How many times a week do I workout to gain muscles?

[Anonymous]

I workout every night for two hours or more.. I want to gain muscles on my butt and legs, I want to make it bigger, not smaller! any advices?

[WeaponZero]

For gaining muscle you want to do heavy resistance training exercises, 5 sets of 5 reps that target that muscle group, and you want to rest for long periods in between workouts. Work that muscle group no more than twice a week, with 72 hours rest in between workouts. Muscles don't grow until they start resting after the workout.

[kurozogo]

I think is good with 5 days exercise and 2 days rest , better not in a row . If you want my opinion , I would say that its better not to get too muscular , I just don't like it so much on women , but if you like it go on and do as you wish :)

[justagirl42]

stair master gets your cardio in but also works the legs and the butt muscles...two/three days a week

[Pak56]

Yeah the other guys are right. You don't need to cardio unless you want to lose additional fat. And you should workout your legs no more than twice a week with at least a 3 day break in between. But if you really do workout legs for 2 hours then I would even recommend only working out legs once a week. And if you're not getting the results you want then its probably the diet.

[gnargnar]

skip the cardio and the plyos just do free weights or resistance band workout's every other day.

[ZenQueen]

bike! and run

[Asker]

yeah I do do that.. I also go one the machines that target certain muscles right after cardio..

[ZenQueen]

not working? how long you been at it?