Weight training question.  I'm (trap)ped in a rut, where I can't get my trapezius muscles to grow.  What...
917890
First off, you're not doing them heavy at all if you can complete as many as 15 reps.  That would be considered quite light by strength-training standards, and not very appropriate to hypertrophy a primarily fast-twitch muscle like the trapezius.\n\nGenetics play a small roll in determining muscle gain, but you can definitely do it if you work hard enough, smart enough, and don't read any bodybuilding publications.\n\nAlso consider the other lines of pull that the trapezius can use.  Shrugs are only one exercise, and only work the levator scapula and vertical line of pull for the trapezius.  The seated row is fantastic for working the trapezius horizontally (as it assists with pulling the scapula back and together).  Pull-ups are also great, as the trapezius assists with pulling the shoulders back and down.\n\nGet your reps lower from time to time (at least as low as 6-8).  One of the best lifts ever for building great traps (as well as lats) is the barbell deadlift.  Show me a guy with great trap development, and I'll show you a guy who deadlifts very heavy!
246187
Are you still growing?  That might be a cause of it.  Are you pretty athletic?  That could be another cause.  After you work out/practice be sure to stretch & take a warm shower to relax the muscles you just worked.
444785
You are building the wrong muscles.  Also, leverage is the key (physics).  If you want to be good at arm wrestling, you want to arm wrestle (or do that motion) on a shedule that you lift weights.  Also, strengthen your wrists with isometrics or something.
998474
get in the weight room as much as possible, work on your coordination (hand-eye/ hand-feet coordination), run and eat right, also might want to talk to the coach, probably could help you out
1004677
I've been up to a high level, without steroids, and I'd say out of dumb ego, most guys train with too heavy a weight and too few reps.  Look at Olympic rowers, they work a 30lb equivalent weight with their full body over and over and over, they are very supple, low-fat, with high muscle definition and aerobically excellent performance and recovery. I have trained guys up with low weights and higher reps, and they find that they lay a great foundation of muscle-tendon-bone strength.  When they have that, the too-heavy becomes simply un-liftable, rather than tendon-popping.
503190
this varies from person to person and you need to experiment to see what works for you \n\nin general doing less than 5 reps with heavier weights will build strength, doing between 6 and 12 reps builds muscle and doing 15 or over reps builds endurance \n\nhowever I know athletes who grow like crazy doing really low reps all the time and I also know many who grow best when doing a mixture of reps - like on monday doing low reps, on wednesday medium reps and on friday high reps \nI went from 225 to 255 lbs (at same % bodyfat) in 6 months doing this mix\n\nBUT there are no set rules no matter what anyone says - dont do what others do just because they do it and they are big - experiment for yourself to find what works best for your body and goals\n\ndont overtrain however - better to under train if you want to gain mass and eat big sleep big
793375
Your muscles NEED the work load provided by heavier weight in combination with regular exercise or they don't stand a chance to become stronger.\n\nIf you don't want artificial equipment or lead weights...go buck hay, move logs, transport blocks of ice, or chop wood.
584027
try doing more reps at the "plateau" and eventually you will get over it. also try other exercises to strengthen the muscles you use in benching.
404547
You have to build up your leg muscles and keep practicing.  \nYou should time yourself and then you can see when you are improving.\n\nalso get someone to coach you. someone that knows how and maybe won stuff.\n\nI haven't done this so I'm not an expert yet.\n\nsteffy
70398
It's not always about muscles, but you should work out your arm and leg muscles...run up and down stairs that will get you strong leg muslces and about lifting weights just lift as much as you can and gradually add more wieght.  Also practice shooting, and arm-bars because i have seen many wrestlers get really good because of those two moves.  Good Luck
454390
tests don't build muscles....try joining a gym and weightlifting.
490544
for your arms....you'll want to build muscle because it doesn't sound like you gain fat easily. Push ups, pull ups, chair dips, curls. \nfor your legs...if you want them to be muscular and bigger, you'll need to really work them alot. squats, lunges. \nmy advice..go to www.shapefit.com/training it has alot of weight building exercises not only with weights but without as well. good luck
366854
go to tumbling classes!!!!  I do not know how much I can stress that.  If you can't really tumble or look as if you have no potential in tumbling, you won't have a good shot making the team.  Also work on jumps, this means stretching and working out your legs for more power.  Email me if you have more questions, and I can give you some advice.
936399
Dude, you have to be careful training at 14 because you are still growing.  The most important training you can do for yourself is to build your core muscles, ie stomach, trunk, butt upper legs.  This will make you significantly stronger and protect you from injury.\n\nIf you join a reputable gym in your area you will be able to find someone to help you.  If you can afford a professional trainer then get one.  You are underweight for your height and training for Basketball and Football are not compatible.  Be careful of your arm and leg joints.  Loosen up before stressing them in any way it is easy to break a joint at the growth plate.  \n\nDon't go for bulk you need to concentrate on power.  Powerlifting is also good for the core muscles I wrote about.  Can you approach your Football coach about this?  They are quite fanatical about weight training in my experience.\n\nGood luck.
811733
lotta upper body working out to increase muscle mass may make veins grow to supply the muscle, but i been sticking for 30 years and some folks are just tough.  make sure you know where the best ones are and send them there.
1107875
I'm in the same position right now but i'm about ready, I've been doing interval sprints...thats were you sprint as far as you can then slow down till you catch your breath and your heart rate slows a little then repeat. Tons of jump shots, tons of lay-ups, and do plenty of ball handling drills. Also jumping lots of rope helps in getting your hops back. I've been doing this for about three months now while watching what I eat and I've dropped 22 lbs . I do alot of working out at the gym too but most of the running stuff you can just do at home.
925137
try using a normal weight exercise, increase the reps to 12 and maintain at the set of 3 for all exercise. this might work. I have tried it and it works for me.