What do you guys think??

[Mr.X]

when i look at that pic i cringe. its weird, i almost like getting out of shape bc i love to see how much i improve when i come back full force. dont get me wrong, i dont get out of shape on purpose, it just kinda happened. i had a new job and lot of stuff going on at the time. x, ya think i can get down to 10% by the end of pct which is 6 weeks away?

You can, as long as you dial in your diet. Hit me up if you need diet help.

 

[1392477]

there's only so much that you can do for traps. i do bb shrugs, db shrugs, db lat raises, and another exercise with a rope. def serious about it, its the one part of my body im really disappointed with.

I am 6'3" and had problems building my traps as well. Try this for 6 weeks and you should see some growth. Use lifting straps with the barbell and dumbells as your grip will give out before your traps will. Lat raises will do nothing for your traps - it works the medial head of your deltiod.

BB Shrugs 5 sets of 12 reps - supersetted with
DB Shrugs 5 sets of 12 reps
Upright rows 3 sets of 10 - 12 reps (BB or Cable)

My split has me working shoulders and traps on the same day. I work shoulders first and then hit the traps to failure. Start with the BB and load it as heavy as you can (for me 450 - 500#) and then, slowly bring shoulders to ears and then to a stretch on the bottom. After a set of 12 immediately pick up the dumbells and do a set of 12. Rest 1 - 2 minutes and then repeat for 5 sets. Get a drink of water and then do the upright rows. Again go slowly and aim for full contraction and full range of motion.

I do each bodypart only once per week as I need the recovery after this brutal workout.

 

[monster2929]

Deadlifts, High Pulls And Upright Rows, Do Ur Shrugs Seated And Come Up With Ur Arms Staight And Than Bend Em To Get More Of A Contraction Like A Double Squeeze, And Dude Cmon, If U Dont Deadlift U Cant Say U Did Everything For Ur Traps Deads Are King Of Traps Exercises I Dont Care What Anyone Says Do Em

 

[jmt24]

thanks a lot guys for the advice. im def gonna put it to use next week for my trap routine. i meant db uprights, not lat raises. idk y i said that. x, thanks to you, my diet is def dialed in. you helped me out a lot with that. ill take some pics of my legs soon and post them. def holding onto some fat in my ab area. im started to go a lil YES crazy and putting it there sometimes twice in 1 day. monster, i tried what you said about contracting like a double squeeze right now with no weight and i really do the difference. im goin to incorporate that into the routine as well. wow, great advice from everyone. tks again.

 

[RADAR]

You need one gram of protein for every lb of bodyweight, take notes on what you're eating you might be suprised, another big helper is fitday.com this will help tracking your diet.


RADAR

 

[jmt24]

radar, i use fitday religously. i weigh and measure out all my food and yes, i was suprised at first because i thought i ate a lot of protein and less fat which wasnt true.