Couple Questions

[xlxBigSexyxlx]

First, Traps. What is there todo for traps? To get them bigger. Is it just lots of shrugs? How many sets when working them? Does working any other muscle group, i.e., upper back, help?

Second, chest. Ive been lackign strength on my chest. Im looking for strength on my chest, what should I do? My current routine looks like, flat bench(3sets), incline bench(3sets), butterflys(3sets), and dips(2sets). My rep range is usually between 5-8.

Thanks.

[xlxBigSexyxlx]

lol someone has to know. All you guys are jacked.

[kaberle_15]

First, Traps. What is there todo for traps? To get them bigger. Is it just lots of shrugs? How many sets when working them? Does working any other muscle group, i.e., upper back, help?

Second, chest. Ive been lackign strength on my chest. Im looking for strength on my chest, what should I do? My current routine looks like, flat bench(3sets), incline bench(3sets), butterflys(3sets), and dips(2sets). My rep range is usually between 5-8.
Thanks.

How long have you been doing your current routine?

My traps are big from shrugs and sometimes I stress them in other shoulder movements which is bad and I have to stop doing. Switching from db to bb and smithmachine in front of behind the back shrugs will grow them, they need variation.

For chest I would suggest adding more movements and vary your chest day everytime. Switch from db to bb and add more exercises you dont usually do.
Rest time was always important to me in the gym, whenever I took less time inbetween sets I always did more damage to my muscles and thats when I saw the greatest amount of gains.

Remember to switch up routines, take shorter rests between sets and vary exercises.

[CoreyTampa09]

Personally I noticed my traps gettin biggest when I started doing my heavy Deadlifts.

[xlxBigSexyxlx]

How long have you been doing your current routine?

My traps are big from shrugs and sometimes I stress them in other shoulder movements which is bad and I have to stop doing. Switching from db to bb and smithmachine in front of behind the back shrugs will grow them, they need variation.

For chest I would suggest adding more movements and vary your chest day everytime. Switch from db to bb and add more exercises you dont usually do.
Rest time was always important to me in the gym, whenever I took less time inbetween sets I always did more damage to my muscles and thats when I saw the greatest amount of gains.

Remember to switch up routines, take shorter rests between sets and vary exercises.

Ive been on this routine for a couple of months.
What are some good exercises for chest, other than what I got? Is there a certain rep range I should be aiming for for strength?

Is there a certain workout that focus's on sttrength? like the HITT or HST?

[kaberle_15]

Ive been on this routine for a couple of months.
What are some good exercises for chest, other than what I got? Is there a certain rep range I should be aiming for for strength?

Is there a certain workout that focus's on sttrength? like the HITT or HST?

Well that may be your problem, your body will adjust to the same workout after a few weeks and its important to change things up.

I like pullovers, incline db flys, changing the degree of the inclines......

5-8 reps is the strength range....

[xlxBigSexyxlx]

Well that may be your problem, your body will adjust to the same workout after a few weeks and its important to change things up.

I like pullovers, incline db flys, changing the degree of the inclines......

5-8 reps is the strength range....

yeah, Im looking at other workouts and such right now.
The HST seems interesting...

[RANA]

For chest I would suggest adding more movements and vary your chest day everytime. Switch from db to bb and add more exercises you dont usually do.
Rest time was always important to me in the gym, whenever I took less time inbetween sets I always did more damage to my muscles and thats when I saw the greatest amount of gains.

Remember to switch up routines, take shorter rests between sets and vary exercises.

I totally agree. I do one minute rest in between my sets, but on leg days I do 2 minute rest.
CHEST:
FLAT BENCH – ALTERNATE BAR AND DBS. EVERY OTHER WORKOUT
INCLINE BENCH – BENCH, HAMMER MACHINE OR DBS. (ALT. GRIP AT WORKOUTS)
FLYS FROM LOWER CABLES (Super Set) PUSHUPS
PEC DECK OR UPPER CABLE FLYS
TRAPS:
SHUGS DBS, BAR, ROPE OR SINGLE ARM
REVERSE FLYS CABLE OR DBS
SUPERMAN’S DBS