Shrugs at 240 vs 202. Videos.

[pryme]

So before I did my cut, right before, I hit 605x8 on shrugs. And also hit 315x45.
That was at 240lbs.

Today, wearing the same shirt even haha, I decided to see what I could accomplish at a depleted 202lbs.

I hit 515x8. But it felt harder then the 605.
I also hit 315x40 but they didn't happen as easily as the 315x45 3mo ago.

Just thought this was kinda fun. Can you see the weight loss haha.
I was wearing a belt before and not today which does help some especially with heavier weight. Not as much on the 315 stuff.

605x8
https://youtu.be/5SbsnLmKqgs

315x45

https://youtu.be/YIqH4wLz-jA

Today's 515x8

https://youtu.be/dEVaDEFwNYw

Today's 315x40


https://youtu.be/N82rUS3uEoM

I have been at a pretty decent calorie deficit lately so pretty flat feeling.

I have lost an inch on my arms losing the 40lbs. I think I might use monohydrate again to try and bump strength up while staying lean for awhile.
It seems better for everything I do daily except the gym lifting heavy haha

[wesleysh21]

I must retreat from your toxic masculinity

[pryme]

I must retreat from your toxic masculinity

Yes, do so immediately lol

[Jtbny]

Defiantly notice the weight loss! Good job. Before you looked like you could open a jar of pickles, now you look like the guy who could move quickly to get the guy who could open the jar of pickles

I might have done a BB shrug 2 times in my life. That's a bunch of weight to use but the ROM is almost non-existent. Do you feel those? I occasionally do shrugs with 45lb plates ( the ones with grips ) in between sets but and higher reps definatly make my traps sore but my ROM is much larger. Wondering if the ROM really matters much?

[shaneinga]

Impressive shrugs man. I like using the smith machine at the gym to do mine. You can get your junk out of the way with a little lean and not worry about losing balance. It also makes it easy to do behind the back shrugs.

ROM in my opinion does matter on shrugs, and I also like to do a 3 second pause at the top as well as followed up by a rapid fire set that will have more reps.

DB shrugs, do 12 reps with a 3 second pause at the top, next set do a rapid fire 20 reps with the same weight, rinse and repeat for 4 sets. Then run the rack of DBs dropping 5 pounds and bang out 10 reps per set. Your traps will be toast.

[MrNismo]

Damn dude I don't think I could lift 515 off the pins haha

Cut definitely shows throughout your arms and neck. I can get about a 20 pound swing of weight before my clothes either start getting noticeably tight or loose. Right now at 195lbs I am like a stuffed sausage.

[Jtbny]

Impressive shrugs man. I like using the smith machine at the gym to do mine. You can get your junk out of the way with a little lean and not worry about losing balance. It also makes it easy to do behind the back shrugs.

ROM in my opinion does matter on shrugs, and I also like to do a 3 second pause at the top as well as followed up by a rapid fire set that will have more reps.

DB shrugs, do 12 reps with a 3 second pause at the top, next set do a rapid fire 20 reps with the same weight, rinse and repeat for 4 sets. Then run the rack of DBs dropping 5 pounds and bang out 10 reps per set. Your traps will be toast.

I do use the smith machine for shrugs when I go to the Y. I like behind the back shrugs leaning forward but again I don't use any amount of weight. Maybe a 45+25 on each side at most. I also do high rep lower weight shrugs with dumbbells ( or the 45lb plates) w/ a pause. I will feel those more than anything and I use 20-30 rep range for them but feeling them is one thing getting them to grow is another. IDK which works better- using the heavy shrug approach or the lighter higher rep approach. I have no personal experience w/heavy shrugs so I can't answer that. Looks too hard

[bustasinclair]

Defiantly notice the weight loss! Good job. Before you looked like you could open a jar of pickles, now you look like the guy who could move quickly to get the guy who could open the jar of pickles

I might have done a BB shrug 2 times in my life. That's a bunch of weight to use but the ROM is almost non-existent. Do you feel those? I occasionally do shrugs with 45lb plates ( the ones with grips ) in between sets but and higher reps definatly make my traps sore but my ROM is much larger. Wondering if the ROM really matters much?

Massive weight to shug, OP. Good work!

In on the barbell shrug indifference. I just never got the feel for them. I can use dumbbells and get a much better burn and stretch with way less weight. Who knows, traps are another one of those genetically predisposed muscle groups IMO. When I deadlift, sometimes I will shrug out the lower sets on the final rep of the set.

