In Reply to: programme posted by KALLIE on July 29, 1999 at 14:20:50:
How fast you gain depends on your genetics. You need a vigorous weight training program, working on multi-joint exercises like squats or leg presses, pulldowns and rows, and bench presses. Work in the range of 8-12 reps to fatigue with 3-5 sets. Start slow and build up if you're a beginner. Get a personal trainer to set up a program for you, or get a good book like the ones in our bookstore. Check with your doc if you have physical problems.