Help nman po mga bossing

jonjonz

Ask ko lang po.. kung how do you train your traps :huh:
*gano po ba katagal bago ma-attain ung huge tower traps :huh:

routine ko for traps.

1. BB-upright rows 4 sets, increasing ang weights sympre
2. Dumbell shrugs 4 sets din and increasing weights din..
3. minsan BB shrugs 4 sets of increasing weights
4. minsan Bent over reverse flye ( ang target hit ko po nito ay ung sa middle part ng traps) 3 sets lng with increasing weights..


I hope anyone from here could help me with my inquiry..

Maraming salamat po.. I'm glad at meron plang ganitong site for pinoy body builders..

rotrot78

jonjonz wrote:

Ask ko lang po.. kung how do you train your traps :huh:
*gano po ba katagal bago ma-attain ung huge tower traps :huh:

routine ko for traps.

1. BB-upright rows 4 sets, increasing ang weights sympre
2. Dumbell shrugs 4 sets din and increasing weights din..
3. minsan BB shrugs 4 sets of increasing weights
4. minsan Bent over reverse flye ( ang target hit ko po nito ay ung sa middle part ng traps) 3 sets lng with increasing weights..


I hope anyone from here could help me with my inquiry..

Maraming salamat po.. I'm glad at meron plang ganitong site for pinoy body builders..

include BB behind the back shrug. promise very effective yan.

DSmallDivide

How long have you been training sir? and how frequent do you train your traps? kamusta naman po ang nutrition natin sir? at ang resting habits?

jonjonz

@rotrot78 .
uhmmm... ay nkalimutan ko un.. hahaha
gngwa ko dn pla ung BB shrugs from behind.. kso d p nga lang gnun ka bigat ung weights n gngmit ko..


@DSmallDivide
oki nman po nutrition.. puro protein rich when it comes to meat, tamang rice.. like 1 rice, or sometimes with half din..

mga 3 months n po ako nag wworkout.. sinasabay ko ung traps workout with shoulders.. aun

rotrot78

jonjonz wrote:

@rotrot78 .
uhmmm... ay nkalimutan ko un.. hahaha
gngwa ko dn pla ung BB shrugs from behind.. kso d p nga lang gnun ka bigat ung weights n gngmit ko..


@DSmallDivide
oki nman po nutrition.. puro protein rich when it comes to meat, tamang rice.. like 1 rice, or sometimes with half din..

mga 3 months n po ako nag wworkout.. sinasabay ko ung traps workout with shoulders.. aun

sir jonz pag dating kasi sa trapz kanya kanyang hiyang talaga yan meron nadadaan sa volume meron din sa heavy. ako hiyang ako sa heavy.. hehehe

DSmallDivide

tama si kuya rot. hiyangan minsan yan and sa genes. sir @[jerielm] anu ma aadvise mo? dba laki traps mu? panu daw magpalaki traps? hehehe

nattypinoy

IMO
HeavyShrug BB, Deadlift, DB Farmers Walk, Closegrip UprightRow
and most of all proper form never roll your shoulders.
GOODLUCK and Keep us posted on your progress

boss_j

diko nga boss pinapansin yng traps tapos yun pa yung pinaka pogi tignan o developed... upright rows or shrug pyramid style heavy yun lang ...

jonjonz

@nattypinoy.. sir.. ung DB farmers walk.. nkta ko n un b4.. akala ko ehh wla lang un.. hahah
cge2x i'll add it up in my routines.. and mag HEAVY n rin ako sa BB shrugs.. 80lbs p lng pna max n gngmit ko ehh..

@DSmallDivide ang malas ko nman nun if sa genes ung mgging factor hehehe

boss_j

^ you can go heavy as u want sa shrugs wag lang sa upright rows ewan ko pag nag he heavy ako dito na i injure ako ..

jonjonz

@jerielm .. oo nga sir.. mejo mahirap n pag dating sa mga last set ng upright rows ehh... hehehe

DalmasVektaz

try mo din sir Jonz Barbell Behind Neck Press,Dips and diamond push ups. Ingat lang,wag mo i'flex kapag na tpos ang isang set,na try ko kasi one time nag flex ako para sa traps lang,sumakit bigla at muntik pa mgka stiff neck

rugged666

nasa genes yan mga tol, aq bhira lng magworkout sa traps pero very prominent na sya kahit mag shoulder workouts aq. pero karamihan nagkakamaling gawin ang shrugs, yung iba nirorotate ang shoulders, mali po yun mga tol, ang tamang shrugs ay, kunwari DB shrugs, chest out ka kya yung shoulders mo naka-tuck pataas, tapos squeeze palikod, ndi pataas, parang yung shoulder blades mo sa likod ay pinagtatagpo mo.

rotrot78

^IMHO kunng sisihin mo sa genes lahat or aasa ka sa genes walang mangyayari sa muscle mo.. just trained hard with proper exercise and diet lalabas din yan.. focus lang sa mga lazy muscles.

