1. It increases body's natural production of testosterone thus boosting its capacity for building lean muscle.

2. It increases levels of growth hormone.

3. It helps sleep if taken 30-60 minutes before bed thus enhancing rest and recovery.

ZMA has no known side effects but it must be taken in proper dosage to exact proportions used in most studies - that is 11 mg of vitamin B-6, 450 mg of magnesium and 30 mg of zinc.

3. Push-ups - 3 sets of 10-15 reps. Keep your body straight from head to knees and lower your body until your arms form right angles. Done properly, old fashioned push-up still offers benefits to chest muscles.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your chest exercises into a program similar to one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For first couple of weeks complete one set but then add one set each week to a maximum of three. At end of three months you will be ready to move on to more intensive intermediate level exercises.