Yoked Out

What's a good way to go about building up your yoke (neck, traps,& upper back)?
Your first version of the Shotgun Method may be a good start, in my opinion. The clean and press and the deadlift would hit these areas. But how would you go about the training for the 3rd day? Would high pulls, shrugs and face pulls or rows be overkill on the third day?
Thanks for your time.
-Shane
My Answer: You'd be correct in assuming that the first incarnation of the Shotgun Method will build up your traps and upper back. If you want to build up the neck, then Volume One features an exercise you can use to build up your neck.
Now if you wanted to incorporate rows, high pulls, shrugs and face pulls, that's fine. Simply include them in the following shotgun and troubleshooting workouts:
Workout #1: Shotgun
Clean and press (back, traps, triceps, biceps and deltoids)
8 sets of 3-5 reps
90-second rest
Pull-ups (back, biceps, forearms, and deltoids)
8 sets of 3-5 reps
90-second rest
Deadlifts (quadric…
Your first version of the Shotgun Method may be a good start, in my opinion. The clean and press and the deadlift would hit these areas. But how would you go about the training for the 3rd day? Would high pulls, shrugs and face pulls or rows be overkill on the third day?
Thanks for your time.
-Shane
My Answer: You'd be correct in assuming that the first incarnation of the Shotgun Method will build up your traps and upper back. If you want to build up the neck, then Volume One features an exercise you can use to build up your neck.
Now if you wanted to incorporate rows, high pulls, shrugs and face pulls, that's fine. Simply include them in the following shotgun and troubleshooting workouts:
Workout #1: Shotgun
Clean and press (back, traps, triceps, biceps and deltoids)
8 sets of 3-5 reps
90-second rest
Pull-ups (back, biceps, forearms, and deltoids)
8 sets of 3-5 reps
90-second rest
Deadlifts (quadric…