how ,long for,many heavy

[adey888]

hi all ,
just need some advice on "barbell shrugs"
i need to get some mass on my traps and i know doing barbell shrugs is one way so what i need to know is
1.how heavy should the bar be ??
2.how long should i do this exercise for ??
3.how many times a week should i do it ??


thanks for your help
Adrian

 

[liftsiron]

Once per week should be enough. You should do approx 6 sets with a weight that taxes the muscles for 8-12 reps.

 

[ronb]

Also keep in mind you want to maintain a progressive overload of the weights. In other words don't stay on the same weight too long. You can also switch it up by using bells instead of BB. A trap bar is also helpful if one is available. Some guys like to do behind the back shrugs. i don't like them since they tend to stretch the shoulder area too much

 

[BigSickD]

I hit my traps with a variety of exercises. Upright rows, dumbbell shrugs and barbell shrugs. Make sure to get a full range of motion and squeeze at peak contration.

 

[mr.b]

Look into the IRONMAN HIT program..It's also 6 sets like Liftsiron recommends and it suggest using different rep schemes like ronb but with the IRONMAN HIT program you do 3 sets twice in an 8 day period.

 

[CO-B16]

im with BSD here...ive got the same plan....i go heavy with barbell, then hit some upright rows, then burn them with some dumbell shrugs.....should be good to go....