+ 5 GET BIG NOW
So this is the goal of most of us and certainly the reason for most newbs dropping out and not sticking with it, can't get big now! The thing is you can, or at least look the part.
Most of the new guys come in and what do they pound the hardest? Arms and chest right? Those are very needed part of the "big" thing but not the quickest avenue to "looking big". I ran through the big look a long time ago and at some point began asking myself, what makes these guys look so big? I kept coming back with 2 body parts that made "the most" difference and that was delts and traps. Yes, you need balance but if you want some early motivation, a quick 4 inches on your width and that "damn I'm getting huge" feeling so you don't feel like you're spinning your wheels, delts and traps are the paydirt. Not only can they make you begin "the look", they will blow up much quicker than arms and chest.
So you do this, you work your diet being the most important thing you do, you work your compounds to goals and sleep well, all the givens. Now you work those two muscle groups with extreme intensity and and you do the things to make them big quick so you have motivation to slowly bring the other parts into "balance". Its basically a quick fix to the spinning wheels feeling we all get from time to time.
Traps are a muscle I don't mind working more frequently and I did a post on this. Long time back, in terms of blowing them up quick. I blew mine up even further at one point with this plan and while some will argue its over working them, it worked wonders for me. Anything I used bells for I hit a set of 12 with traps before I set it down. So I get a set of 10 lets say for bi's and before I set down the bells I hit 12 shrugs. You think "well that seems too light"? Its not, you pump them very full of blood in the full workout and they grow in height and mass. You will be amazed at your trap maturity in just one month. I re-employ that routine about one week a month and often even more to stay on top of them. You still get in your shrug day with heavy weight to push them to more maturity but this works , I promise. Take pics, give it a month and be amazed! They will be out of proportion and thats ok because remember, right now you are workig for "the look" nothing says "I workout a lot" like blown up traps which also make the neck bigger.
Now to delts, work the delts heavy and don't forget side lateralls as being where the width comes from. As well employ routines for rear delts. So many people don't put emphasis on rear delts and they are huge in the delt growth! My favorite is taking the tri rope in each hand, step back 5 feet from the machine and pull the center of the rope to your forehead. 4 sets of those with your heavier trap shrugs inbetween on delt day as well and your neck, traps and rear delts feel like they want to explode! The width in delt is amazing though with both single stand up and sit down double and stand up double and single side laterals not forgetting presses of course.
These things will add 4 inches to your width in no time, motivate you to stay in the game and then you continue to build and catch up the other groups until soon enough, you are becoming the complete package. Your shirt look as though they hang from your traps and then stretch out wide over those delts as the body take the natural inward curve down acroos the lats and you "look" much bigger than you actually are..its "the look"....delts and traps guys, delts and traps!
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Another great post by our resident Guru. Thanks tread.
Great post bro!! Traps was the very first thing i wanted!!! Before chest arms or anything i wanted big traps and now id have to say my shoulders are my best body part. When i got serious about those that when i really started to get "the look" and it gave me soooo much more motivation to diet and train correctly. Once agian great post like always!!!!
Good post brother, I concentrated on rear delts in last cycle and the squared off delts get a lot of attention. They do make the arms a little smaller, but that could be remedied in future. Just takes a little creativity in exercises. Wheels will be by far the hardest to build, genetically challenged there.
Learned this early on, highschool football coach had me brutalize shoulders. Shoulders have been beastly ever since , never lost them. Once you bring them to maturity, its so easy to pump the hell outa them all year round with that geared up look..... ( Gear or Not ).
Good post and most definatly good moves for "the look" hitting the pump and growth in that area should inspire any young builder to press on and stick to the plan instead of thinking training is pointless and leaving the gym.
Young guys big T has just given you all a fast track BB look here i would suggest you jump on this and give yourselves the inverted pyramid upper body BB look that most people train for years to achieve.
Thanks for this info! I blast the hell out of traps just on back day. I get the front to back thickness but never the "hulk" neck. Definitly going to incorporate this routine for trap height. Rear delt cables.....also a big weakness for me. My old gym had the double dhoulderwide cables attached to the wall. Used similar motion as you described. Worked great! Since those days I've lost that thickness. Going to rework my shoulder day too.
tread-mYeah serious trap work is going to do wonders for neck. I always had a long neck and as I really blew those up the neck just kept coming. At only 5'11" iI have to have the 2x dress shirt with the top button thats on the elastic to stretch it to button and now my daughter tells me "I wish I had the dad that had a neck when I was growing up".lmao i still do seriously but neck is up 40% I bet since blowing the traps out of control. Does not take long either brother, dead serious you will see a difference in one month just grab you a pic in the same shirt 30 days apart and see the change. Do it for 3 months and take another and be amazed!
The tri ropes....you're setting the wheel at forehead height as well to force rear delts? Similar to old wall cables.
TxBigBoyCouldn't agree more brother! Shoulder days have easily become my favorite day because that pump I get in my traps looks sic! The shoulder work I did for the EBC was probably 80% of the reason why I won.
tread-mAbsolutely brother, you look amazing and I know you feel damn good with that extra width and blown up traps. My shirts pull up on me from traps and delts being wide so my normal "shorter" shirts I like are getting too short. I asked my daughter last night as we were all going out to buffalo wild wings for some naked wings, is this shirt too short? She said "it really doesn't matter, you look ridiculous with all that muscle!....little did she know, music to my ears. WE LIKE US SOME RIDUCLOUS BROTHER!
TxBigBoyThanks brother! I actually switched to V-neck shirts because all my regular shirts are now to tight in the neck and shoulders. They need to start making nice shirts for people with wide ass shoulders and huge traps or I'll be forced to just not wear a shirt! My new thing is black wife beaters, I wore one to the pharmacy the other night after a good shoulder workout and man had all the pharmacy techs gauking. You could practically hear the dripping coming from their underwear! Feels good!
Ohh yeah that dripping sound i know it well brother,i swear aas gives us mFers better hearing lol....
tread-mIts exactly like a dripping faucet except you wanna kiss it!
TxBigBoyYES!