BB Shrugs on Back or Shoulder Day

**gonzo6183** · 03-16-2012, 05:26 AM

Hey guys ive always done my shrugs on Back day with deadlifts, it seem obvious to me to do this because deads are a heavy trap excercise and so are shrugs, same muscle, same day?

Anyway ive started to read and hear that a lot of people do shrugs/traps on shoulder day, what would you suggest?

Here is my routine:
Legs
Chest/tri
Bi/ab
Off
Back
Shoulders/Abs
Off

where would you put BB Shrugs in this routine?

Gonzo

**DeadlyD** · 03-16-2012, 05:30 AM

Originally Posted by oznog6183

Hey guys ive always done my shrugs on Back day with deadlifts, it seem obvious to me to do this because deads are a heavy trap excercise and so are shrugs, same muscle, same day?

Anyway ive started to read and hear that a lot of people do shrugs/traps on shoulder day, what would you suggest?

Here is my routine:
Legs
Chest/tri
Bi/ab
Off
Back
Shoulders/Abs
Off

where would you put BB Shrugs in this routine?

Gonzo

Switch your back day with your bi's and ab day and do shrugs with shoulders so your not doing back and shoulders a day and apart.

**bob87** · 03-16-2012, 06:16 AM

Originally Posted by DeadlyD

Switch your back day with your bi's and ab day and do shrugs with shoulders so your not doing back and shoulders a day and apart.

I was just thinking about doing this myself i do back followed by shoulders and i shrug on my shoulder day but thought it might too much on them.
thinking of mixing my split up to this

Back
Chest Bis
Legs
Off
Shoulders tris (with shrugs)
Abs
Off

**rockinred** · 03-16-2012, 06:31 AM

I do them on my shoulder day. I also do abs on shoulders.

**gonzo6183** · 03-16-2012, 06:54 AM

Originally Posted by bob87

I was just thinking about doing this myself i do back followed by shoulders and i shrug on my shoulder day but thought it might too much on them.
thinking of mixing my split up to this

Back
Chest Bis
Legs
Off
Shoulders tris (with shrugs)
Abs
Off

Why would you do tris with Shoulders what the majority of chest excercises use tris?

**falco21** · 03-16-2012, 09:06 AM

Back/Tri's
Chest/Bi's
Shoulders
Off
Legs

That's what my routine looks like. I always liked doing Biceps on chest days. If I do triceps on chest days, I tend to feel like I am over-working my Triceps, but I know it probably is just a feeling LOL Either way, I have had great results from my routine.

As for traps, I do them on shoulders. One reason I don't do them on back day, is because I would be in the gym for a century if I had to do Beck/Triceps/Traps. I also feel they get more of a pump when done with shoulders. It's really a personal preference.

***FireGuy*** · 03-16-2012, 10:16 AM

You have a bi/ab day? No offense but that's not worth driving to the gym for.

**gonzo6183** · 03-16-2012, 06:35 PM

Originally Posted by FireGuy

You have a bi/ab day? No offense but that's not worth driving to the gym for.

I know what you are saying Fireguy, I usually have bis with back but have recently started a 5/3/1 powerlifting program and with deadlifts to start with my back day is pushing out to be far too long, thats why im looking to remove Traps on that day as well.

The bi/ab day is considered a rest day for me really and as I work away on site it works very well giving me something to do yet letting my body recover as well and when im not working I have 24hrs a day free and the gym is 2 min fom my house so it is of no hassle at all and like I said used more for recovery than anything else

**bob87** · 03-16-2012, 11:56 PM

Originally Posted by oznog6183

Why would you do tris with Shoulders what the majority of chest excercises use tris?

pretty much as falco said

**nkyle90** · 03-17-2012, 02:25 AM

This is my routine starting on sunday..
I personally don't have room to fit in shrugs on my back day. But i also do lat pulldowns on shoulder day

Legs/abs
back/bis
off
chest/tris
off
shoulders(including shrugs)
off

**mrniceguy215** · 03-17-2012, 02:36 AM

Originally Posted by nkyle90

This is my routine starting on sunday..
I personally don't have room to fit in shrugs on my back day. But i also do lat pulldowns on shoulder day

Legs/abs
back/bis
off
chest/tris
off
shoulders(including shrugs)
off

your split sucks no offense. and doesnt answer the question.
1st
legs and back are the most intense day of your micro cycle and you do them one after the other
scientifically the best bb split for a microcycle is as follows
1- thighs, legs
2-shoulders/ upper trap/ tricep
3-recovery(not just a rest day)
4-back/ bicep
5-chest/ tricep
6-recovery(not just a rest day)
7-recovery(not just a rest day)

**JDBeretta** · 03-17-2012, 09:14 PM

Originally Posted by mrniceguy215

your split sucks no offense. and doesnt answer the question.
1st
legs and back are the most intense day of your micro cycle and you do them one after the other
scientifically the best bb split for a microcycle is as follows
1- thighs, legs
2-shoulders/ upper trap/ tricep
3-recovery(not just a rest day)
4-back/ bicep
5-chest/ tricep
6-recovery(not just a rest day)
7-recovery(not just a rest day)

Sorry for the newb question... Can you explain "recovery(not just a rest day)"?

**MickeyKnox** · 03-17-2012, 09:33 PM

this is my current workout..

Day 1- chest/tri's

Day 2- legs

Day 3- shoulders/traps

Day 4- back/bi's

Day 5- chest/tri's

Day 6-7 Rest

On Day 1 following week start with Day 2 legs and continue so that each week you hit a different muscle group twice.

**MickeyKnox** · 03-17-2012, 09:37 PM

so in other words, week 1 you hit chest/tris twice. week 2 you hit legs twice. week 3 you hit shoulders twice and so on and so on..

**gonzo6183** · 03-19-2012, 04:28 AM

Originally Posted by MickeyKnox

so in other words, week 1 you hit chest/tris twice. week 2 you hit legs twice. week 3 you hit shoulders twice and so on and so on..

Interesting theory man I like it and might give it a go. How are your results? what are your stats?

**gonzo6183** · 03-19-2012, 04:30 AM

Originally Posted by JDBeretta

Sorry for the newb question... Can you explain "recovery(not just a rest day)"?

He got banned becasue he was a flog back handing out absolute rubish info to everyone. Rest/recovery day are the same thing

**dtob** · 03-19-2012, 05:16 AM

Legs
Chest
Off
Back
Arms
Off
Shoulders
Legs
Off

My current training split and i tend to work traps on both back and shoulder days depending on how i feel

**Tigershark** · 03-19-2012, 09:06 AM

I will admit I didn't read all the posts as I am about to go to bed. But BB shrugs are the most under rated exercise for the shoulders. I have gotten the best definition from them and Sexy4mysweetheart can see every striation and loves it. Just some food for thought.