Why do most program not inlcude Shrugs?

[fattofame3]

Hey Guys,

I looked at Rippedbody novice, Fierce 5 full body, Fierce 5 & Vikings Bare Bones Full body and Upper Lower programs and most of them either only have shrugs on 1 day and not the rest or don't have them at all. Is there something I am missing? I am asking this because I struggle or just say don't have well developed traps or abs.

[SuffolkPunch]

In the case of novices, usually their entire body needs developing without special focus on particular things.

This is despite many novices thinking this or that is a weak point - that is just a manifestation of body dysmorphia

Novice routines aim for the best bang-for-your-buck. Main compounds include many muscle groups

For example:
Lifts that include traps:
- overhead press
- deadlift
- barbell row

Lifts that include abs:
- deadlift
- squat
- overhead press
- pullups / pulldowns

[fattofame3]

Hahah gotcha, fair enough.

[BeginnerGainz]

A set of 20 leg raises or reverse crunches a day won’t hurt, abs can be worked everyday if you so choose. Fierce 5 includes Ab work. As far as (Upper) traps go, OHP, rows, lateral raises, pullups/chinups among others all work upper traps.

Most people don’t need Specific upper trap work anyway, because they are overreactive from sitting in a chair, looking on your phone, driving etc all day. When that happens, pec minors pull the shoulders forward, and levator scapulae pulls the traps up so people shrugs most movements so the upper back/serratus becomes dormant....

Yadda yadda anatomy...anyway, focus on rows and OHP/high incline more than Flat bench and lat pulldowns and worry more about feeling exercises in your all important upper back (rhomboids, teres Major/minor, lower/middle traps) then the exclusion of pointless exercises like shrugs.

Edit: I’m not a fan of working the abs (or lower back) unless it is isometric one nature, as that is their purpose, trunk stability.