Barbell Shrug Technique For Growth | Targeting The Muscle

[@Saltyarticles]

People don’t mention how much that slight elbow bend helps in shrugs. Love Mike showing it here.

[@nicknesler]

Thanks, I was wondering about that

[@jerryjohnson736]

​@KeithBurtons Recruiting your forearms into the exercise doesn't impede the traps' involvement at all.

[@SomerandomShmuck]

@KeithBurtonsjust tried the exercise. Traps are burning way more than with your “method.” I have a feeling your just mouthing off to seem smart

[@howardfairbanks6965]

When I saw Tom Hardy's traps right before his first fight in the movie Warrior, my jaw hit the floor. What's funny is if you look at the rest of his body, it's not all that astonishingly impressive - but big, thick, peaked, meaty traps can really make a body look imposing and impressive all on their own.

[@jfigs1649]

Traps and shoulders are some of the best responders to gear.

[@LL-yf9kp]

also he was on gear

[@turnbull524]

That’s due to gear bud - tell tale sign

[@MrMikkeldk7]

Dont forget the big and girthy neck.

[@justmarc2015]

He just has really good trap insertions.

[@andyfatknob9403]

I've left out shrugs for a couple months honestly and was just about to get back into them. Perfect timing

[@AppendixVermiformis]

Don't, they are overrated. Just row moar. Meadows, T-bar, barbell, dumbbell, machine, cable, and, not to miss out on, upright row. I have a difficult time deciding which is a worse waste of time, shrugs or front raises.

[@PanConides]

@@AppendixVermiformis Definitely not overrated, its the best way to build huge traps really

[@AppendixVermiformis]

@@PanConides If you row enough, you don't need them. If you need them, you don't row enough. Deep stretch, pause, control, grow.

[@RenaissancePeriodization]

@@AppendixVermiformis agreed. Very few people need shrugs. - Dr. Mike

[@danielkanewske8473]

@@RenaissancePeriodization I need shrugs and a hug because the people on the internet are so mean! Great content Doc!

[@Kirall-sx1hc]

Over a period of 5 year exercising, i obviously managed to grow my traps until a certain point. But never felt a pump or felt confident with the technique i used. Today after 5 years training, i have FINALLY got a bloody pump on them traps. Thanku Doc. 🙏🏼

[@coopertime147]

I love doing them with a low cable and leaning back slightly. They've really made a huge difference

[@mikegunz7320]

My favorite variation is setting the bench to 30 or 45 degrees and doing a chest supported dumbbell shrug. The stretch is intense.

[@moodynoob]

Thanks for going so indepth into WHY you recommend a technique, it really helps in understanding and remembering this stuff!

[@howardfairbanks6965]

One tip I would like to throw into the hat from my personal experience is that Myorep shrug work has been amazing for me personally. Once you finish a set, holding the weight in that deep stretched position as Dr Mike talks about for 5 seconds before hitting another set of Myoreps, taking a break and leaving it in that deep stretch position and then hitting another set of myoreps.. Doing that a few times and by the god of Broden the stimulus is unreal

[@Osama-Bon-Jovi-01]

What are Myoreps? Sounds brutal though

[@robertdowney5937]

@@Osama-Bon-Jovi-01taking very low rest times and continuing the set with the same weight

[@nuttrubersrevenge]

Myorep is an intensity modifier. If I am going to do a myorep set, I will do X amount of reps for my first working set. Then I would aim to get the same amount of reps within my next 1 or 2 sets, but I will shorten the rest time between sets by about 50-75% depending on the muscle I'm training. Let us say I am aiming for 25 reps on the Pec Dec, but due to the shorter amount of rest since my first set, I will probably only get 12-15 reps before the lactic acid is too painful to continue. I will then rest between a very short amount of time, ie. Less than 10 seconds before I pump out more reps, repeating this until I hit my goal amount of reps.

