been training for around 2 years now and feel that ive come to a point where my gains are very small. Ive been following a typcial 3 day split consisting of chest biceps, shoulders legs, back triceps.

Im now thinking about doing a 4 day split and doing mainly compound movements. what kind of compounds should i be doing and on which days? are this more effective in gaining overall mass or am i better off doing isolation excercises?

Maybe look at doing something completely different, like a Full Body or Upper / Lower split with compound exercises.

Compounds are better as they hit more muscles compared to an isloation, help to build muscles in proportion (in general). Isolations are good for bringing up lagging parts or strengthening specific areas.

Regards
Lewis

Without sounding like a knob mate if thats you in you avi you could make huge gains just doing

Deads
squats
benches
and some overhead work

I would forget any notion of isolation exercises and get on a solid 3 day per week full body routine. Train heavy and hard and eat a lot.

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Applied Nutriceuticals RPM Log

ORIGINAL: T0NY

Without sounding like a knob mate if thats you in you avi you could make huge gains just doing

Deads
squats
benches
and some overhead work

I would forget any notion of isolation exercises and get on a solid 3 day per week full body routine. Train heavy and hard and eat a lot.

thats the main prob i would firmly belive but do as tony says

personally i do squats for legs, bench for chest, deadlifts for back hard and heavy a bit of shoulder pressing, curls and tricep work

keep it simple.

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

you look pretty lean whats your diet like ? you might not be eating enough

i think i could do with eating more as i dont get a decent meal at work. ive only just started using protein shakes again.

as for the routine. how would i seperate a 3 day split into the different compounds?

post your diet up mate, as loz said you look very lean, you prob aint eating enough so you aint gonna grow. also try what tony said.
i would be disapointed if i looked like that after 2 years, i been training two years and now i got lean 18 inch arms. imo its worth you trying somthing new (like tony said)

Journal

CURRENT STAT
On a bulk. 15st 7lbs, 6ft. Strong

AIMS
Toget MASSIVE!

i have put 3 stone on since i started so im not dissapointed. i just think im not eating enough.

have you posted your diet in the diet section, i got some good tips from there. now your two years into training like tonys idea looks good. i would try something new

Journal

CURRENT STAT
On a bulk. 15st 7lbs, 6ft. Strong

AIMS
Toget MASSIVE!

i would post my diet up but its never the same day to day. i think i could do with some structure to my diet but would need help.

ive just come back from holiday which is why ive decided to try and kick start my gains again as i was previously cutting up for the hols. im thinking about trying frankie ny's routine to get some compounds into my routine.

here are some good exercises you should think of including for mass gaining purposes

Squats
Deadlifts
Bench Press
Rows
Pullups/Chinups
Dips
Curls
Shoulder Press Variant
SLDL
Shrugs
CGBP

ORIGINAL: red_devil_2007

i would post my diet up but its never the same day to day. i think i could do with some structure to my diet but would need help.

ive just come back from holiday which is why ive decided to try and kick start my gains again as i was previously cutting up for the hols. im thinking about trying frankie ny's routine to get some compounds into my routine.

really do need to sort your diet out tho mate

Journal

CURRENT STAT
On a bulk. 15st 7lbs, 6ft. Strong

AIMS
Toget MASSIVE!

As others have said, check the diet. You look amazingly lean (well done!) but if you want more size on then you need plenty of food, six times a day. If you've only recently started having whey shakes, then you will likely see some improvements - aim for 1.5g of protein per lbs of lean muscle (tuna, beef, beans, etc) and definately a whey shake 1 hour pre and immediately post workout.

Maybe consider a Casein shake just before sleep.

I spent a year working really hard with some compound and lots of isolation exercises - and got little to show from it. The last four months I have gone to uncomplex compound moves only (3 sets of 8) three times per week and doubled my protein intake. Result? Chest up 2 inches, upper arms and thighs up inch and half, etc.

Good luck m8

sounds impressive smc. As beefycol says i think it must be my diet as i only ever seem to make progress when im eating alot. stocked up with 20 tins of tuna, 8 tubs of cottage cheese and 5kg of cnp mass gainer.

Without sounding like a knob mate if thats you in you avi you could make huge gains just doing

Deads
squats
benches
and some overhead work

I would forget any notion of isolation exercises and get on a solid 3 day per week full body routine.

How would that look ?

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