Q: I’m trying to add mass but have very limited time to work out. How can I structure a good mass building work-out program that won’t keep me in the gym all day, every day?

A: Your problem of limited time is, in a way, an advantage in that it will prevent you from succumbing to the one factor that holds back most people trying to build mass – overtraining. A lot of guys make their programs too fancy by adding in cable exercises and isolation movements without focusing on the basics. When we talk basics we mean the old standby compound movements that will work many body parts in the one movement. By focusing on these exercises, you should be able to hit the shower after half an hour. Here are two no frills, time sensitive mass building programs to be performed twice a week, with a three day gap between them:

After 6 weeks on Work out A, take a week off. Then do a six week run with Work out B. Keep strict form throughout and make that last rep on sets 2 and 3 the absolute limit of what you’re able to do – that means you’ll definitely need a spotter to help you force them out. Focus on doing more – in some small way – every workout. That could mean one more rep without a spot or it could mean an extra 2.5 pounds on the bar, but keep yourself moving forward.

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