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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The Effects of Carbohydrates on Insulin – Part 3: Post Workout Carbohydrates
What you need to know in review: Carbs have a direct effect on the release of insulin Insulin is considered ...
Vitamins: The Forgotten Factor Holding You Back
Even a slight vitamin deficiency can halt muscle gain in its tracks... the scary thing is, you're probably deficient already! ...
Glutamine: Super Supplement? Or Overhyped and Worthless? Cutting through the Bull
One of several so called, “super-supplements”, to have hit shelves over recent decades is glutamine, the most abundant amino acid ...
Myofibrillar vs. Sarcoplasmic Hypertrophy: Two Ways to Grow
We've all seen the Bruce Lee-types, the small men with profound strength, and the contrary, muscle men that are all ...
The Young and The Restless: Weight Training for Special Populations
Is it true that resistance training stunts growth in adolescents? And can lifting really reverse the ageing process in older ...
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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.
