Power shrugs vs. BB shrugs

[bignate73]

"Deadlift"-Thaibox

hehehe.

just cutting to the chase.

 

[YoungGun2015]

Farmers

Heavy farmers to failure,especially when using the actual implements,have seemed to work my traps harder than anything I have ever done

 

[ZZuluZ]

I didn't say farmers were bad. They're and excellent exercise.

I do not think they are optimal for trap development in the majority of trainers. This is just my opinion.

And yes I have done intense sets of farmers.

-Zulu

 

[Screwball]

Heavy farmer's walks, deadlifts, shrugs, high pulls... These are just a few of the many exercises that build the upper back effectively. The ROM for traps is very small and I believe that the nature of muscle contraction for the traps is as much static as anything else. Intensity and overload is the name of the game, IMHO.

 

[b fold the truth]

Didn't mean to sound hard Z man...

Every time I do heavy farmers (250+ in each hand) my traps and upper back get extremely sore the next day. I did the 305's in Boston and my neck, traps, and upper back were all sore for a few days.

B True

 

[DrBones]

What are these farmer walks you guys are talking about?
Thanks
Ryan

 

[b fold the truth]

Check out the pic of me doing them on the Kentucky's Strongest Man thread. Very heavy dbell like set up...walk for time/distance/or holds with them. Done to failure...

B True

 

[gettinlarger]

so ... in theory ...

i could pick up a couple 100 pounder dbs and basically shrug it once, hold it until failure, and thats a farmers walk ... without the walking ... which i would be able to do in my gym. i dont think theyd like it very much if i were to cruise around the floor with them and just drop them through the floor when my muscles give. haha.

 

[b fold the truth]

I would go as heavy as possible on the dbells though. I don't shrug them at all...I just pick up and run with them. As you walk...your body shifts and it puts the stress on the different parts of your back (upper mostly...and a lot of traps). You could try sitting down on a bench and picking them up...and holding for time...but you REALLY need to be able to walk/run with them for a few sets...

I rarely ever drop them unless I am in a contest or they are super heavy. I do 2-3 sets for a set distance...lighter weight (150-220 pounds each hand).

B True

 

[gettinlarger]

eh, ill find a way. i would think they would want me to progress, no? its not like they can be all 'you cant do those exercises here. what do you think this is, a gym?'