I had listened to an interview with Bill Kazmaier. In it he said that he built his traps by heavy high rep snatch grip shrugs which I’ll refer to as Kaz Shrugs hence the title.
Seeing that Kaz is one of those lifters I want to be like I decided to follow his advice.
I warmed up with sets of 5.
1 px5 (p=# of plates a side)
2px5
Add straps for 3px5
4px5, this set felt a little heavy.
I think to myself “I’ll add another plate anyway, and just go hog wild”, the result?…
5p x 20-25 reps.
So Kaz’s traps (look back up at the picture) did ~650lb x 50+ reps, while mine did 495 x 20-25.
I have a ways to go. Cool.
To end I did 1×100 on the neck harness with a 35lb fat bell.
The shrugs gave a great post workout soreness. Honestly after all the cleans the different stimuli was fun.
I’m going to keep doing these, and see what happens. High reps can progress fast when you’re already strong and training them hard. Honestly if I was to go on a bodybuilding binge I’d likely do sets of 15,20,30,50,75 and 100. High reps can build up quick, both in your ability in them and your physical size.
The DOMS the next day was great as well. And that next day (today) was the first day of not being required to squat every day. Today’s session was freestyle. I’ll probably be doing another post on freestyle lifting soon.
Keep on going,
-J
Update: 11/21 495×30