Sejak bila engko 30%
Last time in KLCC gathering... I don't remember seeing you as being fat?

some random snap. Just bicep is noticeable. Others quite small. I'm hiding so cannot see my traps lol



but my trap is small

This post has been edited by kurtkob78: Aug 29 2009, 01:13 AM

most of the bber i met said the same thing for traps...hit em heavy bro...really, really heavy...

yeah, I'm working on it.

Here's a pic. It's still barely picking up shape unlike u guys
OK will work harder, eat more and hope to be 14 by end of year lol

*chews breakfast*

what excercise and poundage>?

What I heard is hit the traps with more volume (heavy weights goes without saying).
More sets and/or more reps.

I guess I need to do shrug. what poundage donno. Cause I tot deadlift and rows already build the traps ?

lol, deadlift do trained trap, but i think row is very minimal

for better trap, try doing upright row or power clean

http://stronglifts.com/the-ultimate-beginn...o-power-cleans/

if you have a strap, you can go with very heavy shrug with barbell or dumbell lo.

but the above i listed i have'nt done before lol, i mainly focus on 5big compound

try do the shrugs + cable upright row...for shrugs, do heavy volumes...means 1st set, > rep 10 = failure .... repeat for 4 sets...

I've tried doing power cleans. And my wrist gets real hurt. and I'm afraid to slam the barbell on my upper chest bone. furthermore, my gym dont have padded floor.

so, I will do shrug with heavy weight. and more than 10 reps. 10 to 12 reps. Hope my traps will grow

Got my traps from heavy shrugging i would say,used to use the 80Lbs dumbbells and even used the smith to shrug 80+kgs!

This post has been edited by pedro: Aug 29 2009, 11:39 AM

Heavy shrugging is the way to go to build traps.

You should mix it up between using dumbbells and barbells.

With dumbbells - the range of motion for your traps is larger, you can even do one side at a time. But you will be using less weight.

With barbells, this is when it's time to go heavy. The best exercise would be shrugging while holding the barbell behind your back.

All the best.

Trapezius is not a small muscle.

And alot of exercise to make it bigg

Barbell Shrug ,
Barbell Shrug behind the Back,
Cable Shrugs,
Machine Shoulder Shrug,
Dumbbell Incline Shoulder Raise,
Dumbbell Shrug,
Low Pulley Row To Neck
Smith Machine Shrug
Smith Machine Upright Row
Hang Clean
Standing Dumbbell Upright Row
Upright Barbell Row
Upright Cable Row

wow u have 'bloated' so much. can post picture with face? wanna see how ur face changed too, if you dont mind.

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Added on August 29, 2009, 6:12 pmu have a fit waist, if not mistaken.

This post has been edited by de.crystal: Aug 29 2009, 06:12 PM

I have about 29'-30' waist. not sure.

All good pics. Now where the hell are zeist's pics? Since he likes talking so much smack on Kopitiam.

yeah...physically that's correct...but for the upper part of trapezius, if you can commit to shrugs and cable upright only, you still can achieve those monstrous kinda traps...
i started to train on heavy volumes for the past 2 months...i can see there's difference from my previous condition...



it's not gigantic, but at least that's the most develop part on my body as at today...

p/s : you can see the excess fats on the nipples area...still got a lot of fats...a long journey ahead...

This post has been edited by diablokun: Aug 29 2009, 08:26 PM

Plain Smith machine or dumbell shrugs, 15-20 reps for 3-4 sets. Heavy as possible, but with good form, don't turn it into a mini clean.

He is sulking at one corner and no one wants to go and talk to him.