Interview Q&A Series with Ben: Hormones
Question: “Will taking simple carbs after a workout negate the effect of growth hormone production from your workout and kill ...
Exercise Execution
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MI40 Strength: Intro to Coach Adam, & Boss of Bosses Meet – Part 2
In case you missed it, catch Part 1 here. Now, during my prep for this meet I had the best training ...
In Pursuit of Perfection, Can We Change the Shape of Our Muscles?
Despite our muscle gains and the conditioning we are able to achieve, many of us remain unhappy with our physical ...
Occlusion Training: Lift Light to Mass Up
In matters physiological, the process of occlusion has largely negative connotations. Occlusion, meaning to shut off or obstruct, of a ...
Optimize Your Gains By Increasing Insulin Sensitivity
For all of us trying to reach the full potential of our health, it is important to be sure that ...
The Glycemic Index: Useful or Useless?
Popularized in the mainstream media & bodybuilding world, how does the G.I of a food actually apply when seeking physique ...
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Pullups & Pulldowns
BPak's best execution tips for getting the most out of pull-up and pulldown movements!
General Exercise Principles
General Exercise Principles to Learn
Rows for Back
The best rowing exercises, broken down BPak-syle!
Front Delt Movements
The best front delt exercises to add to your routine and how to perform them for optimal growth!
The Essentials of Bodypart Specialization: Hamstring and Glute Training
In preparation for writing this article, I wanted to see what exactly was written out on the web when it ...
Ab Leg Raises
The best leg raise movements for the abs, and the best pointers you need for maximizing their effectiveness!
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.