[@RenaissancePeriodization]

Dude, same same, especially if you have VersaGripps to not be held back by grip! - Dr. Mike

[@howardfairbanks6965]

@@RenaissancePeriodization Ain't that right. I was actually just going edit mine and add that my grip will fail to quickly doing myoreps, so I have to use Versa grips. And I've used all sorts of different grips, but the Versa grip Pro with the extra rubbery feel locks them in and allows me to rest with the weight sort of above my knee. Without grips no way I could do more than a straight set.

[@madsbruntt7145]

I literally just did shrugs, so I'm a bit annoyed at the timing but grateful for the superb advice :D Edit: i always have trouble feeling my traps in barbell shrugs, so i looked up to see if there was a video about said subject with Mike, i bike home, and this video got released 😩

[@1brunner699]

Luckily you have a workout next week…

[@madsbruntt7145]

@@1brunner699 yeah and you betcha I'm looking forward to rewatching this video and feeling my traps 😂

[@RenaissancePeriodization]

Sorry we didn't post it a day early! - Dr. Mike

[@danielkanewske8473]

@@RenaissancePeriodization Voted #1 on KZbin for the worst timing! I needed this content 20 years ago not now that Im 45 ...

[@jaybird0312]

Dude same here! First video that popped in my feed right after I got home from the gym. C'maahhhnnn. Lol

[@RagingOatmeal]

Cant wait to try this. My traps explode with minimal work but because I always went heavy I would get the worst hypertension headaches to known to man

[@vinnyrivera485]

Single handed let the best video for locking down the technique for barbell shrugs! 💯🙏

[@Anom597]

Hey Dr Mike, this channel has been SO valuable to me as I learn to lift. You've probably heard this request before, but I'm sure many of us would appreciate if you labeled chapters. I've watched enough of these to recognize the common threads, and I'd like to be able to jump straight to the next step.

[@RenaissancePeriodization]

Thank you. We'll definitely give that some thought! - Dr. Mike

[@unaizabaletaaldaz3435]

@@RenaissancePeriodization that would definitely be helpful! It can be organised in playlists too. Thanks for you work ❤

[@masturchief]

I stopped training traps because I’m far too lazy/ it’s too tiring to fetch every plate in the gym to shrug, and it never really did all that much. Time to make some real gains with mike!!

[@kurasaki81]

That makes no sense. You could just pick up 70kgs bb 😂

[@masturchief]

@@kurasaki81 idk, A lot of people can easily shrug 400-500lbs or more in the standard way people do them. I’m one of those people.

[@karlfernandes1367]

Just start shrugging the squat rack with all the plates on them 💀💀

[@tallpaul69]

So why you watching a Shrug video?😂

[@masturchief]

@@tallpaul69 because I wanted to make them effective. Since watching this video, the trap gains have been immense and I am getting better workouts. Mike’s videos are good quality and you can always learn something!

[@CrossFit-Carnivore]

Love the humor. So no rolling motion. Got it! Loved Warrior the movie.

[@D.-NeverGoBack-]

You are the man Mike. Do this for every exercise.

[@qv8075]

Doctor mike to you

[@D.-NeverGoBack-]

@@qv8075 how do you know my relationship with him cur

[@sn0lder]

im gonna barbell shrug until i turn into a frog

[@antoniogordon6007]

😂

[@thsstphok7937]

hahahhahda this why I love internet

[@SomerandomShmuck]

Gorilla would be a cooler choice

[@illestdomer2005]

And don’t forget neutral grip with a trap bar or DBs. Great tips. Snatch grip on shrugs definitely elicits more of a response for me in the mid traps.

[@themadmonk6379]

I don’t know if I have seen Dr. Mike make those type of faces before. Must be good. Tomorrows workout is getting an addition

[@tzahi12370]

Traps is one of your best body part for sure! they lifting the shirt up nicely, I love upper traps .. for me I like rack pull to really stretch them under heavy load and then mix it with regular shrugs full ROM.

