The Essentials of Bodypart Specialization: Lat Training
There is, without a doubt, a no more difficult area of the body to develop muscle size and strength, than ...
Exercise Execution
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Taurine
Taurine is one of the best amino acids to help improve muscle soreness because it helps to push glutamate conversion ...
Showcasing Your Physique – A Guide for Maximum Impact in 7 Days
The line between success and failure come showtime is notoriously small. As many competitors will tell you, the final 7 ...
When Can I Eat Junk While Dieting And Not Get Fat?
When it comes to “Junk” food. First we must clarify what “junk” is. Carbohydrates themselves for example don’t make you ...
Folic Acid – Is Your Body Using It Or Is It Benign?
First off, congratulations if you understood my pun. Folic acid or Folate is also known as vitamin B9. The name ...
Ghrelin: The “Bad” Hunger Hormone
Part 2 of good cop versus bad cop in the fat loss hunger wars - this time we’ll focus on ...
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The Essentials of Bodypart Specialization: Quad Training
It is important to keep in mind that these 10 key suggestions for Quad training will fly in the face ...
Adductors & Abductors
Serving an important function as hip stabilizers, strengthening the abductors and adductors can help you maintain proper pelvic position and ...
Chest Dips
Dip your way to a bigger chest... Ben explains how for maximum effect!
Quad Isolation Exercises
Leg extension's - love them or hate them, they're great for quad development... if done right! Here's how to ...
Front Delt Movements
The best front delt exercises to add to your routine and how to perform them for optimal growth!
Ham / Glute Specific Exercises
All the info you need to execute the best lying leg curl variations for thick hams and glorious glutes!
Shrugs
General guidelines for all shrugging movements
(unless specifically stated otherwise)
- use lifting straps if desired, particularly for working sets
- take a shoulder-width-grip ideally
- chest up, head / neck neutral, elbows / triceps locked-out (unless stated otherwise)
- if standing, lock out quads and contract glutes and abs (don’t let hips come back and forth)
- pull everything back / retract scapula (not to an extreme, but to avoid any roll forward)
- begin by retracting from around the mid-back
- shrug right to the top of the neck and really squeeze
- push / protract on the way downward to lower the weight (don’t let it drop).
Standing Shrugs – Dumbbell or Barbell
‘Beside body’ variation depicted
- Exercise Specific:
- Be sure to keep everything pulled-back throughout with the weight(s) held (constantly) just slightly in front.
- Dumbbell Optional Variations:
> Hold DB’s Behind body: this is the position in which you will be weakest
> Hold DB’s Beside body: hold with a neutral grip (palms facing) and pay extra attention not to rest during this variation in order to maintain constant tension.
Prone Incline Shrugs – Dumbbell or Barbell
Note how the shoulders are correctly down and back, not raised and forward
- Exercise Specific:
- Actively resist the urge to let the shoulders rise up and sag forward during the movement.
Shrug + Upright Row Combination
- Exercise Specific:
- once at the top, bend elbows and pull / row them upwards about 3 inches further.