[DuracellBunny]

I'm not a fan of standard shrugs either. For others in the club, I have a variation for you to try (as long as you aren't short); grab a loaded bar by the plates and shrug from there. The principle is similar to snatch grip shrugs, but with the grip even wider and neutral. The range of motion is surprisingly large and it is impossible to bend your arms, even with light(ish) weight.

GJ OP btw

[pryme]

Can I feel those? Yeah big time. My traps are fried already this morning.

I did more than the two sets. I do a lot of paused work with up to 315 and long pauses with 225.

I do dumbbells also, my gym goes to 130s and I have hit 50 reps. My grip and traps start to fail at 45 or so. I don't use straps with DB shrugs though.

Only the last reps were short. Look at the bar in relation to the pins. That's what rom you are going to get doing a near max shrug with a barbell. I do it specifically for feel actually.

I think doing a lot of heavy shrugs throughout the years has contributed to my deadlift lockout. I've never missed a weight due to lock out. Never had to hitch ever.

[mtpockets]

That's a ****load of weight, good stuff op...

[baker]

Damn that's some shruggin right there! I use DB's and my gym has one of those cable machines with a step your supposed to use for step ups, I use it for shrugs. Really nice contraction on those.

[pryme]

Thanks guys. Traps and upper back are destroyed today haha. In a good way.

Btw here is a video done right after the 605x8 a few months ago. It's 515x15

https://youtu.be/T7ghXTtQ6Fc

[shaneinga]

I do use the smith machine for shrugs when I go to the Y. I like behind the back shrugs leaning forward but again I don't use any amount of weight. Maybe a 45+25 on each side at most. I also do high rep lower weight shrugs with dumbbells ( or the 45lb plates) w/ a pause. I will feel those more than anything and I use 20-30 rep range for them but feeling them is one thing getting them to grow is another. IDK which works better- using the heavy shrug approach or the lighter higher rep approach. I have no personal experience w/heavy shrugs so I can't answer that. Looks too hard

I think there is benefits in both rep ranges. Smith shrugs I like to do 4 sets across with heavier weight for 10-12 reps, then do a drop sets front and back and hit some 20 reppers to finish them. I have sensitive elbows, so reps in that range are typically light enough to not impact them to bad, and heavy enough to get the job done.

Another fun exercise I found was to do plate raises where you finish over head. Go grab a 25 or 45 pound plate and do a front raise with it, but don't stop at your eye level, finish overhead. Try hitting a 100 reps before you put the plate down. I usually hit a wall at about 30 reps, and have yet to finish the 100 rep challenge on those. This was something I found over on T Nation. It is hard!

Here is the link for those interested.

https://www.t-nation.com/training/ti...ises-for-traps

[Jtbny]

I think there is benefits in both rep ranges. Smith shrugs I like to do 4 sets across with heavier weight for 10-12 reps, then do a drop sets front and back and hit some 20 reppers to finish them. I have sensitive elbows, so reps in that range are typically light enough to not impact them to bad, and heavy enough to get the job done.

Another fun exercise I found was to do plate raises where you finish over head. Go grab a 25 or 45 pound plate and do a front raise with it, but don't stop at your eye level, finish overhead. Try hitting a 100 reps before you put the plate down. I usually hit a wall at about 30 reps, and have yet to finish the 100 rep challenge on those. This was something I found over on T Nation. It is hard!

Here is the link for those interested.

https://www.t-nation.com/training/ti...ises-for-traps

I do a lot of plate raises just never actually record it. Its something I do while waiting to catch my breathe from squats, usually. Keeps me from jumping back under the bar too soon.

[bodyhard]

Why do you wear a belt to do shrugs?

[Bando]

OP what are you recording with? That's some of the cleanest, crisp lifting footage I've ever seen.

[pryme]

Why do you wear a belt to do shrugs?

I used it when my low back was a little messed up. It helped keep it a little more stable going heavy. I didn't have it on the other day as shown in the videos.

[pryme]

OP what are you recording with? That's some of the cleanest, crisp lifting footage I've ever seen.

The videos from 3mo ago are on a iPhone 5. The ones from the other day are a Galaxy S7 edge. It takes phenomenal video and pictures. Those are shot only at 1080p but it shoots 4k too it just takes a lot longer to upload.

[Bando]

The videos from 3mo ago are on a iPhone 5. The ones from the other day are a Galaxy S7 edge. It takes phenomenal video and pictures. Those are shot only at 1080p but it shoots 4k too it just takes a lot longer to upload.

Wow you must not have kids smudging your lens like I do.

How are your elbows? I feel like you're putting a lot of stress on your joints for an accessory lift. You've obviously been at it awhile just to unrack those weights, I know I couldn't subject my elbows and shoulders to that weight and still bench heavy and do pullups in the same week or even month lol.