[@zuhairyassin505]

Hands down one of the best fitness channels on this platform

[@nicholasdonin1465]

Mike's the first who taught me about the focus on the eccentric stretch. I've always been a ROM focused guy but never beyond 90 on my joints. The stretch, mainly with pull downs, straight leg dead and incline presses has made a discernible difference on experienced DOMS and amount of weight needed for sessions.

[@Sam-pr6oe]

LOVE the bent over shrugs. Those and vertical rows are what I credit with fixing my shoulder muscular imbalances that were causing me issues. The trap is a fucking wild muscle that does so so so so many things it’s mindblowing

[@PseudoJuju]

so good. was doing heavy (155lbs) shrugs around 10-12 reps. went down to 95lbs and immediately noticed the difference

[@sharks408n209]

I broke my left femur and won't be able to hit legs until March the soonest so operation Johnny Bravo is in full effect can't wait for the specialization videos for the lower body to drop so I can plan for Operation Thunder Thighs!

[@justtango4741]

I do shrugs with a hex bar. I sometimes use that forwards lean and that feels good too. It's the weighted stretch at the bottom that fatigues the traps.

[@ParvParashar]

Really loved the video! Excellent work. Everything is so well explained. Appreciate the phenomenal reasoning behind using the recommended technique, rest times and rep range. This is super high quality comprehensive information. Thank you so much! 💪🙏👍

[@ohkshit8500]

I recently tweaked my back post a heavy set of shrugs. Was a little traumatized. This video really helps, going to hit them soon with lesser weights.

[@jjohns17]

I've worked with the bent over and wide grip technique for a few months and love it! I had to go way lighter, but like you mentioned, it takes the axial load off and gives me a much better SFR. I haven't tried the big stretch at the bottom, but am definitely giving it a shot! Thanks for the great video Dr. Mike & RP!

[@likemy]

trying to hold at the top (particularly with a wide grip) is also a great cue to maximize time under tension

[@AntiFreeze202]

I love doing this with a trap bar - really nice!

[@dhlong1697]

2:44 "emphasize bottom' gave me a woody mike

[@TSB43]

I stopped deadlifting cuz I was lifting heavy in march. Recently I’ve noticed how my traps have atrophied since. Disheartening and eye opening. I appreciate the video this video for the tips and knowledge. Definitely gonna try your technique out.

[@ce8539]

Grateful for another dope vid, thanks RP team

[@lucasvarley9764]

I love this video! Super inspirational and helpful. I'm curious, have you ever heard of Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.

[@DavidDavis311]

As I’ve gotten older I’ve went lighter on everything and spend my time focusing on mind muscle connection. I only wish I knew how much better this years ago. There’s a place for heavy lifting but it isn’t for most people.

[@Zka77-e1f]

I bend over slightly to 1) avoid dicking the bar 2) that pose helps a LOT to actually pull my shoulders a bit backwards - this helps target the muscles so much better. Elbow bend is also necessary, you can't pull a larger weight upwards properly without that bend.

[@RiskyNickNate]

Thanks Doc! I tried these out today and I now have a new found love and fear of shrugs! Haha

[@OPXPM]

I really needed to hear this. Thank you!

[@zsoltkiss-szekely8137]

thank you doctor.this was yet another eye opener

[@brianc9430]

I pretty much do my traps like this already. I get ego tempted at times to go heavy, but realized I hit them way better with lighter weight and slower with greater ROM. Nice to see an expert (who I respect) confirm to me that I am rad! Thanks Dr Mike! 💪🏼👍

[@domepiece11]

My direct trap work is heavy KB holds with straps, like 5 sets of 1-1.5 min. I get an incredible stretch without the neck aggravation I get from shrugs.

[@tylercunningham4311]

I've been doing trap bar shrugs with only 195 for 12-15 reps, but super strict, hold the pause. Obviously wanting to go heavier but it's amazing how much it humbles you when you try to have perfect form.

[@pbx7257]

Did this by accident! Lifting heavy on barbell shrugs and decided to take plates off until failure. Started shrugging to raise above my belly button (had to get around my belly too btw 😅) with lighter weights. Traps are sore af today. I like to play around and try different things and it’s nice when it works. Glad I saw this video to validate the technique further.

