Post: #1

I'm a slim man who simply wants to pack on muscle. I've been told to aim for 50-60 min workouts (4-5 different exercises), although recently an employee at my gym gave me an evaluation and actually recommended fast/intense 20-30 min workouts, sometimes just focusing on a single muscle (bicep for example). This sounds sketchy to me. What is the ideal time frame for a mass building workout?

I go three days a week, M-W-F.

Post: #2

His advice doesn't make much sense. 20-30mn workouts are too short regardless of if you wanna pack mass or not.

It's tough to talk about a minimum, but if you wanna hit all the muscles, I feel like 60-90 mns would be your best bet

Also, the employee of the gym is talking about a split program. Basically there are two options:
- Full body: you hit all the muscles in every training. One ex for each muscle basically
- Split: you only hit about 2 muscles every training but do various exercices for each muscle. Per example Monday would be chest and triceps. You would only hit your chest once a week.

The benefits of one or another method has been largely debated and no real answer has been found. I believe that as a beginner, fully body is the best choice. To be honest, to me, split is more for meatheads

Post: #3

Check out the Starting Strength thread. /thread-5908.html

Post: #4

I would recommend you start doing compound lifts: Deadlift, Squat, and Bench Press. You can add some barbell curls to that as well.

"Mass-Gaining" is a funny term, you just wanna pack mass as in weight? You can surely build muscle, but fat will come along with that.

Post: #5

Just depends on your programming. I've made progress on 2+hrs workouts and 45min workouts.

The length of the workout is not so important. Don't rush it and don't drag it on. Consistently doing any workouts for years and having solid nutrition for years is what counts.

Post: #6

The intensity of your workout is more important than its length.

Post: #7

Just get in the gym and give something a shot. There are no hard and fast rules that can apply to everybody.

Consider your results and gains after two or three months and think about how you can do more rather than less if you want to carry more muscle. I've tried short workouts that are basically grease the groove (where I'd just do a quick set of pistols at work or pullups when I wake up) and marathon workout sessions lasting two hours and they both have their upsides. If either fit your schedule and it works for you then you've found your answer.

Post: #8

I've always been a hard gainer but recently I've started putting on weight and have gotten stronger then ever before. All I really do are squats, deadlifts, hang cleans, presses, and occasionally bench press.

Post: #9

I usually spend 60-90 minutes in the gym, though lately I've been sticking closer to the 60 minute mark.

Post: #10

I'm a super hardgainer and I gained 10 lbs using stronglifts 5X5. Its a M W F lifting program. One hour approx each workout.

http://stronglifts.com/

Squat, Bench, Row. Or. Squat, Overhead Press, Deadlift.

Rotate those two. Add a little weight every time you lift. Eat right. You will gain muscle. Its also a sound way to get started. Start slow, build up week over week in weight. In 8 months come next spring you will gain a lot.

Post: #11

(10-02-2014 11:59 PM)RioNomad Wrote:  I usually spend 60-90 minutes in the gym, though lately I've been sticking closer to the 60 minute mark.

I'm the same. 60-90 mins in the weight room plus another half an hour running.

I've tried multiple times to shorten my workout but it never really happens. I've been late to just about anything I've ever arranged after a "short" workout.

I think I have an obsessive personality!

There are worse things to be obsessive over I suppose...