The Effects of Carbohydrates on Your Workout – Part 2: Intra-Workout
Carbohydrates always seem to be a hot topic when it comes to losing fat or building muscle – or both. ...
Exercise Execution
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What Times Should I Be Eating Carbohydrates?
There are essential fatty acids, and there are essential amino acids, but there are no essential carbohydrates – our body ...
Acetylcholine: Stimulating Mind and Body
Of the major neurotransmitters, acetylcholine just might be the most important from a muscle building standpoint. As a major neurotransmitter ...
Overtraining? Signs You May Need to Take a Rest Day
When is rest for the wicked but a necessity for gains? We let the science do the talking...
Norepinephrine: For One Last Rep
Picture yourself cranking out a heavy set of squats, your training partner counting down as rep number 20 of an ...
The Serotonin Advantage
In a startling feat of biological engineering, our body must involuntarily produce an array of chemicals to promote specific actions ...
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Extension Movements
The best extension movements laid out step-by-step... time to build tremendous triceps!
The Essentials of Bodypart Specialization: Chest Training
Let’s face it – seeking out the right information can be confusing whether you are a bodybuilder or just an ...
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 ...
Rows for Back
The best rowing exercises, broken down BPak-syle!
Deadlifts (bent-knee)
The almighty deadlift... here's how to do it right! (several variations)
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.
