AboutAdam Kessler Expertise USA Weightlifting Sport Performance Coach and Certified Strength and Conditioning Specialist. I have 11 years experience in the industry and now run my own personal training company.
If there are questions specific to weight loss or muscle gain, body transformation programs, and some health issues (osteoporosis, diabetes, arthritis, elderly fitness, pregnancy, and fibromyalgia), I can help. I also deal with athletes who want to improve their speed, agility, and quickness, as well as providing sport-specific strength programs.
I seem to receive a lot of questions about weight loss, shaping up, and weight gain. Even though they are different questions, they all have a very similar answer. I have decided to write a 3 page document explaining what you need to do to achieve weight loss, weight gain, or just getting good definition (flatter stomach, thinner thighs, no granny arms, etc.). If your question falls in this area, please download this document and read what you need to do. This will save me and you time. Please click here to download this document. If you have a more specific question, please feel free to ask me. I'm more than happy to try and help you out.
Also, please don't ask me to give you a workout to do. I can't give individualized workouts over this forum. I know nothing about you. If you misinterpret what I'm saying, get hurt, then I get in trouble. So no workouts period.
Experience I have had over 11 years of experience in the health and fitness field. The last 6, I started and have been running my own personal training company. I have also been the head strength coach of an area high school for 4 years.
Organizations I am a member of the National Strength and Conditioning Association. I also belong to USA Weightlifting.
Publications I have been the feature of several articles in Columbus Business First and Mid-Ohio Golfer. I have written articles for various online article directories which can be found by Google searching my name.
Education/Credentials B.A. at Indiana University (1994)
Certified Strength and Conditioning Specialist
USA Weightlifting Sport Performance Coach
Question Hi. I really don't know much about muscle building, so you might find this a stupid question. But i'd like build and define my deltoids and also a bit the triceps. But i REALLY don't want to build my traps. I'm a woman, and my husband teases me about being paranoid of having big traps, that it won't happen. But i really would like a professional's answer. Is there an exercise that would work the deltoids and triceps, but not work the traps? I'm going to buy 3 or 5 pound weights. Could you tell me what exercises to do and the proper method? Thank you so much!
Answer Joleen, there will very minimal chance that your traps will develop the mass that will worry you. You would have to eat more food and really have the genetics to get the size that you don't want.
The other factor will be if you do exercises that hit the trapezius and luckily for you that you CAN hit your shoulders without directly affecting your traps.
The following exercises that you can do will help develop your shoulders. I won't tell you how to do them, but if you google the names I give, you can find instructions and probably some pictures to help you out.
Shoulder Press
Side or lateral shoulder raise
Front Shoulder raise
The three or 5 pounds you are thinking of getting might end up being too light for you, especially for the press, but you can start off with them. I would do 3 sets of 10 to 12 repetitions. Eventually you will want to have the weight set, so that you do your 10 or 12 reps and probably could only do one more if you had a gun to your head.
