Thread: I desperatly need a good 4 day split... *help*

Hello Andrew and welcome to IM. If you take some time to look at the stickys at the beginning of this forum, I'm sure you'll find a routine that would suit your needs. As for diet, go to the nutrition forum and post you current diet there. You jave two great moderators, Jodi and Emma whom I'm sure would be more then happy to help you. Hope this helps.

PT

I was built just like you. Real skinny, with low bf%. You need to bulk. That means eat like you never ate before. Eat until you feel sick. Thats what I did. You could easily gain 20lbs in 6 weeks. After that it gets harder. You just have to keep eating. As for training. Don't even bother isolated any bodyparts. You need to stick with heavy compound movements. Don't worry about your arms, they will grow. Keep your activity level down and your workouts short. 30 mins should be sufficient. All you really need to think about is eating. Work-out 3 days a week. Stick to the squats, deadlifts, bench and military press. When I say eat, I mean EAT. No 3-4 meals a day. You need to be eating every 3 hours. Big meals. Start reading and post a diet.

There's about a million different 4 day splits you can try, and probably any are fine. I like the upper-lower split with 2 days for each.

Most likely your issues with mass gains are diet related. Eat big to get big.

ok i got ya... i will look around and whatever... i must eat