Forge a Chiseled Chest!

Hi Michael,

I’m so happy to have come across your site! Very insightful info. I can’t even call myself a novice, I’m more like a wanna-be novice (Davana Medina is my #1 inspiration). I’ve always been interested in strength training but unfortunately I’ve not had the guidance (and consequently, motivation) to really jump in and create a great routine/diet. I’ve been debating whether to get a fitness trainer or give myself another chance, but I think I’ll do the latter because the trainer hunt has been a little disconcerting (too expensive and many trainers don’t have the TRULY well-rounded background in weight training & nutrition that I’m looking for) . Therefore, I’m trying to accumulate as much info.—from sites such as yours and from magazines (I recently subscribed to HERS Muscle & Fitness)—and really hone in on a good diet plan, which is what I was truly lack in, before I can venture out and give this weight training thing another shot. I wish you came in PODCAST!
Speaking of diet again, will you be posting recipes or basic guidelines for a ‘leaner’ cuisine? Also, I was thinking of ordering the “PRECISION NUTRITION” kit—www.precisionnutrition.com—would you recommend it?
Sorry I made my comment so long but I tried emailing and the link wasn’t working. Thanks again, for putting out such a great site!

Evelyn de la Cruz
NYC

Evelyn: Lots of good questions! Good news my new diet DVD will be coming out in June "Ripped Eating Rulez". This will get your eating program going in the right direction.We are definetly interested in starting a podcast. Look for that this summer. Michael Ferencsik

hi my name is Ira Smith and i just want to know is protein good for when you are bodybuiling

Hi Michael

i tried your shoulder and chest workout today,the shoulder routine excersise got me some strange looks from all the buff dudes,whatever:)

Concerning the chest routine i noticed that not having something to place my bar on at the end of my repetition got me in some trouble,especialy at my last set of rep.also getting yourself to sit up again made me do some clumsey move with the bar if you catch my drift.
do i have to use a spotter or is there another way to solve this

best wishes PJ

This should always be performed with light weights but as always if ever you feel the need for a spotter use one!

Hello Micheal
I’m 15 years old and I don’t go to the gym. I just exercise chest at home with push ups. I now have 70kg and 184cm , I defined my six packs but i really don’t like to see my ribs on my chest area , so I’m considering on gaining weight and starting all over again . Do you have an advice for me in building larger chest so I can’t see my bones ? Besides I’m a kickboxer so I think i should have more weight . Tell me whats the brightest thing to do please !

Hi Michael,

Thanks for the great tips, since starting your work-outs 4 weeks ago the progress both me and my mate have acheived have been amazing!

My problem is that my shoulders, back, and chest are getting far bigger than my chest, which is staying the same and not looks out of proportion. What would your advice be for a great chest workout that would increase peck size and thickness quickly?

Thanks again for all your help, can’t wait for the DVD!

Thanks for the purchase of the DVD in advance! As for your chest try a good mass building program. Good old flat benches ,dubbells or barbells ,Incline presses, and Dips. Try doing 3 to 4 sets of each with high weights. Stay with 6 reps ,no more than that .Keep it heavy.Try doing partials at the end of each set. In other words if you have a spotter which it sounds like you do perform your 6 reps almost to failure and lower the bar down to your chest and only go up half way ,lower it back down slowly and repeat that three more times for a total of four partials. Do that for all the exercises. Do the dips last but be careful if you add weights it can hurt your shoulder very easily.

hi! thanks for all the good exercise you show, its really help me out, but if i wanna work my lower pec, and (the french name is poingée d’amour) the left and rigth abs (on the side of the body..) what can i do? thanks alot!!!!

I get so many people asking the very same question. They want to know what they can do to work on the love handles they have built up over time. Love handles are stored body fat and you cannot spot reduce away fat. Through a healthy diet and proper exercise habits you will reduce the amount of stored body fat including that which you find on the sides of your abs. In addition by performing all of your ab work with good contractions on top you will tone the underlying muscle . I suggest to stay away from over doing any direct oblique movements. It builds up the muscle giving you a larger looking waste line.Also if you are in need of a good diet program look into my new diet DVD Ripped Rulez coming out on my site this week.The week of July 15th.

hey im wondering how often u should workout your chest,biceps, triceps, shoulders, and abs? i wanna get ripped by may

i am 15 years old and have been weight training for a season now and i feel that it is hard to gain bulk in my pectoral region. is lifting very heavy weights the key or is it repetition? thanks foxy

Michael,
I am a 17 year old kid and had always been chubby. I picked up on jogging and running a bit over a year ago and have pulled down my wieght quite a bit. But I still am chubby and have ‘man-boobs’. I had always anted to go toa real gym instead of doing all the flys and fake presss I do with dumbells at home. My parents warn me that going to a gym could tear or harm my muscls permanntly. Is that true? What workouts would you think is best for reducing the fat in the lower parts of my chest and that dont have a potential of harming my body?

