Hey @BMTM.

So compounds are things like the bench press, squat, deadlift and overhead press. The whole point of compounds is that they work more than one muscle group.

There are TONS of different splits you could do. How many days are you trainin at the moment? Post your current routine and we will take a look and give you some advice :)

Also, make sure you sort out your @mealplan! Super important to figure out those macros!

Post those here too if you want some help with them :)

Jordan

My train at the moment is: Back day -> Bicep/tricep day -> leg day -> pect and delts day -> rest -> repeat ->.

The problem os this workout is that, since i started (one year) i have been doing to mutch isolation, and my gains are not very good, and i'm like 17 years old.

I dont have a meal plan, what i do is like, eat a lot of carbos and protein, for lunch,snack and dinner. But i have no idea how many protein grams, and carbo grams, i put into my meals. i should know, but its a little bit hard, because i dont cook my meals.

@BMTM, eating "lots of carbs and proteins" means nothing. YOu need to COUNT THEM to make sure you are getting what you need. If you ar not eating enough, you will not make gains my friend. Plain and simple.

Why not upgrade to platinum and use my meal planner app and get access to everything else the site has to offer as well.

Also, if you want to work on your compound lifts. this program will get you right on track! #HTH

http://muscularstrength.com/article/Compound-Corruption-Get-Stronger-by-Increasing-Your-Compound-Lifts