Someone explain shrugs to me?
dbmata
Posts: 12,950 Member
Ok, so let me set the scene. I'm at the gym doing my squat and deadlift session. There's a rather large fellow of jovial statue standing so close to the dumbbell rack he's using it to put his thighs against.
He then takes a couple of 45 pound dumbbells, and proceeds to shrug them while grunting like a musk ox in heat.
Really, what the hell is the point of the shrugs? After he got his shrugs done he went and did some curls, and then some cable stuff, then left. Maybe 20-25 minutes of low rep, low weight machine stuff at the end. If one is already doing decent volume deadlifts, and pull ups, is there a training value to the shrug for a novice or intermediate lifter?
He then takes a couple of 45 pound dumbbells, and proceeds to shrug them while grunting like a musk ox in heat.
Really, what the hell is the point of the shrugs? After he got his shrugs done he went and did some curls, and then some cable stuff, then left. Maybe 20-25 minutes of low rep, low weight machine stuff at the end. If one is already doing decent volume deadlifts, and pull ups, is there a training value to the shrug for a novice or intermediate lifter?
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Replies
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So shrugs are used to develop your trapezius muscles, giving the impression of the triangle neck. There are three forms of shrugs, front rolls, back rolls and a vertical shrug, each attacking a different point of the muscle. Typically these are done with very heavy weights as the trapezius are difficult to isolate, but are important to develop in terms of a stabilizer or secondary muscle group in other lifts.0
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Wouldn't utilizing and prioritizing the other lifts train the traps as far as they are needed?
I have wondered often why the only guys I see doing them are the guys that I don't see doing compounds other than bench.0 -
I superset shrugs with rear delt fly. Shrugs are great for traps and in return when I do the rear delt fly I utilize less back and traps than I would doing the fly alone.
Shrugs work the traps and the delts. They are a great accessory lift.
Sounds like you don't lift around bodybuilders or powerlifters.0 -
Wouldn't utilizing and prioritizing the other lifts train the traps as far as they are needed?
Not necessarily. There are many people who don't engage their traps fully while lifting because other muscle groups are too dominant. Shrugs help deadlifts and bench, so they do have a benefit as accessory work.0 -
Shrugs can really be done on back or shoulder day (if you isolate). It's a good "vanity" muscle but it's also a good stabilizer and is useful for many upper back/shoulder exercises.0
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I do smith machine shrugs for my traps. I want to get them nice and beefy to cushion a minor bone spur on the back of my neck that makes barbell squats painful.0
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Just another isolation move. Kinda would be the same question as asking that if you are already doing pull-ups then what is the point of doing curls?0
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do them occasionally because they help me work out upper back pain0
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Since you have started doing cleans and if you also do snatches you won't need to worry about shrugs. For those who don't do Olympic lifting or high pulls than shrugs are a good way to work traps.0
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I think those cleans will be great for not ever needing a dentist again. lol.0
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It depends on their training program and split, I assume. E.g. I'm doing a demanding 4 day split (arms/shoulders, plyo/legs, cardio, back, chest/shoulder, HIIT, rest) right now, and the muscle groups that I'm working need a lot of rest, before I can go again. It's almost all supersets, a variety of seated presses, rows... I can't do compound exercises that target upper and lower body muscle groups in the same workout. I have not done a single deadlift in over 6 weeks, but I'm still burning out my muscles, and something like shrugs would just finish off the last little fiber around the shoulders. If in doubt, just ask. I'm sure, the guy will share some experience.Wouldn't utilizing and prioritizing the other lifts train the traps as far as they are needed?
I have wondered often why the only guys I see doing them are the guys that I don't see doing compounds other than bench.
Happy lifting!
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That is why I'm sitting here with an ice pack on my shoulder.Wheelhouse15 wrote: »
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I think they are for shortening your neck.
I never do them though. I get enough work with my side lateral raises and rows.
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you're part minotaur!0
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Plenty of compound exercises work your traps. It's the same argument for why should anybody bother to do biceps curls if they're doing pull-ups and other rowing movements.0
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If your goal is all around strength, isolation exercises are a total waste of time. I'll bet your gym friend couldn't do a single decent pullup. Whole body moves like squats and deadlifts will make you strong, not puffy.0
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Sam_I_Am77 wrote: »Plenty of compound exercises work your traps. It's the same argument for why should anybody bother to do biceps curls if they're doing pull-ups and other rowing movements.
I think what caught my eye about it, is that this was the bulk of the guy's workout, and while I've seen him around a few times, I've never seen him do a compound other than a bench or shoulder press. So obviously I got curious.
