T Nation

Wendler Shrug


#1

In the 531 ebook he states that when doing shrugs you should do 1 or 2 warm up sets then an all out set of 20-40 reps similiar to kroc rows. I was just wondering has anyone done this? if so did your traps grow better then traditional 3 sets of 12.


#2

Just trust that it works and you'll get the gains.


#3

Anything that Wendler says is bound to be pretty truthful. just look at his music tastes...


#4

I have worked traps like this for years, never knew there was a training protocol for it. I have success with this method. Will change it up and do other rep ranges and protocols, but I always come back to this method. Just make sure on the 20-40 reps it's as heavy as u can possibly stand and still have good form. I also do traps on deadlift day so they are always a little pre exhausted from the deads.


#5

I'm thinking about implementing it on my 5/3/1 deadlifts days, let's see how it goes.


#6

Why are you questioning it? His traps arethe size of Peewee Herman's???


#7

Do you do lower reps for your deadlifting?


#8

Just depends on the day sometimes low reps sometimes high.


#9

Are you going to make a training log?


#10

This, and someone please get him an invite to the T-Cell.


#11

Is X the only one that can send invites?


#12

Deadlifts and traps are great together.
Warm up sets of shurgs should warm you up for the deads 2 if you go heavy enough.
Then do low rep deadlifts with shrug at the top if possible.
Follow up with power rack deads and shrugs.

Then Enjoy :slightly_smiling:


#13


#14

i figured it out