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  1. #1
    Tommy Gunn is offline Member
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    Sets and reps for barbell shrugs

    When you guys do barbell shrugs, what sets and reps do you use?

    Right now I am doing 4 sets, reps of 14,12,10,8 increasing the weight each set.

    Is this a good set/rep scheme I have?

  2. #2
    Cotton is offline New Member
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    I basically do the same. 4 sets, reps 8-12

  3. #3
    Flexor is offline Banned
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    I wouldn't have thought 14 reps was any good. Start off at 10 and increase the weight each set like you do. I think the traps need to be punished with really heavy weight at about 8-10 reps. It seems difficult to get good form though, p1sses me off

  4. #4
    Papi93's Avatar
    Papi93 is offline AR VET
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    Quote Originally Posted by Tommy Gunn
    When you guys do barbell shrugs, what sets and reps do you use?

    Right now I am doing 4 sets, reps of 14,12,10,8 increasing the weight each set.

    Is this a good set/rep scheme I have?
    I would drop the 14 reps and add in a set of 6 reps.

  5. #5
    kaptainkeezy04's Avatar
    kaptainkeezy04 is offline Anabolic Member
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    i dont agree with the set of 6 reps...i do 4 sets a week of 15, 12, 10, and 10 and my traps are real high up...traps actually need a good number of reps for growth...doing so much weight where you fail at 6 reps will be putting a lot of stress on your kneck and less on traps...but a lot of people desire the big kneck.

  6. #6
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    justin2305 is offline Senior Member
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    ill hit a set of like 15-20 really light to warm those badboys up, then ill do about 4sets with say a set of 12,10,8 then a heavy ass set of 6, right after that go pick up some 45lb dbs and do a set of around 50 to just kill my traps, my taps are the strongest point in my body and i find that works awsome for me

  7. #7
    chest6's Avatar
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    Quote Originally Posted by justin2305
    ill hit a set of like 15-20 really light to warm those badboys up, then ill do about 4sets with say a set of 12,10,8 then a heavy ass set of 6, right after that go pick up some 45lb dbs and do a set of around 50 to just kill my traps, my taps are the strongest point in my body and i find that works awsome for me
    same except for the end

  8. #8
    BobShocker's Avatar
    BobShocker is offline Junior Member
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    just make sure you are warmed up first . . . then hit heavy sets of 8-6

  9. #9
    chest6's Avatar
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    I was actually just about to post the same thread?

  10. #10
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    I do 3 x 10 with dumb bells.....Then walk over to the flat bench hammer machine - make it heavy and do 3 x 6.
    Looks like I'm really givin it hell - but I get no results.

  11. #11
    Papi93's Avatar
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    Quote Originally Posted by kaptainkeezy04
    i dont agree with the set of 6 reps...i do 4 sets a week of 15, 12, 10, and 10 and my traps are real high up...traps actually need a good number of reps for growth...doing so much weight where you fail at 6 reps will be putting a lot of stress on your kneck and less on traps...but a lot of people desire the big kneck.
    It looks like your the only one who recommends a working set of 15 reps. Great for muscular endurance but not as good for muscle hypertrophy. If you maintain your exercise technique, why would you place more stress in your neck than your upper trapezius (with the lower rep range)? I've strength trained over 14 years and have been a NSCA - CSCS and NSCA - CPT for over 5 years and have yet to hear someone give this explanation for higher repetitions.

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