Gain mass and get solid chest

justin_yh · Post by **justin_yh** » Sat Apr 21, 2007 6:41 am

Hi, I've been trying to gain mass since last year but I don't feel any difference. I gain about 3 kgs only.
I've been exercising 3 times a week.
The muscle I really want to add is chest.
Do you have any suggestion what kind of diet should I take to gain more mass and what kind of exercise can help me to get solid chest?
Please advice...

Boss Man · Post by **Boss Man** » Sat Apr 21, 2007 2:19 pm

A few pointers.

Up calories with Lean Meats / Poultry, Low Fat Dairy, Nuts, Seeds, Legumes, Fish, Veg, Fruit, Unsaturated Fats.

Make sure you eat 6 meals a day every 2.5-3 hours, for adequate nutrition, and to preserve existing muscle mass better.

Don't train 3 times a week, stick to 2x max for all muscles, and up intensity. If you train 2x a week, you shouldn't need to go beyond 5-6 sets a time for Chest, that 10-12 sets on Chest per week.

Same amount of sets if you do it once a week.

justin_yh · Post by **justin_yh** » Sun Apr 22, 2007 2:25 am

Emmm Boss Man,
Maybe English isn't so good

I just want to ensure the meaning of 2x max for all muscle.
Do you mean I can do:
a. 2x training for chest then 2x training for shoulder for example:
monday and wednesday for chest, tuesday and thursday for shoulder
b. 2x training for chest and the others for example:
monday and thursday for chest,shoulder,back,abs,leg
which one, a. or b.?

Another Question... if I want to avoid additional fat...is it right to avoid eat carbs for dinner or supper?

thank you for your respons Boss Man

Boss Man · Post by **Boss Man** » Sun Apr 22, 2007 4:42 pm

Keep the Carbs in. Unless you find eating Carbs at night causes any sleep problems or weight gain, then keep them in.

2x max, just means working each muscle group twice a week.