Do you workout?

How many people do you know that workout that just really don't look like they've seen the inside of a gym? Too many.

And it's sad. The hallmark of knowing if someone works out or not is the traps and shoulders, then people know you're jacked, even from behind. Big arms great, but I think more frat guys like arms than girls do. So watch out who you impress.

3 Bona fide ways to make your upper back and traps thicker than ever.

1. Cheat One Arm Rows-Go heavy as hell on these! While keep you back straight, use a little bit of legs and to help jerk the weight up. when I say heavy, I mean grab a weight you can do 10-15 with, chalk up, and row to 30. Cry form all you want, but I've seen pretty serious changes with this, not to mention a skull crushing grip and arm pump.

2. Front Plate Raises--simple, but so easy. Grab a 45 and crush as many reps as you can between other sets of exercises between your workout. Who gives a shit about the derivative of your set and rep volume times yoru rest squared. Stop majoring in the minor and lift. Get a 100 pound plate too and use a little hip extension.

3. Snatch Grip Deadlifts--this will make a man out of you very quickly. Hike your skirt up, because starting out you will lift with your purse. Get your grip strong (I think I mentioned that somewhere in here) and you'll build a thick back.

So stop with the 15-20 lb lateral raises, grab some weight and add some size. You shouldn't fit into A&F shirts anymore.

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Ryan
e: info@patrickperformancetraining.com