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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.
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.
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.
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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