The yoke: build intimidating size and strength

Q: I hate my pencil neck. How can I bulk it up?

A: The upper back, traps, and neck--collectively known in hardcore lifting circles as "the yoke"--are always a sign of brute strength. They also send a serious "don't mess with me" vibe to everyone in your path. Perform the following routine at the start of your upper-body workouts over the next four weeks, and you'll build a yoke you could pull a wagon with.

HOW TO DO IT: Perform one set of each exercise, one after the other, resting 10 seconds after the first two sets and two minutes after the third (exercise 1C). Repeal for four total sets.

1A HIGH PULL

Bend at the hips, holding a barbell just above your knees. Eplosively shrug your shoulders and straighten your body to pull the bar to your mid-chest. That's one rep.

REPS: 6

1B BARBELL SHRUG

Hold the bar in front of your thighs and shrug your shoulders to your ears. That's one rep.

REPS: 8-12

1C NECK RAISE

Lie facedown on a bench and let your head hang off the end, Hold a light weight against the back of your skull and extend your neck upward. That's one rep.

REPS: 15-20

Jason Ferruggia is a former hard-gainer who gained 85 pounds of muscle without the use of drugs. A strength coach in New York City, he has more than 10 years of experience training everyone from weekend warriors to elite models.

COPYRIGHT 2006 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning