Greetings sifus, i've been going to the gym for awhile now following a full body workout.

When should I start doing split routines? 3 months or something like that?

Or should I just keep doing full body workout until I hit my plateau? advice is appreciated

misc. question im 58kg should I take mass gainer or whey protein as supplement?

This post has been edited by Overlord118: Jul 29 2018, 11:51 PM

3 months should be ok. Most people change their routines every week and complain that they are not seeing progress. You need to give some time to get used with whatever routine/program you're doing first.

Supplement is always optional. If you're busy, go for it. Otherwise whole foods should take priority. My experience with weight gainer, I gained weight to fast with it and it gave the worst flatulence. I wouldn't recommend it.

If i keep getting good results maybe i'll go more than 3 months

So whey protein would be better or is there any other better supplements?

At the beginning stage, just about any workout program is going to show results. You can decide later whether you want to focus more on building endurance, muscle or strength.

General rule for building muscle, 1g of protein per lb of bodyweight. If you find it difficult to achieve that with regular food, then go ahead with whey protein. Chicken breast should be your best friend. Other than that there's eggs, tuna, milk or even vegan sources such as nuts, beans, soy, etc. Key to weight gain is more calories gained than calories burned.

Mass gainer is spiked with sugar hidden with fancy names. You are better off taking Milo instead of fancy mass gainer. Just need to learn to eat more.

thanks for the advice . i'll go with whey. even the locals in my gym doesn't recommend mass gainer lol must be real bad

Do it as far as it takes you. Focus on compounds. Do it, hit plateau, mix it up a bit, do it, hit plateau, mix it up again. My mix up I mean do some changes. Accessories workout to fix your weakness, rest more, review what you eat, review when you train.

Only after you feel that you think you should split them into PPL or other programs, go on with it after that.

Supplement? How much is your calorie intake now and how much you need to stay at your TDEE? How much protein do you need to take and how much you are taking? If you cannot answer both, you are not ready for whey or mass gainer.

Some sound advises given by our Sifus here.