Do this often enough, and the joints on that side will start to complain. Pause for a second at the top. Start to the left of a resistance band.
If you cant get the fat off then you are "undereating" If you post up your eating plan, what you eat, and what time of day you eat it, we can have a look at it Dont do the 4 day split and the big arm routine, that would be overtraining the arms...
Deadlifts and any rowing exercise will help build traps because of the stress put on them.
If you burn an extra 400 calories a day running, you need to be taking in an extra 400 plus an extra couple hundred for helping your muscles bulk.
Work a basic program long enough to adapt properly to the workload, and you can take advantage of what an intermediate or for the rare few, and advanced program can offer.
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