madsjensen

I thick you be better off doing a full body program 3 times a week. With focus on big (compound) exiceses like your Bench press, squats , deadlift and rows.

Do that on mon wed and fri and have the rest off!!!!

turbodragon

Alright then. So instead of seperating muscles, I should work them all 3 times a week, as opposed to once a week yeah?

WHat about supplements? Do I still take them on my off days?

Timguyperson

Yes take supplements on your off days. Same diet/supplements on off days as you have on on days. The above recommendation to work all your body 3 times a week might work for you...but I don't like it personally, I prefer splitting.

If you want to gain anything, a little bit of muscle, a lot of muscle, whatever, you still need to train extremely hard and eat a lot.

Start by telling us your body weight, your body fat %, your height, and your age.

For example I'm 81kg low bodyfat 22, I need 200 grams protein a day, 400 grams carbs, 200 grams fat, and about 4000-4500 calories to put on muscle. Which means I need to have about 7 meals a day and about two protein shakes.

What supplements are you taking?

Basics you need are Protein, Glutamine, and Creatine.

Good luck anyway.

turbodragon

Cheers mate. I'm 70kg, 180cm and 20yo.

How do I go about calculating my bodyfat?

The only supplement I'm currently using is GNC Mass XXX, 3 times a day (3rd glass is before bed with 1 teaspoon of flaxseed oil).