I'm doing sholders today, and I wanted to know if I should try my 5 sets of 5 or less on shrugs... or if I should do my 10-8-6 work out...

 

[RGC3]

If you truly want to overwork your traps do the following:

1) Back squats with the bar high on the neck/traps.
2) Bar or dumbbell shrugs...don't cheat and hold the weight in the contracted position for a 3 sec pause.... better get the straps out to hold the weight!
3) Do some Smith Machine calf raises...again put the bar high on the neck/trap area.

Your traps will be sore for a week. This is my routine.... of course I have more exercises for the quads, delts & claves.

As far as slinging weights around.... you’re going to FUCK UP your body and be out for months...how much growth will you get sitting on the couch!?!

Form, form & form is the key...try the 3 sec pause at contracted position, slow up/down lifting, Negatives after failure, pre-exhaust, etc..... this is a lot safer then throwing weights around...I know...I fucked my shoulder up (and lower back)...my workout partner had both knees scoped...so we changed from throwing weights to controlling the weight but with various styles

 

[rockn2dmax]

ok...
This is what I thought, and what I usually live by... But like I said, I kept seeing these huge guys, practically bouncing the weight on shrugs... and here I am, lifting about 100lbs. less but doing it slow, but that's how the development of my traps has been... slow.

thanks for the advice...

also, when I'm talking about my 5 sets of 5 or less work-out, it doesn't mean I'm cheating on those reps... just that I'm doing a shit load more weight than I coudl do for 10 or 8

 

[brian747478`]

i think b meant no use in shrugs, for him, a guy that does heavy deads, farmers walks, other movements that hit your whole back, it would probably do him not one bit of good except to cut into his recuperative ability doing shrugs. going heavy for a period of time seems good to me, exercises like bent rows, bar curls, shrugs, you can control the cheat to where you overload your muscles, but bench press, military, squats you can possibly shorten the ROM, but i wouldn't want to "cheat" persay due to risk of injury.
hope that helps.

and as far as b not going heavy??????

 

[brian747478`]

one more thought, i these guys are that big, they probably do power movements other than shrugs such as deadlifts, bent rows. would their physique be that much diff without doing shrugs? just a thought. it might be but i don't know.

 

[b fold the truth]

brian: you are right my friend. I think that we might have done shrugs about 3x a year...maybe...when we trained together. From the stiff-legs, deads, rows of all kinds, etc...ours were hit pretty hard.

B True