[PainIsNecessary]

ill be 17 in 3 months.. been working out for three years on and off.. just started again last month once chest pains went away.. plz critique anything that looks off.. not the best pics but its what i could do

[GeorgeT]

not to many flaws, just need some overall mass, especially on the traps and upper chest. Other than that you're doing fine.

[PainIsNecessary]

Originally Posted by GeorgeT

not to many flaws, just need some overall mass, especially on the traps and upper chest. Other than that you're doing fine.

yeah i made a thread for help on traps.. which one person responded to, i just cant seem to make them grow

[GeorgeT]

here's what helped my traps grow like weed. First off on the day u do traps do them first. I do mines on shoulder day i do them before any shoulder exercises. Do heavy barbell rows on back day if you can add tbar rows as well. here's what i do for my traps

Barbell Shrugs
1 warm up
3 working sets, pyramiding up in weight (10-12,6-8,2-4)
1 set to failure same weight as the first working set.
Everytime i finish that burnout set and i walking to the shoulder press i keep feeling like ronnie cuz my traps are so pumped they're just sticking out of my shirt

[PainIsNecessary]

Originally Posted by GeorgeT

here's what helped my traps grow like weed. First off on the day u do traps do them first. I do mines on shoulder day i do them before any shoulder exercises. Do heavy barbell rows on back day if you can add tbar rows as well. here's what i do for my traps

Barbell Shrugs
1 warm up
3 working sets, pyramiding up in weight (10-12,6-8,2-4)
1 set to failure same weight as the first working set.
Everytime i finish that burnout set and i walking to the shoulder press i keep feeling like ronnie cuz my traps are so pumped they're just sticking out of my shirt

lol alright man thanks. i got shoulder/trap day tomorrow so i will try it out and see how it works

[moorey]

Originally Posted by PainIsNecessary

ill be 17 in 3 months.. been working out for three years on and off.. just started again last month once chest pains went away.. plz critique anything that looks off.. not the best pics but its what i could do

Good base, the way to continued growth is to cycle the intensity, be consistant, change the workouts from time to time, get plenty rest and eat good nutritious food 6 times a day. Dont hook into the idea its all or nothing or you have got to spend plenty of money on supplements, try to think it as a lifestyle, a part of your life, a steay approach that enables you to have a " life" too is the best, so take your time and work on the base you have created and all around mass will come with time and you won't "burn out" as many people do in this game. So ditch the on and off approach and be consistant and set yourself attanable goals like 5lb a year and youlll see the improvements come your way!

[workinprogress88]

Best thing I found for making your traps grow as well as everything else is heavy deadlifts. They pretty much tax every muscle in your body. I usually hit them on my back day. Rack pulls are another good thing to add into your routine

[PainIsNecessary]

Originally Posted by moorey

Good base, the way to continued growth is to cycle the intensity, be consistant, change the workouts from time to time, get plenty rest and eat good nutritious food 6 times a day. Dont hook into the idea its all or nothing or you have got to spend plenty of money on supplements, try to think it as a lifestyle, a part of your life, a steay approach that enables you to have a " life" too is the best, so take your time and work on the base you have created and all around mass will come with time and you won't "burn out" as many people do in this game. So ditch the on and off approach and be consistant and set yourself attanable goals like 5lb a year and youlll see the improvements come your way!

yeah the only reasons i went on and off was because i got what i thought was heart pains but turned out to be torn pectoral muscle and a job.. now im all good and have different job so its great and as for the supps.. i learned that a long time ago man used to think that more is better.. the only thing that works with that is food right now im only using no explode and size on. works great for me
thanks man

[PainIsNecessary]

Originally Posted by workinprogress88

Best thing I found for making your traps grow as well as everything else is heavy deadlifts. They pretty much tax every muscle in your body. I usually hit them on my back day. Rack pulls are another good thing to add into your routine

yeah i always do deadlifts.. they just dont grow lol im using 305 for sets of 5-6 right now.. hopefully soon it will pay off.. i did just start last month or so to.

[lilnickyp]

Legs?

[PainIsNecessary]

Originally Posted by lilnickyp

Legs?

no pics yet man. some to come though

[Stone_Sour]

kids rippppped

[PainIsNecessary]

not all that great but catching up

[GeorgeT]

what do you do for quads/hams out of curiosity, mines looked similair not to long ago then i upped the volume and intensity.

[PainIsNecessary]

well i only have a home gym so im doing front squats, reg squats, and sldl for mass then i use leg ext. and lying leg curls at either beginning or end of workout for a burnout or warm up

[lilnickyp]

Definitely incorporate walking lunges, I like doing them heavy (around 16 reps, 8 per leg), with a drop set. Personally find them to be the best mass builder for my legs.