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[Deleted] - 8/13/2006 2:21:19 PM
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Deleted User
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RE: chest muscle - 8/13/2006 3:16:11 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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It's not really a question of how much you lift, actually- The muscle you already have can be trained to become stronger than you think.
the real keys to adding size are these- Lift, eat, and rest. You have to lift in order to promote muscle growth, to give your body a reason to grow new muscle- But you have to eat right in order to give the muscle the necesssary building blocks. That's a combinatation of making sure you get enough food every day, and making sure you're eating the right foods- So if you don't know how many calories a day you should be eating to build muscle yet, check out this article, and follow the link at the end of it to find out.
http://www.discussbodybuilding.com/What_the_hell_is_a_calorie_anyway/m_135283/tm.htm
The third key, rest, is another one many beginners overlook. Muscle is built when the body's resting, not while you're in the gym- This is why most of us here work each muscle group just once or twice a week- Any more than that, and you're just interrupting the rebuilding process, which will lead to less actual muscle gain.
(in reply to Deleted User)
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[Deleted] - 8/14/2006 1:05:27 PM
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Deleted User
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[Deleted by Admins]
(in reply to cpl)
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RE: chest muscle - 8/14/2006 1:35:57 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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The first thing you need to do is find out how many calories you're really eating, and how many you really need to be eating- Have you used that link I posted for you yet? To find out how many calories you're actually getting, head over to Fitday.com and use their food database to enter the amounts of the foods you ate today- It'll give you the total amount of calories, as well as a breakdown of protein, carbs and fats- Let us know what the actual results are. It's not good enough to say "I think I'm getting around 1500 calories"- Which sounds too low to me anyway- If you want muscle, you have to find out a definite number, and you have to make sure you reach that number of calories every day.
Working each muscle group twice a week isn't too much- but you might want to try switching to once a week, it might help promote some more growth. Try something like this-
Monday- Chest
Tuesday- Legs
Wednesday- Shoulders
Thursday- Back
Friday- Arms
Sat/Sun- Off
Also, no- It's not enough to just do flat bench presses. You should add in another two exercises- Incline bench, and weighted dips for example- Excellent chest exercises that hit different areas of the chest. Do three sets of each exercise, and you'll be fine.
(in reply to Deleted User)
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[Deleted] - 8/14/2006 4:46:52 PM
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Deleted User
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(in reply to cpl)
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[Deleted] - 8/14/2006 5:15:12 PM
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Deleted User
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[Deleted by Admins]
(in reply to Deleted User)
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