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  1. #1
    Ghost Negger DiamondDelts's Avatar
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    Arrow Anyone else do close grip shrugs?

    I know I made a thread about this a while back, but I was just wondering if anyone has been doing them since then. I have added over an 2 1/2 inches in height in my traps since I began doing them. And the funny thing is I never use more than 45 - 60 pounds each arm when doing them.

    I use a narrow grip(hands 2-4 inches apart). And I never let my shoulders go below parallel unless I am doing static holds. These are a very effective exercise if done correctly. Hope some of you all will be open minded enough to eventually give these a try. If you are patient and stick with them. You won't be disappointed.
    Last edited by DiamondDelts; 08-15-2004 at 06:23 PM.
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  2. #2
    Motivator LiL USMC BBer's Avatar
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    I started doin 'em... I like 'em alot..

    why don't you let your shoudlers go below parellel? going below parellel and letting your shoulders just droop while holding heavy weight will also give an added bonus to making your traps grow...

    how do you think deadlifts hit your traps so hard? to prevent your shoulders from falling off lol

    ever done behidn the back bb shrugs? I love 'em but my ass gets in the way lol just leave back a bit and contract your abs and your good to go.. best ever for the traps.. imo
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  3. #3
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    Will try to remember to give them a try next week.
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  4. #4
    Ghost Negger DiamondDelts's Avatar
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    Originally posted by ReSpAwN DeMoN
    I started doin 'em... I like 'em alot..

    why don't you let your shoudlers go below parellel? going below parellel and letting your shoulders just droop while holding heavy weight will also give an added bonus to making your traps grow...

    how do you think deadlifts hit your traps so hard? to prevent your shoulders from falling off lol

    ever done behidn the back bb shrugs? I love 'em but my ass gets in the way lol just leave back a bit and contract your abs and your good to go.. best ever for the traps.. imo
    I never let my shoulders go down past parallel to each other because I feel doing them this way helps me keep continous tension on my traps. But I also do close grip static holds where I let my shoulders droop all the way down while holding the weight for about a minute a set.

    Yeah, I like behind the back shrugs too but my ass gets in the way too much.I have like a 2 inch range of motion while doing them. I also do leaning forward 3/4 shrugs, which have also helped my rear traps.
    Last edited by DiamondDelts; 08-15-2004 at 06:18 PM.
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  5. #5
    Former 130 lb skinnyboy! A-rod's Avatar
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    Wider grip or closer grip it doesnt make any diference since the traps are responsible for elevating your scapula , shrugs will work wonders , especially with heavy weights
    5'11 @ 220lbs.
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    legal substances in an illegal manner. The information discussed is strictly for entertainment purposes only and shall not take the place of qualified medical advice
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  6. #6
    Ghost Negger DiamondDelts's Avatar
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    Originally posted by A-rod
    Wider grip or closer grip it doesnt make any diference since the traps are responsible for elevating your scapula , shrugs will work wonders , especially with heavy weights
    I used to believe that. But now I do not. Close grip shrugs have added height to my traps way faster then conventional shoulder width shrugs ever did. And that's because I used to do dumbell shrugs with 110 -120 pounds in each arm with strict form. Heavy dumbell shrugs can add tremendous thickness to the traps but in terms of height, I have gotten rapid results with close grip shrugs.
    Last edited by DiamondDelts; 08-15-2004 at 06:44 PM.
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  7. #7
    Hood Billionaire warriors's Avatar
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    sorry if it seems like im stealing the post but could i do shrugs using the diamond bar while on Max-OT
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  8. #8
    Ghost Negger DiamondDelts's Avatar
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    Originally posted by warriors
    sorry if it seems like im stealing the post but could i do shrugs using the diamond bar while on Max-OT
    Yep.
    "Every kiss begins with Kay" Delts

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  9. #9
    Saving Muscle Since 2004 SavesTheMuscle's Avatar
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    How close we talking about DiamondDelts?
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  10. #10
    Ghost Negger DiamondDelts's Avatar
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    Originally posted by SavesTheMuscle
    How close we talking about DiamondDelts?
    Hands 2- 5 inches apart.
    "Every kiss begins with Kay" Delts

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  11. #11
    Saving Muscle Since 2004 SavesTheMuscle's Avatar
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    Originally posted by DiamondDelts
    Hands 2- 5 inches apart.
    Sounds intresting...I'll try 'em for 8 weeks. Give it a test run

    LOL I just re read your first post an I just noticed it said the grip width

    Do you do these with DB's or a BB?
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  12. #12
    Banned DanMc's Avatar
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    I have never tried a close grip my delts are not lacking. I am shruging 405 3x6 I tend to agree that grip width does not come into play. The proof is in trying it I guess so I'll have to get back to you. I am thinking its simply tougher on the wrists especially at such heavy weight.
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  13. #13
    Ghost Negger DiamondDelts's Avatar
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    Originally posted by SavesTheMuscle
    Sounds intresting...I'll try 'em for 8 weeks. Give it a test run

