Workout plan: http://teenbodybuilding.com/hagy3.htm
So I've been following the guide set forth at the url above. I've noticed very minor gains in size and I actually think the growth is just swelling caused by my creatine.
I'm following the guide and I'm also waiting 2 minutes before starting a new set (this was set forth in a chart posted here a while back)
I'm shrugging up to 315 lbs. I'm using straps to help hold the weight.
So what can I do to make my traps grow?
Note: I just realized that the link is for teen body building. Not sure if that makes a diff.
The Workout: For Delts: - Warm up with 1 set of light dumbbell presses - 3 sets of dumbbell shoulder presses at 8-6-6(do military press about every other week). - 3 sets of forward lateral raises at 8-6-6 - 3 sets of side lateral raises at 8-6-6 - 3 sets of rear laterals at 8-6-6 For Traps: - Warm up with a light pair of dumbbells (not too light) - 4 sets of forward shrugs at 10-8-8 - 4 sets of reverse shrugs at 12-10-8 (will have to go lighter on theses till you get the hang of it). - Burnout with as many reps as you can do with half the weight you did at 8 reps for the reverse shrugs.