I'll give em a swing next time I break out the trap bar for deadlifts.0 -
SweatLikeDog wrote: »If your goal is all around strength, isolation exercises are a total waste of time. I'll bet your gym friend couldn't do a single decent pullup. Whole body moves like squats and deadlifts will make you strong, not puffy.
I know many powerlifters who use shrugs as an accessory on deadlift days. Several of those compete (and hold titles) at Olympia. Not saying everyone should do them, but they aren't a total waste of time.0 -
Sam_I_Am77 wrote: »Plenty of compound exercises work your traps. It's the same argument for why should anybody bother to do biceps curls if they're doing pull-ups and other rowing movements.
I think what caught my eye about it, is that this was the bulk of the guy's workout, and while I've seen him around a few times, I've never seen him do a compound other than a bench or shoulder press. So obviously I got curious.
I'll give em a swing next time I break out the trap bar for deadlifts.
Would you believe your first post was reported as spam or abuse lol? Some people are so sensitive lol0 -
Sam_I_Am77 wrote: »Plenty of compound exercises work your traps. It's the same argument for why should anybody bother to do biceps curls if they're doing pull-ups and other rowing movements.
I think what caught my eye about it, is that this was the bulk of the guy's workout, and while I've seen him around a few times, I've never seen him do a compound other than a bench or shoulder press. So obviously I got curious.
I'll give em a swing next time I break out the trap bar for deadlifts.
Would you believe your first post was reported as spam or abuse lol? Some people are so sensitive lol
Yeah, I believe it. Probably because I pussyfooted around what I really wanted to say, but yeah.
So, interesting addendum to my question about shrugs. For some reason my phone's web browser sent me to t-nation, and there was an article about shrugs. I think this weekend I'm going all in.0 -
Sam_I_Am77 wrote: »Plenty of compound exercises work your traps. It's the same argument for why should anybody bother to do biceps curls if they're doing pull-ups and other rowing movements.
I think what caught my eye about it, is that this was the bulk of the guy's workout, and while I've seen him around a few times, I've never seen him do a compound other than a bench or shoulder press. So obviously I got curious.
I'll give em a swing next time I break out the trap bar for deadlifts.
Would you believe your first post was reported as spam or abuse lol? Some people are so sensitive lol
Oh is that what that symbol is? I thought it was a top hat because of some...top hat achievement.0 -
Wouldn't utilizing and prioritizing the other lifts train the traps as far as they are needed?
Not necessarily. There are many people who don't engage their traps fully while lifting because other muscle groups are too dominant. Shrugs help deadlifts and bench, so they do have a benefit as accessory work.
^This.
It's an isolation exercise and isolation exercises are used to strengthen/build up target areas for a couple reasons. Improving the strength of that area may help push you over a stall or help you progress a little faster in other compound exercises. The other reason would be for aesthetics because while you can't spot reduce, you can target a muscle group for recomposition.0 -
PikaKnight wrote: »Wouldn't utilizing and prioritizing the other lifts train the traps as far as they are needed?
Not necessarily. There are many people who don't engage their traps fully while lifting because other muscle groups are too dominant. Shrugs help deadlifts and bench, so they do have a benefit as accessory work.
^This.
It's an isolation exercise and isolation exercises are used to strengthen/build up target areas for a couple reasons. Improving the strength of that area may help push you over a stall or help you progress a little faster in other compound exercises. The other reason would be for aesthetics because while you can't spot reduce, you can target a muscle group for recomposition.
I missed where usmcmp mentioned it helped with bench. *kitten*, my bench needs help, I'm stalled at 225 for 4, that 5th rep just won't happen.
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PikaKnight wrote: »Wouldn't utilizing and prioritizing the other lifts train the traps as far as they are needed?
Not necessarily. There are many people who don't engage their traps fully while lifting because other muscle groups are too dominant. Shrugs help deadlifts and bench, so they do have a benefit as accessory work.
^This.
It's an isolation exercise and isolation exercises are used to strengthen/build up target areas for a couple reasons. Improving the strength of that area may help push you over a stall or help you progress a little faster in other compound exercises. The other reason would be for aesthetics because while you can't spot reduce, you can target a muscle group for recomposition.
I missed where usmcmp mentioned it helped with bench. *kitten*, my bench needs help, I'm stalled at 225 for 4, that 5th rep just won't happen.
Have you tried deloading recently?0 -
Me too, I'm stuck at 315 for 2 reps, I used to bench 365 in college:-(0
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