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2001/11/26, 10:56 AM
Ive been training for about 2.5 years now, and joined freetariners.com around 7 months. Great site. Im quite proud of my gains, however I hate my chest and traps. No matter what I do they just wont grow, I believe Ive tried almost everything, its really getting annoying and I refuse to blame genetics!!
Any one else had similar problems, or think They could help?
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2001/11/26, 09:37 PM
What's your body type? Ectomorphic? If so, you're probably just like me. In September, I pushed up 300lbs on bench (one-rep max), but my pecs still aren't developed the way I'd like them to be. I am noticing a difference from my curent workout though. My chest workout goes like this: 4 sets of incline (barbell), heavier weight, 2-4 reps on last two sets. Then, I do 5-7 sets of flat bench, about 1-5 reps per set, GO HEAVY (80-90% of max on last 2-3 sets). I finish off with 3-4 sets of moderatly heavy flat bench flyes (slow reps, get a good stretch and squeeze your pecs on each rep for at least 2 seconds at the top). After I'm done with that, I like to see how many incline push-ups I can do (w/ my feet up on the bench, hands on the floor); I usually get to about 15 before I feel like my chest will explode. This workout should take you anywhere between 45-60 minutes. Try it - I think you'll like it. Keep it intense!!
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2001/11/27, 04:24 AM
Often when you're ectomorph, the weight training isn't the hardest thing, but to keep your muscles...... You burn calories too fast and your muscles don't get the necessairy things to recover and rebuild. Eat weight gainers, protein bars and milk shakes etc Avoid fatty food and don't do cardio more than 3 times 20-30 min per week.
You can push all you want but without the right diet you'll never get the wanted results.
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2001/11/27, 05:02 AM
Sound advice guys. Yea Ive only just started to sort my diet out. I struggle to keep to a strict shedule, just eat whenever I can. Good to see im not alone (or not maybe), thanks again
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2001/11/27, 06:45 PM
try this!!! hope this could help u in gaining the size of your traps and chest.Chest are major muscle part so do only high volume low intensity program for it and don't use dumbells just pure barbell and you'll see great result and for your traps do you exclude traps for your shoulder program and do the barbell shrug for at least 1 to 2 second post up.ok
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2001/11/27, 08:58 PM
Traps take awhile for them to grow. It took me four years before my traps started to grow. Just keep doing shoulder shrugs and that should do it. Also, when doing back you should go heavy. It will help in the long run.
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