Does anybody know how to build massive traps?Besides shoulder shrugs?
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I hit traps along with shoulders and do shrugs as well as another exercise that I don't know the name of. I am including my whole workout if you are interested. As for food, I eat a sandwich, orange and banana right after the work out and eat my regular dinner about 2 hours after that. If you are bulking, eat rice and beans, potatoes, meat and vegetables like chard and broccoli.
Here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.
Arms
Lying dumbbell triceps extensions
standing barbell curl
behind head reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel bar dips
hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super light dumbbell curls
Chest
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes
Back
Barbell row
Dumbbell Row
Lat Pull Downs
Cable Row
Lower Back Machine
Forearms
lite wide lat pulldowns
Supermans
Shoulders
Lateral Raises
Bent-Over Lateral Raises
No rest front raises
Shrugs
Military Presses
Front Raises
Rotator Cuffs
Superlight lateral raises
On incline bench, with 2 10lbs dumbbells:
1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
3rd: Stand up with dumbbells and do 10 lateral raises.
4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard. (Trapps!!)
Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down.
Legs
Squats
Leg Extentions
Leg Curls
Adductors
Abductors
Calf Lifts
Glute Machine
Leg lifts
I also do 100 crunches per night.
My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.
You dig a huge hole and cover it over with branches and leaves, and then wait for your animals to fall into it.
Shrugs are probably the best. You can really handle heavier weights with that exercise than others.
other recommended: upright rows
......... barbell rows
......... bent lateral raises
......... overhead shrugs
......... calf machine shrugs ©
I don't know if its really that important to concentrate on bedtime additional nutrition. Milk would probably be the best. Casein is a slow-absorption protein. Maybe look for something with lowest fat content. I don't know about any health store products for this. But a simple milk from any grocery store will do. For post workout, you will want to emphasize with whey because its a fast-absorption protein. Many health stores offer varied products. You can choose one for yourself among these. Note also your improvement with each of these products. Then try to choose such product later. These improvements by protein products really vary person-to-person. You have to determine the best for yourself.
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