    LOL I just re read your first post an I just noticed it said the grip width

    Do you do these with DB's or a BB?
    I do mine with a barbell but I have a special bar with a close triangle grip. Or sometimes I use a close grip chin triangle and attach it to a dip belt chain and load it with weight. That works very nicely also.
    "Every kiss begins with Kay" Delts

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  14. #14
    Ghost Negger DiamondDelts's Avatar
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    Originally posted by DanMc
    I have never tried a close grip my delts are not lacking. I am shruging 405 3x6 I tend to agree that grip width does not come into play. The proof is in trying it I guess so I'll have to get back to you. I am thinking its simply tougher on the wrists especially at such heavy weight.
    Like I said before I DO believe grip width makes a difference when it comes to building trap height. But I do not believe it is necessary to lift heavy on this exercise to attain good results.
    "Every kiss begins with Kay" Delts

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  15. #15
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    Originally posted by DiamondDelts
    Like I said before I DO believe grip width makes a difference when it comes to building trap height. But I do not believe it is necessary to lift heavy on this exercise to attain good results.
    If I do not lift heavy in all areas I tend not to get any results.
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  16. #16
    Ghost Negger DiamondDelts's Avatar
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    Originally posted by DanMc
    If I do not lift heavy in all areas I tend not to get any results.
    Whatever works for you Dan. By the way I was wondering how much do you weigh, because shrugging 400+ pounds for multiple reps
    is a pretty impressive feat.
    "Every kiss begins with Kay" Delts

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  17. #17
    ... Big Nes's Avatar
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    i'll eventually try shrugs again.

    Hang Clean/Press and heavy ass deads have been doing a wonderful job.
    Work. Smarter.
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  18. #18
    Ghost Negger DiamondDelts's Avatar
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    Originally posted by Big Nes
    i'll eventually try shrugs again.

    Hang Clean/Press and heavy ass deads have been doing a wonderful job.
    They are definitely worth a try. But whatever works for you bro.
    "Every kiss begins with Kay" Delts

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  19. #19
    Ghost Negger DiamondDelts's Avatar
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    Originally posted by DanMc
    I have never tried a close grip my delts are not lacking. I am shruging 405 3x6 I tend to agree that grip width does not come into play. The proof is in trying it I guess so I'll have to get back to you. I am thinking its simply tougher on the wrists especially at such heavy weight.
    DanMc you forgot to answer my question, what is your current bodyweight when you are shrugging 405 for reps. And are you power shrugging or just conventional shrugging that much weight?
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  20. #20
    Saving Muscle Since 2004 SavesTheMuscle's Avatar
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    I tried them today but was in a rush so I used decent form. They felt overall better then regular shrugs and I didn't have to worry about the bar hitting my " package "...just my hands .

    I felt some strain on my R/C but I think that was because I think didn't let the bar fall but rather kept some resistance so it didn't slam down. It will never happen again

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  21. #21
    Squats traps to grass Defiant1's Avatar
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    Originally posted by DiamondDelts
    I used to believe that. But now I do not. Close grip shrugs have added height to my traps way faster then conventional shoulder width shrugs ever did. And that's because I used to do dumbell shrugs with 110 -120 pounds in each arm with strict form. Heavy dumbell shrugs can add tremendous thickness to the traps but in terms of height, I have gotten rapid results with close grip shrugs.
    Repeat after me. You cannot shape train. You cannot shape train. Unless you try.

    I agree. Close grip shrugs make your traps "pop" off your shoulders, regular grip shrugs give your traps thickness.

    I like doing close grips with a BB with straps.
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  22. #22
    12 to go! Steveo31's Avatar
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    Originally posted by DiamondDelts
    DanMc you forgot to answer my question, what is your current bodyweight when you are shrugging 405 for reps. And are you power shrugging or just conventional shrugging that much weight?
    Diamond... question for you about power shrugs. Do you think they are as beneficial as non-power? I personally like em cause they work the calves in an explosive manner as well. Ideas?
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  23. #23
    Performance Enhancer bigpump23's Avatar
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    i'll try them tomorrow, i usually do 3 sets of behind the back, side and front shrugs but i'll try close-grip too
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  24. #24
    Ghost Negger DiamondDelts's Avatar
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    Originally posted by Steveo31
    Diamond... question for you about power shrugs. Do you think they are as beneficial as non-power? I personally like em cause they work the calves in an explosive manner as well. Ideas?
    I beleive if you do them with decent form, then yes they can be as beneficial as non-power shrugs.
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