Bodybuilding

Build Up Trapezius Muscle With Barbells Shrugs

Published

12 years ago

February 10, 2013

F Kyle

Shrugs exercises are great for strengthening and increasing the power of trapezius muscles. They are done using barbell or dumbbells, but you make use of other types of free weights too. Trapezius muscle represents the muscle between your back of your neck and shoulder, and its training is usually included in your back and shoulder training. It was said in one of the previous posts that training with free weights is very beneficial for growing muscle mass. Free weights are especially good for seasonal bodybuilders.

When you work with free weights your body needs to balance the weight with no assistance, so muscles work harder, and this means greater muscle growth. Since shrugs belong to weight free category of exercises, it becomes obvious that they very effective exercises when you want to pack on and are imminent to all bodybuilding workouts.

There are two main ways of doing shrugs: in front your thighs shrugs and behind of back shrugs. For better results, choose to do barbell shrugs as they allow you to work with bigger weights and ensure a body balance.

Must Read: Most Common Errors Admitted When Building Delta and Trapezius Muscles

In front Barbell Shrugs:

front Barbell Shrugs

During this exercises trapezius, muscles are involved in work in a fully extend. To do it, take a standing position, with your feet at shoulder width apart. Grip the barbell with the lowered hands in front of you. Keep the hands at shoulders width apart. Note that arms and shoulders have to be completely relaxed, while back is tensioned.

After taking the right start position to proceed to exercise execution. From the starting position elevate your shoulders as high as possible, at the ears level, while keeping your arms completely straight. When you reach the top position, slowly lower your shoulder to the start position. Make sure in the top position keep your shoulder in the shrug position for 5 seconds.

That is, shoulders movement will have the following path, straight up your shoulders - five second pause- lower them as much as possible to the starting position. Begin with a lighter weight, and after one approach do 3-4 others of 12 reps with larger weights. The main role of the first approach with a lighter weight is to warm-up your body, thus preventing you from any injury.

Must Read: The Benefits of Warm Up Exercises Before Workout

Important Tricks

-Keep your hands constantly turned off, do not try to force your forearms to raise the bar as high as possible. Hands in this exercise have just one task to keep the bar, while not working at all.
-In case of weak grip, that is if the barbell slips out of the hands before the shoulder reached the top level, use the wrist straps that indirectly strengthen your grip.
-During the execution hold the barbell close to the body, do not push it forward, since this will put more load on deltas muscles.
-For greater results, perform a high number of reps for each set up to 12. The experience shown that performing a higher number of reps gives better results in terms of muscle growth.
-Do not roll your shoulders forward or backwards at the top of the movement. Also, there are people who even alternate the direction of the roll with every reps they do. This is a huge mistake which can cause serious injury and gives nothing to you.

Behind Back Shrugs:

Behind Back Shrugs

Along with the front barbell shrugs, behind the back shrugs develop trap muscles, giving them solidity and expressiveness. The main difference is that barbell is situated behind you back, and not in front of you thighs. There are many athletes who consider behind the back shrugs more effective than front ones, since during it trap to get more load and thus increase size faster.

Must Read our Article: Steps / Tips to Keep in Shape Your Muscle Mass After Steroid Cycles.

Also, since trapezius muscles are located on the rear side of the body, the barbell have to be kept behind it. It is up to you to choose the most appropriate method of training trapezoids. A good idea is to alternate approaches. Thereby, the first and the third approach consist of in front of thigh shrugs, and the second and fourth behind the back. However, this is exclusively your choice.

The technique of exercise execution is the same as in front shrugs. In a standing position, with your feet at the shoulders width apart. With your arms straight below at the shoulder width apart grab the barbell. Just remember, arms do not work during this exercise. Do the shrugs by just elevating the shoulders straight up and then coming straight down.

In the top position, make a one second pause and then return to the starting position. In case of behind the back shrugs, you can follow the same amount of reps and sets (3-4 sets of 12 reps). A good advice is to place the barbell on the rack or on the bench, so as to raise the barbell from the floor, holding straight back is extremely problematic.

You can choose to do described types of shrugs using dumbbells instead of barbells. They are especially recommended for beginner bodybuilders, who have not get used yet to larger weight training. Also, adding such variations into your training routine, will help you to combat boredom and challenge your muscle.

Regarding weights to work with, is recommended to choose weights that get you exhausted in the end of 12 reps. Make shrugs exercise a part of your shoulder workout, adding to it other exercises that work the shoulder from a different angle. Dumbbell lateral and in front raises, rows are just some of the exercises to consider adding to your shoulder training.

So, as read barbell shrugs are a very effective exercises for building trapezius muscles. Whatever this is an in front shrugs or behind the back, barbell shrugs have to be present in your shoulder workout. The best would be to alternate them during a workout, since this will challenge the muscle and make it grow.

The most important thing to remember when it comes to barbell shrugs is what you have to perform the holding your arms straight below, and only elevating the shoulder up to the ear level. Once you reach this position, take a one second pause, and then straight back down to the initial positions.

Make sure you have understand that barbells shrugs are only about raising your shoulder, while you keep the barbell in your straight below arms. Also, avoid rolling the the shoulders forward or backwards when you elevate your shoulders. This is pointless, uneffective and put you on risk every time you do it. Many of those who use to do barbell shrugs recommend to them in front of a mirror.

It allow you to better monitor the execution of exercises, and make sure you move only shoulders when performing it. On the other hand, other people totally ignore miroir while training, since it diminish your attention and thus makes your training less effective. Whatever you will choose, looking or not in the mirror, remember that barbells shrugs are very effective weight exercises for an upper body part, especially trapezius muscle.

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

4 weeks ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

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Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

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Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

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Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

7 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

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