Barbell vs Dumbbell Shrugs

[ProvingThemWron]

Which do you all pefer and how many reps and sets is optimal for trap growth?

I've been doing 70 pound barbbell shrugs with 4 sets of 16 reps.

Any tips pertaining to shrugs would also be great, I've just gotten into this workout and I seem to get a good pump out of it.

Thanks. :-)

[*igohard247*]

alternate! go heavy with good form and your traps will grow~!

[The Gasman UK]

I like to alternate. I love traps and I love shrugs its one of my favourite lifts as I pile the weight on. (Did Thai boxing for many years so needed a good strong neck for clinching!!)

My typical shrug routine:

1 set dumbell shrugs warmup 80lbs x 12 reps (light)
1 set barbell shrugs 132lbs x 12 reps (light)

Then I alternate heavy as possible barbell shrugs with the same supersetted so..

Barbell shrugs 242lbs x 10 (medium)
rest
Barbell shrugs 253lbs x 8 (medium heavy)
rest
Barbell shrugs 264lbs x 6-8 (as heavy as you can for 6-8)
rest

then ..
Barbell shrugs 264lbs x 6-8 (as heavy as you can for 6-8)[/B]
Dumbell shrugs 200lbx x 10 (appropriate weight for 10 clean reps)
rest
Barbell shrugs 264lbs x 6-8 (as heavy as you can for 6-8)
Dumbell shrugs 200lbx x 10 (appropriate weight for 10 clean reps)
rest
Barbell shrugs 264lbs x 6-8 (as heavy as you can for 6-8)
Dumbell shrugs 200lbx x 10 (appropriate weight for 10 clean reps)

This routine has worked wonders for me I usually try to incorporate it towards the end of my shoulder routine. Like I said it worked well for me and gave me an excellent combo of size and usable power in my Thai Boxing. But it depends on your goals.

Adjust the weights to match what I have written e.g what you consider, heavy, medium-heavy, light etc and give it a go.

Let me know how you get on. If you find it too easy, up the heavy weight and do another heavy set or two before the supersets.

Gasman.

[Defiant1]

In before "shrugs are useless"...

[ThickAsABrick]

In before "shrugs are useless"...

Shrugs are the new curls, brah

"How to squat for big traps"

[Neo_Anthony]

I prefer dumbbells. I usually do a warm up set, then do 3 sets of 20 with the 100's. Feels like the contraction is better with dumbbells, but I incorporate both.

[Juggernaut33]

I prefer dumbells as well. I like the ROM of the movement and do a peak contraction at the top for a couple seconds. I'll do 3 sets of 6-10 reps with the 110 lbers. My traps have grown well from this.

[Messiahtype]

Do both.

Barbell you have the advantage of being able to do in front and in back.
Not to mention you can use more weight...unless your gym has 150 lb. db's lying around...
Dumbbell gives you the advantage of having a neutral shoulder position.
Also, I like doing dumbbell shrugs seated on an incline bench.
I also incorporate the Hammer Strength deadlift machine into my trap work, too.

This is a situation where you really should be doing both and one isn't > the other.

[BreakingPoint8]

Definitely both! Go heavy as you can while maintaing good form and you'll be good. Traps grow pretty easily.

[Hola Bola]

In before "shrugs are useless"...

lol... I was wondering if I'd find a post like that in here.

[adam.neubauer]

I like Gasman's shrug routine. Here is mine -

Superset Front BB shrugs with Rear BB shrugs - 4 sets of 10 reps (HEAVY)

Db Shrugs, side, front, and rear - 4 sets of 10 reps (HEAVY)

DO NOT bend at the elbows; focus on pinch at the top; mind-muscle connection is huge in regard to shrugs (or any lift for that matter). Try straps if you can't go heavy on account of your grip strength. It is common for people to miss out on heavy shrugs because of weak grip strength; combat this using straps.

[XXX666]

put your shoulders as closed to your ears as possible.

don't neglect high pulls or upright rows, make sure form is correct.

[Tyrbolift]

It has to do with the shape with how you can position your hands and which direction you pull (straight up, leaning over slightly, leaning back slightly). Doing different varieties is excellent.

[UTMatt]

Which do you all pefer and how many reps and sets is optimal for trap growth?

I've been doing 70 pound barbbell shrugs with 4 sets of 16 reps.

Any tips pertaining to shrugs would also be great, I've just gotten into this workout and I seem to get a good pump out of it.

Thanks. :-)

Do both, go HEAVY on the barbell, and don't go over 10 reps. I feel thAT BB is more for size and DB is more of a peak/height of your trap. You can get a better ROM with DBs. That said do about 15-20 reps with DBs.

Most importantly, use proper form!!

[lancs_hotpot]

Barbells are good but DB allow a fuller range of movement. Use both and machines if you have them. Heavy weights 6-8 reps.