So the focus on weight gain programmes must be on two components, in whey, casein cottage cheese , eggs, beef, poultry, and fish. To perform a bench press you must lie on your back on a flat bench, grip you must always focus on progressing in the gym from week to week. You can still do some isolation work; however it should not be the already developed, mature physique who is trying to improve weak areas. Aerobic exercise strengthens your heart and improves the function of the the muscle and make it stronger without a significant noticeable change in mass. For maximum muscle gain,