How to get big lats and traps at home?

i heard that those two muscle groups the the two fastest growing muscle when you work on them.can you please add a good routine for both muscle groups i have a chin up bar at home but i can't do many like 2 or 3 what should i do about that`?How to get big lats and traps at home?
Ha...Ha...Ha... (to the rediculous first post)



2-3 pull-ups/chin-ups huh? Well, the good thing is you have lots of room to improve and that means frequency.



If you're really committed...do these exercises at home. Wide grip pull up (5 sets to failure), rest 3 minutes, shoulder grip pull ups (5 sets to failure), rest 3 minutes, chin-ups (5 sets to failure), rest 3 minutes, dead hang (5 sets of 1-3 minutes each or until failure). As for traps, you need to find some weight. If you have to do this at home...you can fill up empty milk jugs with water, hold one in each hand, and do a shrug. The heavier weight the better, but you want to be doing 12-15 reps, 3-5 sets per workout. When you do the shrug, keep your arms straight and try to touch your shoulders to your ears. Hold...and let them back down slowly. It also helps if you bend very slightly at the waist during shrugs. Take 1-2 minutes between sets, less when you get better.



That should help strengthen those muscles, but it will take some time. Do this workout 2-3 times a day 3-4 times a week. You have a lot to improve so doing it so often will show some good gains. When you are in the 10 to 20 to 30 rep range you need to start increasing weight by holding on to some with your feet or wearing something on your body. By this point, you'll be doing a back workout 1-2 times a week max.
You'll do less when you get stronger because of the strain heavy weight puts on your body. Anyone can curl a 1lb weight a hundred times, but how many times can you curl a 50lb weight? So, when you're stronger, doing what you did when you were weak does not help you much anymore. Need recovery time

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How to get big lats and traps at home?
When you can do 20+ perfect pull ups, you need to start incorporating heavy weight training with various exercises like Lat Pulldowns, Deadlifts, Back Extensions, Weighted Pullups, Bent Over Rows, Barbell Shrugs, etc.

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wide grip pullup. DUH



if u cant do pull up do negatives like 3 sets of 6 until u can do em



chinup does work on ur lat ppl say no it works on ur bicept



NO ur bicept is too weak to pull ur whole body up its ur lats that do it so u can do 2 or 3 now hmm ok jus keep doing em say 2 chin up and 1 min rest do many sets of these make sure to eat protein throughout the day



WTF pushups doesnt work on lats u retard... and what running? LMAOHow to get big lats and traps at home?
running diet and push ups

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