[@redcyric1222]

Thank you for all the videos and great advices!

[@hey_zee_ree694]

lol love how mike showing off the shreds every time he shrugs showing his vtaper

[@jasonz1771]

I don't go above 70lb dumbells or 225 barbell. Slowing it down and controlling it adds up quick. I also do 1 min rest periods. High volume and low rest sucks at first but my ability to recover is rediculous now. Variety is huge but rather than doing variations that hit the same fibers you need to vary the angle to hit mid and lower traps just like varying angles for upper mid and lower pecs. I focus on lower and mid traps and proof is in the puding.

[@RussDRocking101]

A lot of these movements are following Olympic lifting protocols as there is a snatch grip and clean grip shrug progression exercises that are built into some programming. Additionally the second pull for clean and snatch really incorporates traps too. The biggest take away for me here is forcing your traps down at the bottom of the movement. I've never considered that and I'm definitely going to try it.

[@kyleinwisc]

Oly work is super demanding of the traps through a full range of motion. Probably just too fatigue inducing and abusive to the rest of the body for RP to suggest for bodybuilders.

[@Chancho1987]

The man Dr Mike dropping Gems 💎 👌 straight fire dooooooooodddde

[@Fatfrogsrock]

Not convinced as it goes against what i've learned before, but gonna try it out for myself, cheers!

[@Penzig]

I found upper traps to be really hard to target. For reference I'm a skinny dude who comes from "no muscle", but trained everything else for many years. For me to get really into targeting my traps, I found success with a lot of the tips in this video - such as using lighter weights, arms out from your body, and then something similar to "leaning forward". At least I think the effect is similar: Instead what I did was kind of begin the movement as if doing a row - bringing the shoulders back pretty much as far as they go, and then changing the direction of the pull to 'up' as opposed to 'back', with que's such as "bring elbows back and then lift them up as far as you can". Doing this really SLOW also helped a lot. I also spent a lot of time just holding the contraction at the top, and try and feel out the muscle. Some good ol mind muscle connection. Now after some months, I am having much less trouble connecting with my traps and I can manage with simpler shrug variations if I want to. But I must say I'm still favoring the pull-to-upright-row kinda movement pattern. I'm sure It would be slighty more effective having a strictly 'up' pattern if I was a bit better at it, but that's not the best move for me (yet). And I am seeing results with what Im doing now, so :D

[@leecourtney1225]

I very rarely do shrugs but agree light weight with as big a ROM as poss and high rep is the way. However, I personally feel that no matter how good I get my technique for isolation down on rows, pullups, side laterals etc etc my traps are getting a ton of work, then again I am always going for a lean, muscular athletic build, not a bodybuilder physique and kind of think the massive trap thing (especially with gear) kind of looks ridiculous. Suppose you could say the same with arm training to be fair but enjoy training them 😅, bit whatever anyone says my biceps get waay more growth from chin-ups than any curl

[@TheGreektrojan]

I'll disagree with that. Big traps are a way to make your shoulders look broader (even if they are not) and they fill out a shirt fantastically. If you are going with an 'athletic' look, basically de-emphasize chest/back. Not ignore but the super big upper body is what usually makes a bodybuilder look different than a standard 'athlete.' But most people get good enough traps with all the pulls so its not a point of emphasis.

[@leecourtney1225]

@@TheGreektrojan you don't really disagree though what I said is that the traps get enough volume from the pulls (and even pushes) and its only if you want 'oversize traps' that shrugs in particular benefit. I train full body so not anti shrug per se just way better exercises I can put in my program in place. I do get it though if your traps are a weakness can definitely hinder shoulder stability and compromise all upper body lifts. Again though I suspect that usually comes from waay too much volume for chest over back and really as the whole back has over 3 times the muscle as the chest it should receive 3 times the volume. But even I am guilty of over training chest as who doesn't love chest work?

