MCT’s versus LCTs: Which are best for boosting performance and burning fat?
Not all fats are created equal. Put simply, there are good fats and bad fats: the so called unsaturated and ...
Exercise Execution
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Protein Rotation …why?
One of the best strategies you can apply with success to a bodybuilders diet is protein rotation. In essence, eating ...
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 ...
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. ...
What 10 foods should I avoid if I want to get shredded?
1. Margarine Not because it’s a fat. Real butter from grass fed cows is high in fats (good fats) like ...
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 ...
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Tricep Pushdowns / Pressdowns
Want horseshoe triceps? Execution is key. Here's everything you need to know...
Quad Isolation Exercises
Leg extension's - love them or hate them, they're great for quad development... if done right! Here's how to ...
Pullups & Pulldowns
BPak's best execution tips for getting the most out of pull-up and pulldown movements!
Bent-Knee Calf Movements
It may be the smaller of the 2 main calf muscles, but it's important you work the soleus if you ...
The Essentials of Bodypart Specialization: Quad Training
It is important to keep in mind that these 10 key suggestions for Quad training will fly in the face ...
The Essentials of Bodypart Specialization: Delt Training
There is no need to go into detail about how important shoulder development (specifically deltoids) is to a complete physique. ...
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.
