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 (quadriceps, hamstrings, back, traps, forearms)
8 sets of 3-5 reps
90-second intervals


Workout #2: Troubleshooting

Seated calf raises
3 sets of 10-12 reps
1-minute rest

Leg extensions
3 sets of 10-12 reps
1-minute rest

Leg curls
3 sets of 6-8 reps
1-minute rest

20-degree dumbbell press
3 sets of 6-8 reps
1-minute rest

Seated cable rows
3 sets of 6-8 reps
1-minute rest

Dumbbell laterals
3 sets of 10-12 reps
1-minute rest

Incline curls
3 sets of 6-8 reps
1-minute rest

Lying dumbbell extensions
3 sets of 6-8 reps
1-minute rest


Workout #3: Shotgun

Bench press (chest, triceps, shoulder)
8 sets of 3-5 reps
90-seconds rest

T-bar rows (back, biceps, traps)
8 sets of 3-5 reps
90-seconds rest

Squats (quadriceps, hamstrings)
8 sets of 3-5 reps
90-second resr


Workout #4: Troubleshooting

Barbell high pulls
3 sets of 6-8 reps
1-minute rest

Pushups
3 sets of as many reps as possible
1-minute rest

Face pulls
3 sets of 8-10 reps
1-minute rest

Standing calf raises
3 sets of 6-8 reps
1-minute rest
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