[@rmay71184]

I definitely feel like I connect to the shrug better when I bend over slightly, also can do a mechanical drop and go upright when you tire out from being bent over

[@23ADJ93]

God tier content. Speciba and toda rabba dr Mike!

[@eliotfuchs4480]

Great tips, Dr. Mike. One more tip to consider -- I find that if I keep my chin up, i.e., eyes up looking toward the ceiling in front of me -- it can be a good cue to get a full range of motion. If I keep my head down, I fool myself into thinking I did a full shrug by dipping my head down into my traps, instead of bringing the weight up to my head with my traps. Furthermore, I think it may help get a better stretch on the traps in the fully lengthened position at the bottom. Thanks for your work and great content! 👍

[@BoshSoldierCarp]

Watching this series has shown me I'm ego lifting without out knowing it on neatly everything. Time to cut the weight right back in my next meso

[@apoilgun8342]

amazing tips ! I've been doing shrugs with high-rep, full range of motion and slow eccentric and it damn works much better than the heavy chicken dance style. I'd also add at that least for me, dumbbell shrugs hits a bit better to my traps due to the chance to stretch 'em more at the bottom. definitely worth to give it a try !

[@KenanTurkiye]

Go use a standing calve raise machine and try your traps rather then your calves. You might like it.

[@camiloduartemusic2052]

Amazing tips💪🔥as always Doc Mike

[@theswede5402]

Been doing this twice a week for nearly 2 years so this was helpful, i def go pretty heavy in general.

[@jamesfoster6890]

Yeah Tom Hardy had some monster traps in that movie Warrior. My girlfriend always wants to watch it for some reason 🤔

[@antarc759]

What reasons?

[@LeagueRandomPlayer]

OH DR I NEEDED THIS! Been struggling doing light 4x15 and full ROM side rises combined the top ROM also hits traps like hell, but ill go with the rest time and technique today and see how it feels!

[@edwardburgess5889]

Thank you Dr. Mike. You’ve helped correct all the bad techniques I learned in the 80’s. I use your guidance to train my son. Truly Appreciative

[@pannonianfit1582]

I like to do shrugs with dumbbells, yea I know less weight but I can retract and elevate my scapula with great range of motion without my neck get in the way because I can push it forward

[@yallyall4386]

These tips really help! Thanks

[@Zerel]

For some strange reason, I've always had trouble getting a strong mind/muscle connection with my traps. Experimenting with the stretch in the bottom position as demonstrated here absolutely fixed that. I don't know if the day will ever come when I need that much direct trap work, but now I know what to do if I do. Thanks for sharing this insight.

[@CJHan]

First tip: Don't go heavy. Tell that to fuckin 95% of people I see doing shrugs in commercial gyms, loading up 3 plates and doing ½ of a ¼ rep.

[@ericknunez8069]

in the smith machine because why not

[@frasler1]

I've always preferred using a hex bar over a straight bar for shrugs.

[@BigRam2010]

Super set. Barbell shrugs/ dumbbell shrugs / farmer walks =1 set . Repeat for a total of 3 set's.. talk about fried!!

[@ImZyker]

thank you for the tips, that shirt looks very good

[@b34k3r5]

That t-shirt is awesome. Bring it back for sale!

[@Man_About_Town_]

Big Mike Vanwyck shows a variation as well that is very similar. Love when there is continuity in the folks I look to for ideas/guidance.

[@MeliorIlle]

Watching these videos just makes me be even more impressed with Dorian Yates. He really was the GOAT. Didn't have the best shape, made up for that with impeccable form with extremely heavy weights. So impressive.

[@lawrencereid3457]

Great video. I will try that. Thanks.

[@trialsandtribulations7181]

I've never been a big fan of the typical bb shrugs. I do shrugs in every other direction, overhead shrugs, hanging shrugs, leaning rest shrugs etc.... I think most of my grap growth came snatch grip DLs & high pulls, and heavy carries.

