I've seen many ways of doing shrugs and wanted to know which you think is most effective.
I've seen people do:
Smith Machine Shrugs - I guess the benefit of this is you can load a LOT of weight onto the bar and when you physically cannot do anymore you can drop the barbell and it wont crush your feet. I'm talking putting a lot of weight on - probs similiar to the amount I would deadlift.
BB Shrugs - Doing shrugs in the squat rack. It'll basically be the same as the smith machine. If it gets too heavy it'll fall on the 2 horizontal pieces of metal either side and not crush my feet. Benefit of this over the smith is I have to control the movement - smith machine I only lift up but don't have to worry about making sure the bar doesn't go too far away from my body/close. So here I'm responsible for more movement so possibly more synergists/core muscles.
DB's - Another variation.
Plates (the stuff you'd put on the ends of a barbell) - I've seen people do a routine where they are in pairs. One person starts off doing 8 reps with the 25kg plates (55 lbs) and another guy does it with 15kg (33 lbs). When person A has done 8 reps, he switches with person B. So person A does 8 reps of the 15kg. This is 1 set (1 set consists of 8 reps with the 25/55 then 8 reps with the 15/33) and he does 3 sets in total. The constant change in weight causes shock/intensity to the muscles.
Which would you say is most effective?
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03-30-2015, 05:19 PM #1
Shrugs: Barbell in squat rack, BB Smith machine, DB's, Plates?
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03-30-2015, 06:01 PM #2
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03-30-2015, 06:34 PM #3
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03-30-2015, 10:49 PM #4
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03-31-2015, 12:24 AM #5
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03-31-2015, 12:31 AM #6
- Join Date: Oct 2009
- Location: Sariyer, Istanbul, Turkey
- Age: 32
- Posts: 768
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I prefer with BB, Meadows way: http://youtu.be/xQuDPFplpmk
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03-31-2015, 12:53 AM #7
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03-31-2015, 04:19 AM #8
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