Bear in mind that in order to gain muscle you need strong core lifts to build upon. Find a program that will give you a good base. Something that has a main focus on squatting, deadlifting, benching, and maybe some barbell rows. The problem most people have starting out is that they rush to the preacher curl bar and do some leg curls as a nice afterthought. Usually the simplest programs are the most effective.

You could do something very simple like squatting, benching, and rowing three times a week. One heavy day, one medium, and one light. I'll find the program I'm referring to later.

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