RE: How many days a week?
I'm only partially in agreement with the above - yes, 3 or 4 times (I train hard 3 times per week on or off) would be better but you will still get good gains off twice per week if you do it right. Every third or fourth day you need to do something like 4 x 10 squats pyramiding weight, 10, 8, 6, 4 flat bench, 3 hard sets of calves, 2 or 3 sets to maximum of chins, 3 sets of heavy overhead dumbell press, and 3 sets of heavy dumbell or bar curls. Ignore the temptation to do a lot of fiddly little things - keep it basic, heavy and brutal. Plenty of extra protein, attention to quality rest - I reckon you won't be disappointed by 10 weeks or so on this regime.