Hi I want to gain by next month more or less 1cm of muscle but at the same time to have nice toned muscles, so i read few sugestions and i want to know if dey are true or is there any better way to gain mass and tone up. What i read is: to exercise 3 times, 1 time mass exercising and the other 2 tim...

Hi I have being training for 3month and i got bigger everywhere, for example on arms i went from 32 cm to 35cm. Im 1.84m(6.0ft) and i weigh 74kg(163lbs) I want to know +/- wat r good measurments of chest/hips/arms for someone with a height like mine, and i barely have fat. I want to know that becaus...

Ur chest got bigger because of u doing high wieght low reps.
when u do high weight and low reps u are training for muscle mass.
if u dont want to gain more mass do less weight and more reps.

Hi im 16 years old and i have 10% of fat. I can see a bit of abs, ans not long time ago i started doing 5/6times a week this routine: 20*3 crunches (with extra weight) 10*3Leg lifts 10*3 Sit ups 10*3 oblique crunches and i do twice a week cradio and i wanted to know how long will it take me to have ...