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Barbell Shrug - Phase 3
Phase 3 Hypertrophy 1
Barbell Shrug - Phase 3 - Hypertrophy Phase 1 - Day 1: Take a shoulder width grip of the barbell. Squeeze the weight up as high as you can using good posture - pull in with the naval to activate the core. Squeeze up to the top & bring the weight down slowly. Repeat, keeping tension on the traps the whole time. Don'ts: using a grip that's too narrow or wide, using the lower back, calves or quads to gain momentum, not getting a full contraction in the traps, using too much weight & not being able to control it. Do 15 reps in the first set, 12 in the 2nd & 10 in the 3rd pyramiding the weight up for each set. Nick Jones - World Bodybuilding Champion & Joel Ramintas - Natural Bodybuilder