Getting muscles on chest and arms

[scotch]

could anyone suggest a good sensible workout in a gym over the course of a month that would see some positive results. Not looking at spending money on protein shakes etc... Just solid work at the gym.

Cheers

[bonsai]

You can do all the work in the gym you like but if you want results your diet will have to match it. Muscles don't just grow without the correct fuel.

[nathanrichSAFC]

One tip mate, dont try and bench 1000000kg and be another ego booster, try incline bench press instead, takes the strain off delts etc

And listen to Bonsai's tips diet is everything, simple things done right make big differences

[PhilSAFC]

A month? Get a realistic time frame or you'll give up. It's gonna take a lot longer than that to see any significant changes.

[Banks]

You need protein to rebuild muscle tissue, if you cant buy protein youre going to need it in your diet via eggs, meat etc. Also you need to consume at least 1 gram per pound of your weight daily.

5 weeks is not a long time period also, double it and you may see some slight results but guessing on you not being a gym regular this is also unlikely unless you are going to change your daily routine

[bonsai]

Originally Posted by scotch

could anyone suggest a good sensible workout in a gym over the course of a month that would see some positive results

Off on holiday in a month by any chance?

[PhilSAFC]

Originally Posted by bonsai

Off on holiday in a month by any chance?

Or he is entering the upcoming mr Olympia contest.

[ighty seven]

Originally Posted by PhilSAFC

A month? Get a realistic time frame or you'll give up. It's gonna take a lot longer than that to see any significant changes.

this...

12 weeks to see a noticeable change... if you work hard.

[RyAye]

People drink protein shakes because it's the cheapest way to get high quality protein in your diet. It's not a luxury item, and its not some miracle supplement. Some people treat it as such but that's wrong.

You will see fuck all results in 4 weeks.

You also would get better results by working all the major muscle groups not just arms and chest

I'd have a rethink about what u want to achieve and why, it's a lot harder than you think.

[Scootsie]

As others have said, it takes longer than a month to see results (unless you're taking stuff) and you just have to be patient.

Originally Posted by RyAye

You also would get better results by working all the major muscle groups not just arms and chest
.

Also, this.