I have several questions about muscle building.?

i started going to the gym in March and...i made a big mistake where i did the right exercises for the chest (bench press etc) but i did not give the muscles enough time to repair and rebuild.the thing is back then i didn't do enough research about muscle building and I didn't know i had to rest for at least 2 days before i work out my chest again....i did get enough protein back then but i never gave the chest muscles enough rest.i learned i need to give the muscles a time of rest for 2 days or so about 3 months after i started working them out.does this mean my chest muscles are torn apart a lot since they never got time to repair?and if the muscles are torn apart a lot does it mean that they will not be able to repair and rebuild themselves?------------ after i learned that i have to let the muscles rest for 2 days i DID, with the proper diet and cardio.but is it "too late"? even if i give them plenty of time to rest are the chest muscles torn apart a lot that they cannot repair easily?could it be the reason that even if i have the correct routine now (i am doing the appropriate stuff now for 1 month) my chest muscles are not gaining enough mass?- i work out my legs, arms and abs too and they seem to be toning up and building well. it's just my chest.my chest isn't building up well. when my arms and legs are gaining some mass my chest stays soft and i cannot feel muscle there. is it cause i didn't give it time to repair before?how do i fix this? what should i do so that my chest gains mass? i only feel what i suppose is fat below the skin. not good. i really need to know.do i need to see a doctor and check if my chest muscles are torn apart a lot? do i need to get treatment?..can chest muscles still repair and increase in mass even if they are torn apart?----i have a second question.i am skinny (in my 20s and my body fat percentage is 12%) BUT when i stand still and look at my side my belly kinda sticks out.i don't understand. how can i be skinny but still have a sticking out belly? i can feel a bit of my abs under the fat but the point is that i have to flex my stomach in to make my belly look flat. even if i am skinny.how do i get a flat tummy? i cannot go shirtless at a beach cause i hate the way my body looks.- chest muscles not gaining mass- sticking out belly even if i'm not faturgh...........can someone out there help me please?i am serious here so give me reasonable and detailed answers.

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Lol…sorry I laugh and I know you're serious but you're still funny with your “muscles that are torn apart a lot”, like 5 times…I honestly never heard that before, injuring your muscle fiber for months because you did not allow enough time to rest and repair stronger for 48 hours (in your 20s).I don't think you tore your muscles apart if you did not allow enough time for them to repair stronger.You probably ate enough protein for regular maintenance and repairs, just not for building up muscle mass if you did not rest enough days.You could eat tons of protein but if you don't work out properly, or rest enough days, you won't build up muscle mass.Note:You need a day or 2 of rest between weight training sessions (in your 20s and younger), 2 or 3 days (30s), 3 or 4 days (40s)...and so on.Listen to your body. Never exercise a muscle that is still sore (when you stretch it). For example, you could do a whole body workout but avoid doing any exercises for the shoulders (like shoulder lateral raises, upright rows or pushups) if the last session you added weights for the deltoids to go back down to 8 reps so you might need more days to heal, even with a small weight increment.If you're in your 20s and heal fast in 48 hours, 2 days is a ballpark number, you still need to do an assessment on the second day like when stretching in the morning when waking up (look at how a cat stretches) and any tight feeling in any muscle makes that muscle off limit for weight training.So it took you 3 months to realize you did not progress that well (if you did not rest long enough) so you started wondering why and then got it?You have to make mistakes to learn from them. It's harder to learn from other people's experience who made their own mistakes and then try to enlighten you.You don't give your stats (like height, weight, calorie intake/expenditure…).A 12BFP is pretty low, like the level on an aerobic dance instructor for a man.I won't venture about asking how you got that number since even the best scientific method (the underwater one performed in body composition laboratories) still has a ± 3.8% discrepancy (if no error were made) depending on the time of day and the diet (diuretics vs. sodium).So a 12BFP could be anywhere between 8.2% (like a runner) and 15.8% (15% is the max. healthy number for men).Whatever method you use is not about your BFP that is this or that but about losing 2% in 3 months, for example, as long as you stick to the same method to chart your progress.(I use the Covert Bailey body measurements method that has different formulas for different gender and age using different body parts; you just need a tape measure and some skills to know how to measure yourself).Your question is long but there is not much input, like your stats or routine…you're doing the “appropriate stuff” (should I take your word for it?).I don't get how you can have the right workout while trying to build up muscle mass (with the proper diet and enough sleep and resting days) so you should experience gentle, mild soreness (quite pleasurable, actually, on your rest days, when you don't have to move but know you're building up muscle mass by repairing stronger) and surely not want to do another weight training session while you're still sore…So…either you're sore and you're a masochist for wanting to weight train when you're sore OR you're not sore so you did not work out properly like you did not go to muscle failure OR you're one or the other and don't know which one because you're not in tune with your body and maybe have a freakishly high pain threshold.Besides having the right workout, diet, sleep, rest days…you should look into proper form.Not just “doing the appropriate stuff” which is somewhat of a vague comment.You're saying you're not gaining “enough mass”??If your goal is bulking, you should call it bulking and get technical.To weight train for bulk, do higher weights and lower reps.To weight train for strength and toning, do lower weights and higher reps.If your goal is bulking, you need several sets, each consecutive set, you need to add more weight and lower the reps and can do 3 to 6 sets...only 3 sets would be number 4, 5 and 6 (in my list below) when you can jump head first into those instead of ease into them doing number 1, 2 and 3 prior (as a warm up). You can do only 4 sets (number 3, 4, 5 and 6) if you warmed up before with other exercises.You need to know you MAX (personal highest weight you can lift only once for that particular exercise) and then calculate percentages.1. 12 reps of 65% of MAX2. 10 reps of 70% of MAX3. 8 reps of 75% MAX4. 6-8 reps of 80% MAX5. 4-6 reps of 80-85% MAX6. 2-4 reps of 85-90% MAXIf you have protruding belly while being skinny, you probably have bad form when doing crunches, hopefully you're not doing situps.

Other Answers:

• Hi,Go through this article on muscle maximizer at http://www.snoopbee.com/fat_loss_muscles.htm
• Hello Daniel,It's necessary that you let your muscles rest before working them again because overworking can do damage. You need to let them recover before you work out again. Usually it's best to wait 48 hours and get in the routine of every second day. It's also important you get enough protein otherwise they're not going to build - try to incorporate adequate sources of protein into most of your daily meals and perhaps supplement with shakes.As for your second question, I think you may need a bit of non-weight-lifting cardio such as jogging to remove your stomach. You can also try sit-ups and squats. Just incorporate 3 repetitions of 15 sit ups and 2 repetitions of 15 squats into your workouts every second day.
• you work hard enough you will get the results you want. and you only need one day of rest for your chest after working out. but you can work out every day do upper body one day and lower the next. for your abs i would recommend getting one of these www.abroller.com. and run to it will help you lose that tummy. do 3 sets of 10 on all your lifts.
• about your chest muscles: chest muscles cannot worn out because it is the only muscle which start working from our birth till we die. About your belly it must be because you have pressure, debates or cholesterol so immediately see a doctor and seek help......