Q: Mike i know you are bussy but i want to ask you something again :S Look, im really confused now ... First: the owner of the gym told me that if i for example train the chest, i must do the first 3 sets on bench cos its basic exercise. Second i do is the incline DB press or flat DB press, thats 6 sets of exercises. And now he told me that if i want to build some more muscle mass its enough to have only 9 sets of exercises, so the first 6 and now i need to do only 3 more sets of exercises. Than i go on the cable cross and do some exercises there, but i think it isnt enough ... can u tell me some workouts for training the chest pls ? And as i said, i will bulk myself first a bit, than i will start with fithness burning exercises, so if u find time gief programe for chest first. thanks in advance

A: You got good advice from the gym owner. Most of the time you should be focusing on the big compound exercises like the bench press (for chest) or squat (for lower body) and most workouts should start with them. And 9 sets per muscle group is definitely enough to stimulate muscle growth. Bulking up and building muscle is ALL about the diet. You can do 50 sets of exercises, but if you don't eat enough calories to gain weight or enough protein to support muscle growth, all those sets will not get you any new muscle. If you want to bulk up you HAVE to eat enough to gain weight. Read my Nutrition article and use one of the diets suggested there or use the Fitness Guide to get a starter diet for yourself. Then monitor your weight and try to stay on a steady slow weight gain pace. About 1 pound of weight gain every 2 weeks is a good pace for most guys. If you gain weight faster than that, then you want to reduce your calories slightly -- otherwise you'll just end up with a lot of extra fat. If you don't gain weight fast enough, then you want to add calories to stay on that 1 pound every 2 weeks pace. The most important message about bulking up is that it's done in the kitchen, not in the gym! Those 9 sets of chest exercises are more than enough. You just need to eat right to give your body energy to build muscle.