|
2003/07/22, 12:18 AM
I am a beginner. I started FT today.
Is there a program you guys can recommend for building the "traps?"
If so, please be very specific, in other words, reps,sets,
how many times per week, and when will I be able to see
results?
Thank You.
|
|
|
|
2003/07/22, 12:43 AM
Shrugs, Bent over barbell rows, Front raises, side raises, lateratls, upright rows, and similar other are good exercises....I would exercise them 2-3 per week with reps any were in the range of 8-12, as far as results, without a profile its hard to tell, There are a lot of factors that go into getting results...determination, concentration, dedication, will, perspiration, genetic make up as far as muscle fibers, muscle attachment, bone length and density, metabolism, prior training....there are a lot of factors that have a say in an outcome...six through eight weeks is generally the range in which real results start to take place. Hope some of this helps good luck.
--------------
If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
|
|
2003/07/22, 09:07 AM
richardjst are you saying to work the traps 2-3 times a week? I would say that is overtraining. Traps are a funny muscle for me they did not grow until i did heavy shrugs. I am talking 400-500 lbs. I worked up to that. I would do heavy shrugs, upright rows on shoulder day. Then on back do heavy bent rows and deadlifts. Doing this once a week with the right amount of weight and intensity will make them grow. As for how long it really depends on the genes you have , food you eat and how easy it is for you to build. I would give it like at least 3-6months to see real results, of course you may see it a lot sooner. Hope this helps
--------------
Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
|
|
2003/07/22, 11:35 AM
For me doing heavy shrugs just didn't work...i would be using legs and momentum to get the weight up there and I couldn't fully contract the traps(460 lbsx6-8reps)...using lighter weights(275 lbsx 8-15reps) allowed a fuller contraction and a better burn, putting your chin down to your chest also allows you to bring them up a little higher...beleive it or not doing powercleans, snatches and such really build them up too. As for two to three times a week I just can't grow off of one time a week, through 6 years of football, training everday my body got conditioned to it and switching to 1 day a week just doesn't cut it...I can go all out on a Monday by Tuesday night the sorness is gone and I feel totally refreshed I hold of lifting on Wednesday to prevent overtraining, and go again on Thursday full go...I wish I could get results off one day a week that would my day a whole lot easier. ....but Mutt is right you have to work up to bigger loads and increases in frequencey, your body will adapt but it will take it a while.
--------------
If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
|
|
2003/07/22, 11:42 AM
Oh...and one sure fire thing that I told my friends while training them...You'll know your using to much weight on the shrug if your heals come off the floor. You may not feel them but watch in the mirror, if your heals budge, drop the weight because your not fully working the traps.
--------------
If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
|
|
2003/07/22, 11:50 AM
I hear you on the form of them if you are swinging it and or lifting with your legs ( the heels thing is a good point) lower the weight. Each of us is different, I spent years doing lighter weights and my trpas did not grow. I went way heavier (275 is now my warm up) and they took off. I do nto use that heavy weight all the time but mix it up each workout. I suggest to try a few different ways and see what works the best. richardjst, I am amazed that you can workout like that at your level, but like I said what works for me may not work for you. way to go! And that heel thing is a great word of advice!!!
--------------
Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
|
|
2003/07/22, 03:28 PM
Hey mutt have you ever try burnouts, I just tried those today on the shrug and wow what a workout...I had a plate a 25, two tens, and 4 5's on each side not even 280lbs i dont think....I did the weight twelve times took off a five did twelve again and so on...wow I got such a burn...have you ever done burnouts and do you think they have a benefit for me??- as for my training one of my cousins was at the gym today a 20 year old female...and my buddy comes up and says...hey check out that chick she's a fine beast she can curl more than me....I was like watch it buddy..she's my cousin as for the beast thing well that runs in the blood. He got a good laugh out a that, but maybe with my young age and apparently good genes is why I recover so quickly without drugs.
--------------
If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
|
|
2003/07/22, 03:39 PM
Yeah i used to be lke that but somewhere about 27 or so it stopped. Yeah burnouts are a good shocking method not to be done each time but I throw a set in now and then. It will help out......
--------------
Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
|
|
2003/07/22, 03:47 PM
I hope I don't get older...any one got a routine to keep me young...lol. Thanks I was going to do them next week but I hold off for another week..
--------------
If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
|
