Power shrugs vs. BB shrugs

[JOKER47]

What is the difference between "Power Shrugs" and normal "Barbell Shrugs"? I looked Power Shrugs up on the net, and it "looks" like it's the same as BB shrugs but you just jerk the weight up instead of raise it smoothly.

Is there more to it that I am missing? Could someone give a brief description of how to perform them properly or a link to it?


Thanks in advance,
Joker

 

[ZZuluZ]

That's the difference.

-Zulu

 

[JOKER47]

Zulu> Ok, thanks. I have been hearing it is more effective for building size on your traps than conventional shrugs. How is jerking the weight up more effective?

Thanks,
Joker

 

[ZZuluZ]

Overload. More weight.

Neurologically, it'll get you used to bigger weights, so your poundages will increase and this is good.

Whether it is better in terms of trap development is debatable. I'm inclined to say yes.

I'm always a fan of compoud movements. Hell, I'd take cleans over shrugs, but that's just me.

-Zulu

 

[JOKER47]

Thanks. Guess I'll give'em a try for a few weeks and see how they feel.

One last question: Do you think higher reps or lower reps are preferable for building mass in the traps?

Joker

 

[bignate73]

a good strong shrug with an overloaded weight followed by a nice controlled negative. sounds like the best of both worlds. controlled overloaded concentric and near exact overload for eccentric.

i plan to do these in the very near future once my body has normalized after the contest. (need some fat to cushion the joints before i head into power movements)

 

[b fold the truth]

I still think that heavy farmers walks are the best for trap development....HEAVY.

B True

 

[ZZuluZ]

Well Farmers only use the traps in a static position. Not optimal, but farmers are still a great exercise.

High or low reps? Depends on how much fast/slow twitch fibers.

DO this:

Find your 1RM in the Shrug.
Take 80% and tell me how many reps you can do.

If you can do 3-4 for reps......do low reps.
If you can do 8+ reps stick to high reps.

I'm inclined to think the traps are usually slow twitch but it's really an individual thing.

-Zulu

 

[b fold the truth]

Well Farmers only use the traps in a static position. Not optimal, but farmers are still a great exercise.

Really? I am assuming that you have done several sets of high intensity farmers walks then huh?

Do some heavy farmers walks...they flat out work.

B True

 

[Imnotdutch]

Really? I am assuming that you have done several sets of high intensity farmers walks then huh?

Do some heavy farmers walks...they flat out work.

B True

I think Zulu's of the opinion that to develop a muscle fully you should work it over a full ROM......many people agree.