Mighty_Oak

rugged666 wrote:

nasa genes yan mga tol, aq bhira lng magworkout sa traps pero very prominent na sya kahit mag shoulder workouts aq. pero karamihan nagkakamaling gawin ang shrugs, yung iba nirorotate ang shoulders, mali po yun mga tol, ang tamang shrugs ay, kunwari DB shrugs, chest out ka kya yung shoulders mo naka-tuck pataas, tapos squeeze palikod, ndi pataas, parang yung shoulder blades mo sa likod ay pinagtatagpo mo.

Yan ay kung DB ang gamit mo what if kung BB? Would you be able to retract your shoulder blades still? Besides it's not shrugs that would really develop your traps.

Also agree with sir rot, kung sisihin mo sa genes eh maigi pa na sa bahay ka na lang di ka pa napagod.

DalmasVektaz

compound exercise pa rin ang makakapa litaw ng traps,kasi ung shrugs sa upper part ng traps un di ba? so kung lagi kang nka focus sa upper traps at walang laman ung lower traps,di rin aangat ang traps. Parang puno,ugat muna bago sanga. lol

jonjonz

anu po ba ok na pang workout sa middle at lower part ng traps.. gs2 ko kasing traps ay ung kay Tom Hardy, ung sa film nya na
" Warrior " ..

DalmasVektaz

try mo deadlift at upright row

aloy0511

+1 ako sa upright row. traps na traps na traps ang mangyayare sayo jan

DalmasVektaz

pero dapat EZ bar ang gamit,kasi masakit sa kamay kapag barbell lang hehehe or pwd rin dumbbell kasi DB gamit ko kapag d2 sa bahay lang. mgkano kaya EZ bars

rugged666

DalmasVektaz wrote:

pero dapat EZ bar ang gamit,kasi masakit sa kamay kapag barbell lang hehehe or pwd rin dumbbell kasi DB gamit ko kapag d2 sa bahay lang. mgkano kaya EZ bars

800+@TS

try this guide.. http://goldenmuscles.com/training/spring-the-traps/

Mighty_Oak

jonjonz wrote:

anu po ba ok na pang workout sa middle at lower part ng traps.. gs2 ko kasing traps ay ung kay Tom Hardy, ung sa film nya na
" Warrior " ..

Deadlift, Rack pulls, face pulls.

I'd stay away from upright rows. My shoulders already hurt just by imagining it.

jonjonz

@mighty

thanks sir, sama ko n rin sa traps workout ko ung face pull. ung deadlift twice a month ko lng sya gngwa ehh... and ksma sya ng back workouts ko... aun..

daltonkamote

mas ok sana kung once a week ung DL. its either kasama ng back workout or legs.

jonjonz

@daltonkamote..

sa backworkour ko po ksma un.. hehe

bardagul

rotrot78 wrote:

jonjonz wrote:

Ask ko lang po.. kung how do you train your traps :huh:
*gano po ba katagal bago ma-attain ung huge tower traps :huh:

routine ko for traps.

1. BB-upright rows 4 sets, increasing ang weights sympre
2. Dumbell shrugs 4 sets din and increasing weights din..
3. minsan BB shrugs 4 sets of increasing weights
4. minsan Bent over reverse flye ( ang target hit ko po nito ay ung sa middle part ng traps) 3 sets lng with increasing weights..


I hope anyone from here could help me with my inquiry..

Maraming salamat po.. I'm glad at meron plang ganitong site for pinoy body builders..

include BB behind the back shrug. promise very effective yan.

+1 kay brod rot! dyan tumaas traps ko.

pag nag overhead bb press ka gawin mo lang yung turo ni pareng ripptoe na shrug mo sa taas.. ala overhead shrug.