Orange Theory

If you just want muscle, good programming will usually get better results. The people I know who've tried Orangetheory seem to think it's more about cardio.

What is your current routine? Good programming makes a huge difference. Lifting legs does too.

My wife is a member and I’ve been with her several times. It’s a damn good workout but it’s kuch more cardio based. You always run, you always row and then there is some “resistance” mixed in.

The resistance could be TRX, dumbbells, push-ups, sit-ups or plyo type stuff.

Come to think of it, I’m going with her tomorrow morning.

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If OP wants to build muscle, this does not sound like a great recipe.

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Agree.

Muscle building is generally heavy weights in the 8-10 rep range (my experience)

Also need to load up on protein before and after workout. I never do cardio in the same time vicinity as weightlifting.

Either do it on opposite ends of the day, or better yet on different days.

What do you do now?
What are your goals?
How long have you been lifting?
What kind of gym are you at now?

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There are a lot of machines I do but not real plan. 

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I'm not trying to be a jerk, but this sentence right here would be the first thing I'd point to if I had to guess why you're not building muscle. Just lifting with no plan is unlikely to trigger progressive overload, which in turn will trigger muscle growth.

Orangetheory will be a guided setting. That said, I have never seen anyone who thought it was aimed at building muscle. The caveat is I've never been myself, but everything I hear is that it's cardio with a resistance component. I've never heard anyone discuss progressions in the resistance, just that they rotate resistance exercises.

This matters because the core of muscle building is progression. If you're just bouncing exercise to exercise without developing in an area, you're probably spinning your wheels. I have no beef with Orangetheory as a cardio tool or conditioning program, but I've yet to see something that leads me to believe it will build muscle or strength.

If you want, one of the linear programs on here (Greyskull, Candito Linear) would be appropriate for your experience.

If you want the trainer interaction and that will motivate you, that's obviously another facet.

Ok

You need to squat, deadlift, pull ups, bench press, overhead press.

There are plenty of posters in this thread that are giving you the right advice

I do OTF 8x a month, it is pricey but it's a great workout. It forces me to do more core and cardio work than I do on my own. I have absolutely seen results from going



No, it's not for building muscle. I mix in lifting on my lunch break. It will tone you up