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Home » bodybuilding » Jim Wenlder’s "How To Get Yoked"

Jim Wenlder’s "How To Get Yoked"

September 5, 2011 By Gregor Winter

Got Yoke?

Jim Wendler explains how to build big traps, rear delts and neck, aka THE YOKE.

  • Train Heavy
  • Deadlift, see first point
  • Hang Cleans/Snatches – one time a week, for 3-5 sets of 3-5 reps
  • Neck work after each workout- neck harness, the 4 way neck machine, higher reps (10-30 reps).Jim used to do 2 sets of neck work every morning and 2 sets before he went to bed.
  • Shrugs, all variations, high reps (6-20 reps) – Barbell Shrugs, DB Shrugs, Trap Bar Shrugs, Fat Bar Shrugs, , Power Squat Shrugs, Safety Squat Bar Shrugs, Chest Supported Row Shrugs, Power Shrugs
  • Upright Rows – higher reps; 10-15.
  • other exercises: face pulls, rear delt raises, seated dumbbell power cleans, chest supported rows, pull-ups/chin-ups and barbell/db rows

Filed Under: bodybuilding, exercises, jim wendler, neck, traps, yoked

About Gregor Winter

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