Many people may have more success gaining muscle if they work a muscle group (or two) a day. This will allow the breakdown of more muscle fibers per group. This can however be quite time consuming. It will as mentioned with the other programs require an increased food intake if you have a high metabolism (sorry I'm not familiar with that problem).
An example of a workout program would be:
4x8-10 (plus one warm up) Flat Bench Press
4x8-10 Incline Dumbell Press
4x10 Pec Deck
4x8-10 Additional press exercise (Iso Hammer strength machine etc.)
4x10 Pull-ups (theyíre better for overall back strength than
4x8-10 Lying row (don't know the name but where you lay on an incline bench looking thing and bull the bar up to your self)
4x8-10 Lat pull-downs
4x8-10 Sitting low row
*on back days I also like to do 3 sets of 4way neck exercises
*I like to alternate between wide and narrower grips with each exercise, starting wide on pull-ups of course. Others donít do it that way, but I think it hits the lats a little better.
4x8-10 (plus one warm up) Standing curls with a straight olympic bar. Make sure you don't swing and arch your back. The weight is less important than the form.
4x8-10 (plus one warm up) Skull crushers
4x8-10 Preacher Curls
4x8-10 Tricep pulldowns with the rope
4x8-10 your choice biceps
4x8-10 (plus one warm up) Military press
4x8-10 reverse peck deck (works rear delts)
(2)3x10 do alternating arm raises ten per arm drop weights pick up lighter dumbbells and almost immediately start reverse flies from a football "athletic stance" do three times total.
someone else should probably help you out here. I'm unable to do most leg exercises due to having to protect my back from excessive compression. I only do sled and machine exercises for that reason.
The order of these workouts would have to some degree up to you. You typically want 1-2 days minimum between working the same muscles which makes the chest/arms/shoulders rotation somewhat complicated due to timing. I personally don't like compounding too many muscle groups into a single workout, as I don't think that you can get the muscles all to exhaustion as well as in a split program. Iíve also had several people tell me that you want to max out with about 16 sets per workout which makes compounding groups even more of a problem (see the arms routine). Also you should increase weight per set and if its easy for you to get all the reps you want in a set, you need to increase the weight.
If youíre looking to increase strength (translates to more muscle) you want to do low-mid numbers of reps. I feel that 8-10 is a good balance between the extremes. However on some exercise Iíll only get 6-8 reps on the last set. If you donít have the time for cooking a lot protein bars and shakes are good as between meal calorie/protein inputs.
**You're all a-holes**