Thanks bud I got them proper shoes but..i didnt stretch, i ran for 30 mins...on street surface -.-

Ok So guys i've been running for 3 weeks, no pain nothing, everything was good. Then i had a break for couple of days and after that... knees are killing me ! But not the whole knee only the inner side http://www.seriousrunning.com/blog/wp-content/uploads/2009/05/knee-caps-resize.jpg" onclick=&...

lol i want to know this too )

But i heard that for strenght 2-6 reps, mass 8-12, toned 15-20 reps

Bump this !

I want to know too lol !


But i've heard u can get that if ur doing cardio ?? and 15-20 reps ?

If you're doing Chest training once a week, naturals don't need more than 9-12 sets. Unless you then use steroids and anyway you'd never be able to go above 12 sets in most cases, unless you wee on steroids. I wouldn't in your case go above 9 sets. 12 would be okay perhaps if you were in the bigger...

Muscular mate !

How many sets ? 3 sets 5 exercises ?

And how many reps ? 8-10 reps ?


please tell me that too !

Yes bud but the thing is every single time i do chest workout. The next day i have that pain and. I usually did only with dumbells and the cables exercises. The only barbell exercises was the one u said inclined. Today i did barbell bench press and i still got that pain...but i dont know whether is ...

I don't know guys what exercises to do ! Im so dissapointed...because i dont really know what to do.. shoulders,BACK,arms,legs are big they grow so easy but chest...barelly... I've done almost every exercise i see on this site for the chest...nothing works :( I really need some advices...i can provi...

Stronger yes i have, But ppl well some of them tell me to eat everything, some of them to eat alot of potatoes cause they have carbs and im like confused :| I used to have in the morning milk with rice or some cereals with fruits in it.... So that's why im asking for a diet so i can know what i shud...

First of all i would like to apologize if i posted in the wrong section what im about to say. name is Alex, im 19 years old, 1.82-1.83 cm 73kg I've been going to the gym since January and i find it very hard to gain weight and i dont understand why and i actually do the exercises slow and correct......