You would probably want to go for size, not just strength, so about 10 reps per set instead of 4 or 5, about 3 sets plus a warmup set, and about 3-5 exercises p

You would probably want to go for size, not just strength, so about 10 reps per set instead of 4 or 5, about 3 sets plus a warmup set, and about 3-5 exercises per body area, and repeat about once a week. So, about four times per week. You really want to take about 45 to 55 minutes, unless you do cardio for 20 minutes beforehand to build up cardiovascular strength as well, in which case you would spend about 1:30 at a gym, four times per week. That's all it takes. Tomorrow, I'll try to find some links. But the main thing is to eat a lot of protein, drink plenty of water (to flush your kidneys), eat many meals throughout the day, and get lots of sleep. That's what's harder to do than going to the gym.