just go and google it up or looking bb.comf or the exercises.

yes. and close this thread. thanks. you're a genius.

This isn't your thread specifically to ask questions on building traps alone, so no actually this thread has other purposes for other bodybuilders too. Yours can be answered pretty easily especially with the help of uncle google. Here, let me assist you.

http://www.bodybuilding.com/fun/bbinfo.php?page=Traps

There's a reference of a variety of exercises useful for building traps.

Here's more references.
http://www.google.com.my/search?q=build+tr...lient=firefox-a

I hope that answers your question.

gee, thanks.

p/s - no pun intended. i just stepped in, so there's a couple of thing that i couldn't figure out the keyword myself. that's all

This post has been edited by cracksys: Apr 11 2009, 12:55 PM

hye guys... sorry man..my college had an internet outtage for a WEEK!! ..SUCKSSSS........ ok..i will post a video soon...


oh yea...

i just deadlifted 80kgs...
i benched 60 and squat 60... and did a 32.5kg dumbell row.... one hand .. ...

will update my page with progress pics..... now i am on my cutting session

cut down my rice intake to only 1 meal of rice in afternoon..

breakfast....

6 spoons of oats.. 3 spoons of powda milk..... 3 cream crackers crushed....
together with a bunch of sultanas....

my breakfast and dinner here ..
oh ya..i add 2 scoops of whey to the dinner times....


just did a bunch of cardio...i stride for about 3km..... thn i did 6 x 4 storeys of steps... am gonna post my pic in a month..see how is my progress.....

too much belly and back fatz... !!

still following my normal routine though.....

some few things that ive incorporated...

GVT....... 10x10x weights for 1 exercise....dem..dis really rocks...70% RM
EGGS... 4 per training day...
omega fish oil... 2 caps per training day...

yeapz thats it so far!! peace outz

You're welcome! Have a good day.

Impressive dumbbell rows. But a bit funny seeing your deadlift numbers are a lil on the low side especially compared to your rowing numbers. You sure you're using your back to do this and not your arm to pull instead bro?

heheh...i havent reach my max deadlift yet..im doing progressive... dont wana bust anything up ..

80kg deadlift i did 3x5 ... its not my 1RM...

but the 32kg row.....yea....i did 2 on form....last one died..ahaha... ... thats near my 1 rm...

hahaha... its still weird though. =.=
i was assuming that u would deadlift at least 150kg. =.=
i am on 140kg now. squat around 110-120kg
but i never did any rows...
just deadlift, squat, benchpress, and those dumbells.
havent work on my lats yet.
will put them in my list soon.

http://www.bodybuilding.com/fun/satter2.htm

http://www.bodybuilding.com/fun/satter3.htm

ok, based on these two articles stated that cardio do helps on our muscle growth...

my question here is, is 'over-cardio' kills/slowdown the growth of our muscles?

thanks in advance~

very very very tiring with lotsa sweats flying around. haha....and the weights cant be ur normal working sets....too heavy, no rest summore. lulz
u shud watch Dennis Wolf's training with Milos Sarcev on Giant Set. its superset with lotsa different set of exercise.

Chow

You squat using smith machine or squat rack? I think next week I wanna squat using smith machine. This time I try to kasi koyak to the max, wanna try to squat 100kg. Should be easier since I don't have to balance myself.

Yesterday I do back, can start to feel the koyak orgasm around my back area. Did 2 upper back and middle back resistance machines. 80kg and 90kg, almost max out.

Usually for back machines, I do about 5 sets, 3 sets straight in the row, the remaining two sets, I'll wait after 5 minutes, then I set to 100% effort like 90kg, then I kasi tarik using full strength. Can do about 7 reps.

If I do back workout using dumb bells or bar bell, the koyak orgasm won't be there at all. Possibility is, I do it wrongly.

This post has been edited by zeist: Apr 11 2009, 09:44 PM

Usually my grip is the limiting factor for the weight of dumbbells I can hold. After a few reps, have to drop the DB and rest the fingers. So no 'koyak orgasm' if I use DB. =P

humm... just came back from MPH, saw an article about trianing double session ( split session into morning and evening) and it can promote muscle growth and fat loss as the reason begin is that it reduce the glycogen store. For the muscle growth part they did mention about about the lactic acid accumulation which resuld in GH exertion. How true is this ??

I don't know about all the technicalities, but from what I've heard, splits are really good ways to train.

in the article, was it mentioned that both sessions were for weight training?

I've read an article on double sessions as well, that favored one for cardio and the other for weights. I remember reading pizzaboy say he did this sort of double training before.. hmm

yes both are for weight and working on same muscle part.

e.g. morning - bench press

evening - db bench press

uuuuuuuu..two training session per day.. SOUNDS DEM GOOD.. ..hmm for my sem break im gonna go ALL OUT PUMPING time...

im working so.... morning wake up one session ..then b4 work another session.. hehehehehhehehehehehe...... should be awesome.... gonna be cooking my own food ...and having milk..egggs and fruit and oats diet.. DAYUM...

why u may ask!??! EHHEHE
COZ IM MOVING OUT OF COLLEGE
WOOOTS

sorry for late reply zeist.
smith machine?
haha i never bother touching that machine much.
squats and bench presses i use the free weights. (i dont do half way squats, i do full... buttock all the way down. haha... thought by pizzaboy and his coach)
hmmm... bout squatting with smith machine... i may try it one day.
just for fun... but seriously, i would op not to use the smith machine.

free weights seems better to me.
but i might wanna try how much i can go on a smith machine. =.=
probably 130-140? who knows more... haha...

Ridiculous. Even pro bodybuilders with their above average recovery and chemically assisted states don't do this. Arnold used to but he didn't recommend it to natural average trainees. You can get away with this if you're only training Olympic lifts and exclusively that because the negative phase is not emphasized. What's wrong with some of you? You're all thinking people with brains. Just because an article is from a book/bb.com/t-nation doesn't have to mean it's correct.

This post has been edited by darklight79: Apr 13 2009, 05:04 AM

I will feel much confident doing it if I have a spotter. Tomorrow I try see how it goes. I do both smith suqat and standard squat (squat rack). 3 sets each, 60kg, 70kg and 80kg.

Leg press is the best, my quads always koyak after doing this. Lunges always koyak my hamstring.