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Training & Nutrition Discuss training & nutrition. Off season or prep.

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  #1  
Old 03-30-2008, 07:03 PM
fitmomma3 fitmomma3 is offline
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Default Shrugs?

I'm a tempo freak when it comes to training...slow controlled... up SQUEEZE...down controlled...but for some reason I notice on shrugs many just "SHRUG EM OUT" (up down up down up down) , even those who normally lift slower. So today I tried it on my third set and it made a world of difference on the feeling/BURN!!! What's everyone opinions/thoughts on this particular ex.? Is a little faster more effective or would you stay with the same controlled pace you use on most exercises?
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  #2  
Old 03-30-2008, 07:28 PM
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i havent done them in a while but i usually do them at the same tempo.. up and squeeze, then repeat.

never super fast...never tried them like that!
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  #3  
Old 03-30-2008, 09:04 PM
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Yeah can't say I have ever tried it either... usually just use a steady tempo, although I also haven't done them in ages...
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Old 03-30-2008, 10:03 PM
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I do shrugs a lot and I usually do them slow and controlled with a squeeze at the top. Maybe I'll try em faster sometime.
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  #5  
Old 03-30-2008, 11:08 PM
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I never do shrugs.
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  #6  
Old 03-30-2008, 11:21 PM
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I get more results with barbell shrugs as opposed to dumbbell shrugs.
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  #7  
Old 04-02-2008, 03:54 PM
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I prefer a 1-2 second contraction at the top.

I also do them either leaning forward or face down on an incline bench to hit the lower traps more than the upper.
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  #8  
Old 04-02-2008, 07:43 PM
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Hey Steph, Just did these today...on the up, I squeeze, and on the down, my trainer has me hold the stretch for about a 2 count, and back up.......
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Old 04-02-2008, 08:14 PM
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All the ways listed here are good. Changing it up is the key. One week do them slow and controlled holding for short counts and then the next week up the speed with more reps. You will target different muscle groups by hitting those slow twitch fibers one week and the fast twitch the following.
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Old 04-02-2008, 09:11 PM
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Quote:
Originally Posted by Qubabe View Post
All the ways listed here are good. Changing it up is the key. One week do them slow and controlled holding for short counts and then the next week up the speed with more reps. You will target different muscle groups by hitting those slow twitch fibers one week and the fast twitch the following.
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  #11  
Old 04-03-2008, 05:13 AM
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Quote:
Originally Posted by Qubabe View Post
All the ways listed here are good. Changing it up is the key. One week do them slow and controlled holding for short counts and then the next week up the speed with more reps. You will target different muscle groups by hitting those slow twitch fibers one week and the fast twitch the following.
GREAT points hun!
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  #12  
Old 04-03-2008, 06:21 AM
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Quote:
Originally Posted by Helle IFBB View Post
I never do shrugs.
why do this ex.? feel that bent over row does the work.
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