Thanks!
Tom

hi i would like to know is it necessary to do different parts of a muscle group in isolation if i want to get big n ripped? for example separating exercises for upper chest and middle chest or front deltoids and rear deltoids.

hey micheal. I’m 13 nowturning 14 in 2 day, on the 3rd of feb. I’ve bought a bench press rack and I’ve been training hardcore for this whole month of jan2008 how long do I have to train to get a large chest and can I do that now that I’m turning 14

To put on muscle mass there are two approaches that are pretty much universally excepted.Once heavy and intense,once per week. The other is that you work each body part twice, once heavy once light. I have programs that I detail step by step in my new e-book that will help . go to musclemaximization.com for the details.

Enzo: First I have to say congrats on starting so early. You wont regret it!! As far as muscle growth and stimulation is concerned , mother nature determines how fast and how large we grow. We all have a genetic blue print to deal with , but remember that as a natural athlete it’s all about the journey not the destination. No matter how fast or slow the process the rewards are overwhelming. I can say that at this age if you follow the proper mass building program you will gain more muscle mass in the next few months than your older counter parts will in the next year. I have a great new e-book that I developed for individuals like yourself and will show you step by step how to put on quality muscle as fast as possible.Go to musclemaximization.com for the details.

Dean: Isolation exercises vs Mass building exercises. You need both for proper overall mass developement. Remember a physique that has a great deal of muscle seperation built on isolation exercises looks much bigger than that of the massive bulk built on doing strickly mass exercises. I wrote a very insightful e-book that goes into a great deal of detail on this exact topic. Go to musclemaximization .com for the details.

Michael,

Over the past seven months I’ve been working very hard to lose excess fat. I’ve done some strength training, but the change in my diet has clearly made the difference. I’m pleased with the results I’ve had so far. In 34 weeks, I’ve lost just over 37 lbs. and I feel great!

I know losing around one to two pounds of fat per week is healthy; however, I have no idea what to expect from muscle growth.

How many pounds of muscle can I expect to gain by following a bodybuilding routine over a period of, let’s say, a month? Or to put it another way, how can I be sure that I am progressing normally?

Thanks,

Gerhard

hey michael! i have a little problem with my chest and i hope you can help me. well, my ribs are displayced a little bit and now there is elevation on my left chest, it looks like my left chest is more muscular than the right. so can you send me me some exercises only to train the right chest( in main focus the inner chest)
thanks a lot!!!

ps: sry for this probably bad engish i’m german

hi michael i really love your intentions very inspirational, im from Phillipines. im 5′5 and 80 kgs. i want to loose weight and get ripped, i dont want to be bulk. so what do i have to do? should i lift lighter weights? and what do u mean by isolation excercises?? and can u give me an instruction of step by step every other day workout routine?? i mean… what should i do first and then the second and so on and so for. thanks…i’d really appreciate your instructions

Gerhard: Trying to pin point how many lbs of muscle you personally can gain is all up to your genetic blueprint. Everyone is diffrent but thats the great thing about natural bodybuilding. Just make sure you are getting in at least 1.5 grams of protein per lb of lean muscle mass. That will insure you will be stimulating lean muscle and continue to burn unwanted useless body fat.

Leif: You did a much better job in Englis than I could have ever done in German. Anyway trying to isolate your pecs is going to demand that you work on machines for the best results. First try a seated pec machine. Bring the handles together and hold in place in the contracted position. Then lower just one side keeping the other in the contracted position. This will help isolate your pecs and contract the inner line on your pecs as well without placing any dangerous stress on your shoulders . You can also try this on a cable crossover. Also for more detail on weight training check out my new e-book at musclemaximization.com

Mello: Thats a great deal of questions that require a detailed responce. Without trying to sound like all I want you to do is purchase a product from me , thats just what I need you to do. I wrote a e-book that addresses those questions in detail. I wrote the book so that I can give you the assistance you need to get the physique you want. Its really hard to answer everyone in detail so this new e-book that you can find at musclemaximization.com will help me reach out and help as many people as I can. Take the time to visit the site , I also include my diet program as part of the package. I know you will find it extremly benificial.

hi michael just liketo say i am 13 and you are my inspiration, i can get lots of advice off your website allready but can you please please put together a quick routine for me to do in the gym that will make me 1. ripped 2. and have perfect defintion in my chest and biceps. please write back please