How much weight for barbell shrugs?

[Tarheelfan14]

I plan on using barbell shrugs in my workout tomorrow and I've never really used it in my workouts before so what weight should i start off with? sets & repetitions? Here's some basic info on me Wt : 160 Bench : 185 Squat : 255

[berzerker]

I'd say start with around 185 and just continue adding plates until you fell you've found the right weight. It's like any exercise in that nobody can tell you what you can handle until you just experiment and find out through trial and error.

[rockchalk420]

I do 5 sets 20reps 200lbs (nothing special)... So 100 reps total.

[Sir_Malak]

Also its not only about how much weight but how your moving the weight. Example some people love to toss many plates on for barbell shrugs and then perform sometype of fullbody explosion. If it works then continue I suppose but I have found better results performing (quick or slow) reps when making sure your using your traps mostly and not your legs or arms.

Good luck.

[rockchalk420]

Also its not only about how much weight but how your moving the weight. Example some people love to toss many plates on for barbell shrugs and then perform sometype of fullbody explosion. If it works then continue I suppose but I have found better results performing (quick or slow) reps when making sure your using your traps mostly and not your legs or arms.

Good luck.

Word. Good form is key...

[Tarheelfan14]

Ok thanks.I appreciate the info

[TheLime]

I have pretty decent lifts but I rarely go over 225 on shrugs. I squeeze until my shoulders touch my face and hold for a few seconds, then release. It's a very painful and effective way of doing this exercise.

Shrugs can be easily rendered useless by momentum so be careful with them!

[dazsmith69]

id go with a lower weight, slow proper form, make sure the pace of the lift is maintained throughout the positive and negative portions of the lift and a pause and squeeze at the top to get into the muscle really deep

[chazzy1864]

How the hell should we know?

Throw on 515lbs and go nuts. If you can't do that much, then I guess you should lower the weight. Or you can start in the opposite direction and throw on 135lbs and have a blast. if you can do too many reps, then whaddya know, up the weight.

You need to go in the gym and find a weight that you can do that has you failing in the 6-12 rep range. We can not tell you how much that will be, because we are not you.

[Caracalla]

really how the hell should we know how much you can do... and who cares how much weight you do..load it till it feels heavy.. squeeze up and down till the muscle stings, rest repaet

[tmac4919]

Also its not only about how much weight but how your moving the weight. Example some people love to toss many plates on for barbell shrugs and then perform sometype of fullbody explosion. If it works then continue I suppose but I have found better results performing (quick or slow) reps when making sure your using your traps mostly and not your legs or arms.

Good luck.

x2

There's this guy at my gym that loads the bar up, then uses his legs to get the bar up. Almost like some sort of calf raise. The key to shrugs is to bring your shoulders to your ears, squeeze, then lower. The only part that should be moving is your shoulders, and no way should the legs be working.

[biglee32]

It is best to start of light with a weight you can do 20 reps with but only squeeze the traps high. Then add the weight. Also ive found a slight lean into the exercise works the traps deeper behind the neck and adds volume.

[TonySturch]

Go lighter than you think. I like the 15 to 20 rep range. Concentrate on full ROM. Lowering the weights down fully (full extention) is more important than the contraction on top, IMO. Doing partial reps with a weight thats too heavy for you will not benefit you in this exercise.