Are shrugs worth it? Should I do them on the smith machine with tons of weight or is barbells enough? Im also on roids btw
Yes, heavy dumbbell shrugs are good if your form is good.t. aesthetic big trap, big neck haver
They're good but I'm just too lazy to do them. I do kelso shrugs at the end of my chest supported row sets
>>77422970If you do them with weight around your neck then you actually work both ends of the traps (the lower traps help with thoracic extension to fight the neck weight)
¯\_(ツ)_/¯
>>77422970Yes, they are the calves of your upper body, made for carrying heavy things. They can lift more weight than any other back muscle so to fully maxx them you have to do a heavy shrug motion. This is how I rationalize it. You don't have to do much. Like an exercise of 3-4 heavy sets on back or shoulder day. I do barbell because it's what I have, but I used to do dumbell.t. big trap haver
>>77422970They work. But you gotta go heavy. Use a barbell with a slight lean forward or use the dedicated shrug machine if your gym has one.
>>77423182Yeah speaking of carrying, throw in some heavy db farmer carries for good measure OP.t. 95 lb db farmer carrier. Working up to body weight (120lbs each hand), Peter Attia or some other online fuck said that’s a good benchmark and it seems legit
>>77423190How do you structure your reps/time?
>>77423203I just throw in a few sets of ~30second carries at the end of a lift day. I should get a bit more regimented if I really want to hit 120s for 60secs but the weight I can do has been steadily increasing so I’m good for now. It’s just a supplementary movement but a very solid one, make sure to brace your core and set your shoulders back (there are a couple form videos on Jewtube). The forearm pump from these is gnarly and your grip strength will improve.
I find Lu raises absolutely cook my traps, looks goofy but works well.
they kill your frame
>>77422970Women find huge traps intimidating. I know this because I was super pro-traps and tried dating. Women said I scared them. Now I just do heavy traps while fucking traps.
>>77422970Anon please trust what i am about to say and i promise you that 3 months from now you’ll be thanking me:Ditch the shrugs and also ditch the upper back rows. Incorporate Kelso Shrugs into your routine instead. Your upper back is primarily stimulated through a transverse plane motion. A kelso shrug, which is a horizontal shrug, takes your rear delts out of the equation (its the equivalent of using straps in your rows to get your forearms out of the equation and therefore stimulate the lats more).Use a chest supported rowing machine, and use a pronated grip handle because although you can still do them in a neutral grip, a pronated grip helps you perform the motion correctly. Kelsos have a very small ROM, they look like you are trying to egolift on rows. Because of that, you’ll eventually fall victim to 2 mistakes: Overprotracting your scapula, which you shouldn’t be doing, as it wont stimulate your traps further and only make the movement harder.Egolifting. You should be using as much weight as you can effectively kelso without lifting your chest off the pad and without using other muscles, like your erector spinae, for 4-6 reps with 1-2 RIR (follow the 5 effective reps model, not just for kelsos but for all of your lifts).Kelso wrote a whole ass book on this that you can read if you want to but you dont need to. Dont forget to add an exercise for your rear delts, as they wont be getting stimulated from upper back rows anymore.>>77423324thats a meme. The average gym rotter does not have the genetics to get traps big enough to kill their frame (naturally). If your frame looks fucked up its because of your narrow clavicles and/or wide hips, not because of your upper traps.
>>77422970>Are shrugs worth it?
>>77422970Try them on a calf press machine. I’m doing lmao 6pl8s now for 3x8. Loading is the worst part, but the squeeze is insane.
>>77422982>this guy likes his traps big
>>77423494Bet you like your traps small and dainty don’t you, huh, fag? Can’t handle a gigachad trap can you, pussy?
Look at me and decide for yourself.One is with zero shrugs, one is with 4 months of bb shrugs.
>>77423892Did you put weights on the bar?
>>77423895Yh, as of now i m at 100 kg for 8 reps. I'm in a deficit tho.
