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Old 02-26-2013, 12:59 PM
 
Location: New York
178 posts, read 333,281 times
Reputation: 81

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Hey all!! Hope you all are doing well. I want to put on some more muscles and I was wondering that my job has totally messed up with my routine that I used to follow. I used to go to gym everyday but I currently lift weights 2-3 times a week. Can any one help and tell me what to do more to accomplish my goal? I have only an hour for gym from my tough schedule.
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Old 02-26-2013, 01:12 PM
 
3,664 posts, read 8,367,371 times
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Some of the best gains that I have had were lifting twice a week for an hour. The tough thing for you it sounds like is getting enough rest and recovery.

If I wanted to put on weight and add muscle either the classic 20 rep squat routine or a 5x5 routine would do the trick. Don't over think it, just show up to the gym and do a simple classic routine that has stood the test of time. Both routines can easily be found on a web search. The other routine that did wonders for me, but costs money is "Mass Made Simple" by Dan John. I gained 15 lbs in about 8 weeks. It's a tough routine and even the author says that you should only do it 1-2 times a year.
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Old 02-26-2013, 01:47 PM
 
Location: Chicago
4,723 posts, read 4,952,702 times
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I've gained about 10 pounds of muscle benching about 3 times per week for about 30 minutes each workout. Currently, I'm doing the 5 x 5 routine mixed with some higher reps at slightly lower weights.
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Old 02-26-2013, 03:57 PM
 
Location: U.S.A.
3,306 posts, read 10,994,569 times
Reputation: 2956
Proper squatting will net you the most muscle gain. If you are doing them right, nearly your whole body is involved thus your whole body will grow.
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