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It varies with different people...if your a beginer i suggest you to go for shrugs twice a week...but later onwards your body will get use to that and hence you will have something called plateu which is no improvement at all reagardless of your excercise,diet etc...in those circumstances you can go for 1 muscle a day so evn shrugs once a week...so you will give more time for it to grow and get over the plateu...if you want to gain strength go for 4 set each 3 to 4 reps max...and remember the last rep u shouldn't be able to do at all but still u must try that's where ur strenght is gona come...and if u wana get bulk ten go for 12-10-8-6 reps thus 4 sets will get completed that way.

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13y ago

What else can I help you with?