[quote="fez87"]what id like to know is, is it ok to go to the gym on a wednesday, thursday and friday? i know they are straight after each other, however i do work different muscle groups each visit so is this ok?
Its fine mate, but ONLY if you do different muscle groups each day. If you are aiming for muscle growth you will do yourself no good circuit traing teh whole body 3days in a row.
also which chest exercises are best for muscle growth?
Bench press is still king, but teh best site to help you there is this one, will help you sort out a whole routine in no time.
http://www.ast-ss.com/training/exerc...?bp=Chest&pn=1
finally, how much growth will i achieve in 4 weeks if i work hard? baring in mind im not the biggest person?
I would say from experience you will achieve good gains, but very little will eb visible. Take a look at this topic that cgharts my own progress and you will see that for most real people its a slow, but sure process.
https://passionford.com/forum/viewtopic.php?t=195316
i dont mean to sound stupid but...how do you do the decline bench press? does this mean bench pressing on a bench which is lower down at the head end?
You dont sound stupid at all pal, none of use were born with knowledge. You are however, correct.
