Hey guys

So I've been doing heavy barbell shrugs and I got to a point where not even with the straps I'm able to grab the bar for 3-5 reps.
Can I do a mixed grip and change the grip from set to set? Keeping in mind that my elbows are always straight

Thank you for all your help

Yeah you can change the grip. You can do dumbbels with palms facing in, do behind the back barbell shrugs. It sounds to me you got to a point of where you go so heavy your grip strength is not keeping up. Work on the grip strength, you can even change it up and do upright rows for a change.

To me it sounds like you should lower the weight ? Is your goal to gain muscle ? 3-5 reps is not going to help, not even 8 reps. Many studies and exeperts suggest that you actually need to be doing alot higher reps, such as in the 10-20 rep range in order to build muscle in the most optimal way. The reason is simple, more time under tension and a big pump.

Right now my main goal is just strenght

Normaly I do shrugs for 12-15 reps but right now I'm just building strenght

Try doing a couple of more explosive exercises, too. I like to do, it is similar to a hanging clean, but I believe it is called a snatch. I load up some fairly heavy weight on a bar bell, then lower it like a hanging clean. When I explode up I try to keep my elbows above the bar and explode through the lift without flipping and cleaning it. I target the lift to between my lower chest and eyes.

I also like to do heavy and moderate explosive lawn mower pulls with dumbells. It is like your db row for back, except you stand a little taller and explode. Keep the db in front of you, again with your elbows higher than the weights, pamls facing you, and lift it head high.

These are both explosive exercises with an almost plyo effect that have really accelerated my trap development. As far as barbell and dumbell shrugs go, you need more variety. You will get so much more power and muscle gain from variety. Rep hold and super heavy faster reps will work.....both together will work more. Never seclude yourself to just one exercise or just one style.

Variety is the spice of life bro! Maybe even add in some reverse pec deck and clip a rope to a dumbell and try your upright rows like that.

For the sake of argument the research is there but it does have a lot to do with what rep range you respond best too. Lots of muscle made on heavy sets low reps and light sets high reps. I've built my traps from strict 3x8 training, I do toss in different rep ranges occassionaly to get them muscles guessing so to speak. I do agree the weight atm is too heavy and I see I stated grip strength, my bad.