Building Muscle - Gaining Mass

[MikeF2D]

anybody know a good workout for lower chest? my nipples are looking a little flat lol

[03OrangeSVT]

decline bench and decline flys.

[eazyrider_tim]

Triangle push-ups are best for sculpting your chest.....put your hands together, form a triangle between your two thumbs and index fingers....do push ups.

[MikeF2D]

thanks orange. thats what i was thinking, but i seem to get nowhere with them.

[McDoom]

Originally Posted by MikeF2D

thanks orange. thats what i was thinking, but i seem to get nowhere with them.

Well I know it's not for everybody but you could try and do Tabata for lower chest.. I always find that when I hit platue doing Tabata kicks me right out of it and it's a simple enough program.

Do 2-3 sets at 40-50% of your considered heavy weight/NOT MAXIMUM for 20 seconds lifting 10 seconds resting, repeat 6-8 times,.. 2min rest then next set

an interval watch is awesome if you don't have a partner to time you.. there is even an app or andriod(don't know about iphone) that you can download an interval trainer.

Give it a shot and see how it turns out

[03OrangeSVT]

To build mass you need to take in alot of protein, go with heavier weights in a lower rep range (usually 5x5)

[FocusRacingAustrali]

Originally Posted by 03OrangeSVT

To build mass you need to take in alot of protein, go with heavier weights in a lower rep range (usually 5x5)

I'm using black winow mega mass gainer
I'm 6'3, 167 lbs
I could never put in the weight on my whole life and going to my friends gym at home and taking the protein so after a month and a bit I've gained 3kg so I'm starting to see some performance gain but, it's taken alot longer for my body to bulk up

When I work I eat alot but when I don't work my body shut down and only wants food when need be.

I use this 2/3 a day and on a workout day I would take 5 a day, 2 day a week I work out.
take 1 serve 175g = 4 scoops with 500ml of milk
Per 175g
Protein 49.18g
fat 9.96g
carb 102.2g

Energy 2781.6kj
662.8cal

So with the above I'm taking alot of energy.

Rob

[edingeek]

Take a look at the MAX OT program...

http://www.ast-ss.com/maxotsignup.php
or
http://www.discussbodybuilding.com/downloads/Max-OT.zip (if you don't want to sign up into a website to read the info... this one is in pdf format, but is not as pretty, lol).

Concept... High WEIGHT, low reps, HIGH intensity for max strength & mass gains.

I've used on and off for a few yrs and it's awesome.

As for protein, for gaining MASS, shoot for 1.5g-2g per pound of GOAL body weight, ie... If you want to weigh 200lbs, and currently weigh 180lbs, shoot for 300-400g of protein.

Not all protein is created equal (whey, casein, blend, etc)... Concentrate, isolate, etc.

Don't forget the BASICS... Multivitamins (some more than a one a day... My favorite is Controlled Labs Orange Traid), Fish Oil (NOW Super EPA is very good, as is Controlled Labs OxiMega Fish Oil is what I currently take), Creatine (most researched supplement of all time), WATER (1+ gal per day).

[edingeek]

Also.. If you have joint issues/pain/etc, take a look at picking up some bulk Cissus powder...

Fav bulk supplier is http://www.smartpowders.com, and best deals for supplements can be found on bodybuilding.com... dpsnutrition.com is also pretty good.

[eazyrider_tim]

oh my, thank you for that dude!