*** how long can it take to built nice chest muscles for me, if I work out 3 times a week, 4-6 workouts 45-70min?

  • Posted by a hidden member.
    Log in to view his profile

    Sep 11, 2013 12:55 PM GMT
    *** how long can it take to built nice chest muscles for me, if I work out 3 times a week, 4-6 workouts 45-70min? 120g protein a day?
  • Destinharbor

    Posts: 4433

    Sep 11, 2013 3:18 PM GMT
    You should do a chest workout twice/week doing five or six different exercises, three sets of at least 8-10 reps for each one. But your body requires some balance so you also need to do the same for your back and while you're at it, shoulders and arms. You'll also need to push the weight lifted pretty hard during that period. (I see a lot of middle-age guys in the gym consistently but not pushing heavy weights. That won't get mass growth.) If you do that, at your age, 35, you should get results in about six months with more definition and size after about 2-3 years. Bodybuilding is a lifestyle. You need more protein than 120g a day and only some of it from supplements.
  • pelotudo87

    Posts: 225

    Sep 11, 2013 3:35 PM GMT
    If you do everything right, probably 4-6 months before people start noticing a difference, 2-3 years until you get a "big" chest.

    I would do 9-12, maybe 15 maximum, total sets for chest per week. You could do one "chest day" like many people do, or you could do 2 chest days per week and divide the exercises over 2 days.

    A lot of experts in the field recommend using 80-85% of your one rep max, so probably 5-8 reps per set.

    As DestinHarbor said, you need to up your protein: 1.0 gram per pound of body weight...and overall, make sure that you are in a total daily caloric surplus of 200-250 calories.

    Good luck!
  • ThatSwimmerGu...

    Posts: 3755

    Sep 11, 2013 4:11 PM GMT
    All depends on the person, diet, and exercise type.
    Did you know RealJock has workouts!
    http://www.realjock.com/workout/901
  • Posted by a hidden member.
    Log in to view his profile

    Sep 11, 2013 4:29 PM GMT
    ThatSwimmerGuy saidAll depends on the person, diet, and exercise type.
    Did you know RealJock has workouts!
    http://www.realjock.com/workout/901
    Agreed

    There are different workouts that include more sets or fewer sets. More days or fewer days. Hi reps or low reps. Sets to failure or sets not to failure. Varied workout all the time, or variations that are monthly. You are the only person who can experiment on yourself over many months to find what works best for you.
  • Posted by a hidden member.
    Log in to view his profile

    Sep 11, 2013 4:55 PM GMT
    You could see real improvement in 3 months if you do the right exercises backed up with diet. You need to gain around 5 lbs of chest muscle. Start today with two sets of push ups every morning.

    http://www.realjock.com/article/588/
  • Posted by a hidden member.
    Log in to view his profile

    Sep 12, 2013 12:47 PM GMT
    ^lookin good stacked!! icon_smile.gif
  • Posted by a hidden member.
    Log in to view his profile

    Sep 12, 2013 3:29 PM GMT
    Consistent and persistent action in the gym and in the kitchen will get you there in your own time. Nothing truly worth having comes overnight. Otherwise, everybody would have a great body.
  • in_this_corne...

    Posts: 704

    Sep 12, 2013 3:41 PM GMT
    Stick to that schedule and report back to us how long it took when you get the results you desire. ;)
  • Posted by a hidden member.
    Log in to view his profile

    Sep 13, 2013 4:17 AM GMT
    105 days
  • Posted by a hidden member.
    Log in to view his profile

    Sep 13, 2013 4:43 AM GMT
    ...and don't skip leg day!
  • tuffguyndc

    Posts: 4437

    Sep 13, 2013 1:46 PM GMT
    well you should be consuming your body weight in protein. also some genetics play a major role in your muscle development. in addition, working hard, eating and sleeping will play a major role in whether or not you will get that chest you want so much