+ 1 Best trap,lats and chest excercises with home gym.
Probably on here,but cant find specific answers..i have bench,dumbells,7ft barbell,plenty,of,weights,ez-curl bar,pull up bar and access to basic cable machine..only has,2,cables (one above and one perpendicular to the floor also attached to above cable where i can slide it up and down to set different heights..okay so question is what are the BEST AND MOST EFFECTIVE workouts i am able to do for,chest,lats and traps..i have some limited motion in right shoulder from an,injury dating,back,15 years but only affects me when i try to do,upright rows,so i stay away,from them.i mainly,do dumbell presses and db flies for,chest(incline and flat) pushups at different,elevations,also heavy duty bands for,presses. I have been trying,for,years to build up my upper pectoral area,traps and lats...im not,gonna go,into all,excercises, but i have tried many and traps and lats especially have been biggest problem with,growth..its frustrating bc those,are the areas that make you look beastly and food is not a problem bc my,arms shoulders forearms,legs,etc have no problem growing..i use light to moderate weights for lats /traps depending on,excercise..im,assuming i,should go heavier on certain ones, but even with moderate weight, the growth is minimal and want to even out overall physique..right now im about 190lbs 5'9 1/2 and between 8-10 percent BF....some pro,advice would be appreciated..thx bros
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I have huge traps and while heavy shrugs have always been a staple of my training, I have found that my best trap pumps come from heavy dumbell lateral raises..... don't know why, but the pumps are insane.
I think you've already answered some of your own questions here. Some ideas:
Back - heavy rows / deadlifts.
Traps - heavy shrugs. Traps respond to drop sets really well.
Chest - more incline work, (flyes, presses)
The impression you give us you're doing pretty much the same thing week in week out. I change things up constantly. I bet every chest workout I've done in the last 8 weeks has been different. Change the exercises, rep ranges, supersets, drop sets. Keep doing what you are going and you'll keep getting what you're getting.
Have a look in my forums in my profile. There's a back workout and a chest workout in there. Might give you some ideas give lands hat you're doing.
TryHarder007Bread and butter of back workouts! Literally lol. You'll never see a guy with a big back who doesn't dead or heavy rows. I've been on this addiction to these dead stop rows Matt Jansen (pre coach) loves. You bb row with a bench between your legs and instead of letting the bar hang at the bottom of the rep you go heavier and bring it down to the bench and set it there for a second and then rep it out, repeat. It allows me to go heavier and and really make every rep as best as possible I feel like.
I'll super set that usually with something like cable pull overs, or even a light under hand lat pulldown for high reps. Yesterday while training back I was toast after those dead stop rows SS 6-8rep range with layingincline db rows for reps lf up to 14-15 about.. I woke up today like I was on my death bed.
Thanks Catalyst
.much appreciated
Drop me a line mate if you need help / ideas etc.