[pryme]

I have never felt any discomfort in my elbows or shoulders from shrugs.
Yeah I've been doing heavy shrugs for years. And doing heavy deadlifts and rack pulls allows me to unrack it without issue. It's all in how you lift that allows you to perform different lifts well imo.
I've rack pulled 675 from just below the knees so I'd say at top strength I could set the pins where they are for shrugs and lift 800 with straps. Couldn't shrug it though lol

[Bando]

I have never felt any discomfort in my elbows or shoulders from shrugs.
Yeah I've been doing heavy shrugs for years. And doing heavy deadlifts and rack pulls allows me to unrack it without issue.

Good. Glad to read this.

I like your choice of shirt, I'm wearing the same one in one of my PR vids - can't look bad lifting heavy in an Inzer shirt.

[bodyhard]

I used it when my low back was a little messed up. It helped keep it a little more stable going heavy. I didn't have it on the other day as shown in the videos.

I see, IMO if your back is messed up, why even attempt doing a movement that doesn't really accomplish much?

Shrugs have their place, but doing shrugs with a weight that doesn't allow a full ROM is kind of a waste, for that just deadlift heavy and your traps will get targeted.

[pryme]

I see, IMO if your back is messed up, why even attempt doing a movement that doesn't really accomplish much?

Shrugs have their place, but doing shrugs with a weight that doesn't allow a full ROM is kind of a waste, for that just deadlift heavy and your traps will get targeted.

Not a waste. My traps and upper back are very strong from doing what I do. They get destroyed from the work I subject them to.

Most of the reps are more than enough rom.
I could do extreme rom with a lot less weight and wouldn't feel it. 2 plates a side is honestly a joke no matter how much rom. 3 plates is pretty much a joke for me too if I'm not pre exhausted.

At my strongest I have done 6 plates a side on hammer back stuff.
5 with full rom. All started with heavy shrugs.

[Jtbny]

IDK The Rock does OK with 3pps

https://www.instagram.com/p/BNk3b1mDXhq/

[bodyhard]

Not a waste. My traps and upper back are very strong from doing what I do. They get destroyed from the work I subject them to.

Most of the reps are more than enough rom.
I could do extreme rom with a lot less weight and wouldn't feel it. 2 plates a side is honestly a joke no matter how much rom. 3 plates is pretty much a joke for me too if I'm not pre exhausted.

At my strongest I have done 6 plates a side on hammer back stuff.
5 with full rom. All started with heavy shrugs.

I see full ROM when you lower the weight, but honestly when you are upping the weight your ROM is non-existing.

But if you say it is working for you, then by all means continue.

[pryme]

I see full ROM when you lower the weight, but honestly when you are upping the weight your ROM is non-existing.

But if you say it is working for you, then by all means continue.

Yeah it works. How about this sir. You post the most you can do with your best rom. And I'll meet your weight and reps then pause, smile and say this is for you BH, and continue on lols. Just for fun haha

[pryme]

IDK The Rock does OK with 3pps

https://www.instagram.com/p/BNk3b1mDXhq/

The rock is a fun actor to watch but he is not natural. Far from it so I don't care what he's doing lols

And I have to laugh if 15 reps is all a 270lb enhanced guy can muster with 315. Also he's using loose bending of the knees form which actually makes it easier. I could easily do the exact thing with his rom and more reps. At 202lb naturally. Just saying

[bodyhard]

Yeah it works. How about this sir. You post the most you can do with your best rom. And I'll meet your weight and reps then pause, smile and say this is for you BH, and continue on lols. Just for fun haha

LOL, you barking up the wrong tree if you think I care about how much weight someone can move dude.

I am more about "how about we do some posing videos and flex our traps" and then I will smile and say. all that weight you move and you look like that?

But we will have to do it in the summer of 2017 as I look like crap right now

[Jtbny]

The rock is a fun actor to watch but he is not natural. Far from it so I don't care what he's doing lols

And I have to laugh if 15 reps is all a 270lb enhanced guy can muster with 315. Also he's using loose bending of the knees form which actually makes it easier. I could easily do the exact thing with his rom and more reps. At 202lb naturally. Just saying

Natty or not he looks damn good. I was just having a bit of fun with ya but truthfully ROM, IMO, is king with that exercise.

Also, hes not using straps for it which will limit the reps. I follow him on IG and he's a volume junky and it considerably stronger than I am no doubt. When people that look like him do something, whether I think its right or wrong, I pay attention to how they are doing it because it obviously works for him.