Need my sholders, arms, traps to grow!!

[A.K. BOY]

Hey guys, my chest back and prety much every things else if have seen big chages exept my arms traps and shoulders what should i be doing to make my arms shoulders and traps grow????? i normaly do heavy weight and go to failure...... is that bad or am i gettin all worked up about nothin???

[NightOp]

can u tell us a little more about your diet/training routine?

[Tedmax195]

One word DEADLIFTS heavy and hard that will be a good start.

[A.K. BOY]

Originally posted by NightOp
can u tell us a little more about your diet/training routine?

Eat 4-5000cal daily and 2-250g protein daily supplement creatine- workout 6 days weekly and work the same muscle twice a week

[Jack87]

What are your stats bro? Bodyweight? Height? Age?

It's also possible that you are overtraining I don't even hit every bodypart twice a week when I'm on a cycle... Maybe you need more recovery time to grow... You sure as shit eating enough calories from the looks of it...

[A.K. BOY]

Originally posted by buff87
What are your stats bro? Bodyweight? Height? Age?

It's also possible that you are overtraining I don't even hit every bodypart twice a week when I'm on a cycle... Maybe you need more recovery time to grow... You sure as shit eating enough calories from the looks of it...

165lbs, 5'10", 21 , 12inch guns

[Hitman]

how long have you trained like that for? if its been a while overhaul everything cause you have to be over training. Stick to the basic foundation excercises dont do anything fancy and stick to one muscle group a week. Just remember it might seem like "well if i work it twice a week it'll grow twice as fast" doesnt always work your body needs rest and lots of sleep........HITMAN

[devilscabanaboy19]

Like Tedmax said try heavy deadlifts with strict form. You might wanna use wrist straps so you don't have to worry about your grip giving out. Also I find that powercleans or hang cleans also work the traps really well, just don't swing the weight to much.
p.s.: Hitman your avatar is bad as *%$#@

[Hitman]

Originally posted by devilscabanaboy19
Like Tedmax said try heavy deadlifts with strict form. You might wanna use wrist straps so you don't have to worry about your grip giving out. Also I find that powercleans or hang cleans also work the traps really well, just don't swing the weight to much.
p.s.: Hitman your avatar is bad as *%$#@

im assuming that you mean it is very good lol yours is pretty out there to.........HITMAN

[SouthbeachDreams]

Shoulders & traps, huh! Definately do DL & upright rows...

[gbert21]

to get my traps huge i do heavy shrugs and heavy upright rows

[dingobite]

Was working 30lber dumbells for a long time now im up to 55lbs since i started hitting the gym i do them till i tire.
Their going to grow out slowly they have for me atleast naturally they will, ive tried a few weeks of phs also still they come out slowly with small gains in other places on.

Im expecting a few more years atleast here before they pop out nicely.


5'10 -189lbs -12% bf
13 half -arms Ive a 55lb curl on them and i know i have more to get without the size of my muscle increasing.

33 years old

[Anhydro78]

one of my best features is my Traps. And I didnt have to do anything but deadlifts to get them that way. Upright rows wont do a d@mn thing to my traps. And instead of using straps when you go heavy. Use a under/over hand grip and the bar wont roll out of your hands. Burn your lifting straps!!

If you are doing every bodypart twice a week there is a very good chance you are over training. I do a three day split twice a week sometimes while on cycle but I only do it for a couple weeks and then im done with it.

[brian11]

165lbs, 5'10", 21 , 12inch guns

you eat 5000kcals and you weigh 165

i dont think i will ever figure out how you guys can eat so much

[dingobite]

you eat 5000kcals and you weigh 165

i dont think i will ever figure out how you guys can eat so much

Ill stick with 3000 cal a day or anything above 2500 on fri/sat even when i dont get gains my body is still trimming out atleast.

190lbs is my avg protien only weight.

[RON]

I agree on Heavy deadlifts. My traps have really came from a weak point to my strongest point all from heavy deads

[radar1234]

250 grams of protien????at 165????please explain bro.