[@luc0366]

Yo thank you so much. Greetings from Brazil

[@garyablett9284]

Thanks I needed this bro

[@corenko]

Controlled Barbell Shrugs + MYO Reps = GODZILLA NECK

[@Yupppi]

I know this is not very traditional, based on evidence method, but I found that my traps really started to grow from snatching, especially the high pull accessory. Which I'd describe almost as cheat shrug since you contact with hips and you pull the hands almost shoulder level (great stimulus for delts at the same time). I don't know if it works as well for advanced bodybuilders obviously, but for less experienced it's a killer.

[@TheoneD11]

Thanks RP!

[@goldenpondrvpark1637]

Superset these with some super full rom lateral raises and you'll conquer the world with your traps!

[@Bjorn_R]

Nice timing. Been focusing on my lacking traps and upper back due to problems with shoulder impingement. Hope it helps

[@floridamanHooning]

I need this, my nephew who just started lifting already has genetically better traps than me... I won't be sharing this video lol

[@ajsullyvincennes]

Awesome video. Been lifting for years too heavy. Sets of 10 and 6

[@shaleel]

I've never done shrugs, besides just messing around once in awhile like doing George Leeman's program. I'm sure they'd be fine eventually, but I feel like it's counter productive to keeping my shoulders where I want them to be.

[@dagothodros641]

This is a must have exercise for anyone who wants to build a god tier physique

[@shaleel]

@@dagothodros641 luckily I am just a dude and not a competitive bodybuilder. My traps are not bad tho from genetics + deadlifting. I'd be way better suited using the time for arms and shoulders, physique wise. Also, I have concerns about the prevalence of sleep apnea among big neck'd body builders.

[@leecourtney1225]

@@shaleel I agree with you 100% shrugs are a bodybuilder technique and they get plenty of work from rows, side laterals etc have no desire to basically have traps that are waaay out of proportion. I get it its a desirable look for a body builder, but I think it looks odd. They can be fun to do but most of my trap work is for stability and shoulder health rather than for hypertrophy.

[@greenpighunter6930]

Excellent. Check is in the mail.

[@hefferonjoe]

i needed this

[@KenanTurkiye]

I don't like rounded traps, rather prefer long prominent ones, that's why I prefer exercises that mostly work the 'outer section' of the top traps, closer to the shoulders not the neck. I know I know some will say that isn't possible, but yeah there's 8 billion people in the world, so.

[@davidec.4021]

After a meso of no trap and very little bicep (RP 3xweek full body 😘 amazing meso btw) i’m going into the next meso with traps and biceps focus to finish off the 2 standard hypertrophy phases. This is gonna come in handy, especially because the w.o. get long and hard and I didn’t feel like “wasting” too much energy on these

[@RenaissancePeriodization]

Yeah man, you have to have a good reason to do shrugs if you're gonna take the time and effort! - Dr. Mike

[@juanyanik7715]

You got me at 'Tom Hardy Warrior workout'

[@stoicmadi9704]

... Yates row is my go-to trap exercise ...

[@kingaltondodson5076]

Dr.Mike You are awesome . Honor me by letting me please you 🙏🙏

[@alexisdelgado9876]

Thanks Kurt Angle! 🫡 ✊

[@dashcamcalifornia5003]

Dr Mike the bottom is always going to be the tough part. 😂

[@sircefiro]

I find the leaning slightly forward works well & on the last rep hold it at the top & at the bottom, usually about 12 reps although will try lighter, don't do the super heavy shrugs aka chin downs

[@masterwmatrix]

4:00 so wristwraps or no? Or did you mean lifting straps?

[@limitisillusion7]

Power Cleans were always by go to trap exercise. I think catching bar on the way down does a lot of damage.

[@cocothela82]

I injured my shoulder / neck doing heavy shrugs 6 months ago, hoping this is a way i can get back to training shrugs without so much danger of injury in the future

[@discodancer22]

Thanks GOAT!

[@TastyBatZA]

Thank you

[@TranquilSereneSounds]

2:08 BECWAWCK 😂

[@Magic_beans_]

5:00 Here we go with the microtransactions.