Biceps and traps

[newbie-screwbie]

I have a question.

I have been lifting for about a year now, i have only gained about 3/4 of an inch on my biceps. Is this normal or should it be more? Maybe more weight or train harder? I thinnk Im training hard?

Really looking to get much bigger Traps...any suggestions on what exercises are the best for this?

Thanks!

[THE_DOME]

depends on how much you weigh. I would be very happy if i gained 3/4 in a year but my arms are 18 1/2 but back in the day i remeber going from like 14-15 pretty fast

[THE_DOME]

traps you can do bb shrugs front and back also do db shrugs. Really you can get alot of growth in your traps with deadlifts

[newbie-screwbie]

My arms were naturally around 16 inches, i have always had good size arms naturally, im at around 16 3/4 cold. I do dead lifts also.

So Im assuming that 3/4 in around a year isnt great but isnt horrible either. Thanks!

[green22]

deads and BB, DB shrugs work well for me.

[xlxBigSexyxlx]

I have a question.

I have been lifting for about a year now, i have only gained about 3/4 of an inch on my biceps. Is this normal or should it be more? Maybe more weight or train harder? I thinnk Im training hard?

Really looking to get much bigger Traps...any suggestions on what exercises are the best for this?

Thanks!

Traps... shrugs and upright rows, and of course deadlifts.

What do you currently do for biceps? Also, do you have chin ups (palms facing towards you) and bent over barbell rows in your back workouts??? those two exercises are great for bicep development.