Ive done SGHP up to 250 for reps
I believe it has a better transfer to grappling that pulling from off the floor.
More from Thibaudeau that might be useful.
- Delts generally respond better to high reps, though the front portion can respond well to lower reps. This is why delt-dominant bench pressers tend to have large front delts. But when training to get that rounded-shoulders look, higher reps of isolation work is best. This program will build yours.
- The mid upper back responds well to lower reps. Keep in mind that we’re talking about bodybuilding work here, so lower means below 10, not below 6.
- The traps are very strong muscles, but because of the short range of motion with most isolation trap exercises, you need higher reps (15-20) to make them grow fast.
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The thing is, if you only do shrugs but don’t deadlift, row or do O lift variations, your traps won’t grow. If someone has almost no shoulder development, will lateral raises change that? I don’t think that article is aimed at beginners. High rep shrugs might work provided you already have not only some development but also some strength so you’re using a decent weight.
What I prefer over high rep shrugs are high rep overhead plate raises. I think Paul Carter may have recommended them.
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All I can tell you is that I did what I said, based on the info that I shared, and it worked really well.
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I don’t doubt that. I’m just suggesting that isolation work alone for the traps, maybe isolation work alone for any body part, will not create the same amount of growth as someone who is doing compound movements as well. If I see someone with well developed traps, I don’t think they do shrugs, I think they do deadlifts.
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I do Kelso shrugs
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There are more than just Kelso shrugs in that book.
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Compounds are overrated for hypertrophy in my experience. MUR deficits, peripheral fatigue. Since switching to plate loaded and machines, I’ve seen much progress hypertrophy wise.
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It could be the change that affected growth.
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Coincidentally, slow twitch muscles have the most androgen receptors.
Come now, she looked a recent interviewer right in the eye recently and told him she had never been on muscle sauce. 
More MUR when there’s more stability, balance, less coordination, less peripheral fatigue. Think chest supported T Bar as opposed to bent over row
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That is odd
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Chest supported shrugs on the T Bar are also good.
Yepppp
seal rows, overhead shrugs, high pulls, incline dumbbell shrugs and overhead carries.
I scrolled all the way down reading every response just to get to the last one, which has the same recommendation as I was going to give.
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They light me up
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