Light shrugs ok ? I have pain going heavy

[Bum-Life]

hey.

Ive had an issue with doing shrugs that just dosent seem to go away. I can deadlift heavy and nothing but when I do shrugs outta nowhere I get a weird burning stabbing pain in my left trap. Ive tryed different angles, DB's BB" basicly everything. today I was sharing a BB with a random guy and we were both doing shrugs. He told me he likes to do them light but really high rep, what the hell, ill give it a try. felt really good. did a few sets of 135 for 50 - 40 - down to about 30 reps and i actually had a good feeling / pump which i havent had probably in a year.

so question is... if i keep doing them this way, can i expect to make any size / strength gains still ???

any other advice ?

I have been considering trying to get this problem fixed by massage, but im pretty poor at the moment

thanks

[Bum-Life]

bump because there are 1000 bicep threads and this one gets ignored

[Bostongeorge617]

Just like any light-weight/high rep routine, you may see gains at first, but they will eventually plateau unless if you find a way to increase the intensity. Reps of 50 sounds more like endurance training to me and less about causing hypertrophy. If you are going to go light for the time being, don't focus solely on the high amount of reps. Pay extra close attention to the contraction. At the top of each rep, you can now afford (or rather can't afford not to) pause for a second or three and squeeze your traps as hard as you can before going into the next rep with a deliberate cadence. This will help you get more out of the weight you are able to use.

Also, look into upright rows for traps. If you have wrist pain, use dumbbells instead.

[chazzy1864]

There are quite a few people who prefer to do them with lighter weight and slower very controlled reps.

Give them a shot. If nothing else, it is better than nothing, and if you were smart, you'd stop performing a lift that caused you actual pain.

[Bum-Life]

thanks guys

with the light weight I do them very slow and hold them at the top for even a few seconds. not really aiming for a certin rep amount but thats around when i feel failure.

i do heavy deads as well as BB rows, so i was hoping that would still make them have a need to grow larger.