i think im training too little i train each body part once a week and give it 7 days of rest i feel as though im not traing hard enuff any more as i feel fully recovered about 3/4 days after? should i train differently? im traing for mass atm!

First off - once a week for each bodypart is ample. Remeber you do not grow when you train, you only stimulate muscle growth - you actually grow when you rest. You also need to think of your body as a whole, just because you are training each bodypart once every 7 days - bear in mind that each time you train whetehr it is a different bodypart or not - you are still stressing your body as a whole, central nervous systme, immune systme etc - so your body as a while, not just that particular bodypart needs time to recover.

That said if you are feeling fresh all teh time, increase you training intensity - push yourself harder and set new targets...

PJ

Could you please give me a sample compound only workout to help me gain mass please?

Why compound only?

because i am under the impression compound movements are mass builders?? and i dont think i do enuff of them. also i think my arms are used to using a straight bar but its a great mass builder for biceps ive found, can your biceps get used to it??

To build a balanced and proportioned physique it is best to use a combination of compound and isolation exercises. If you approach you isolation exercises with enough grit, determination and intensity you can stimulate muscle growth and build mass. Isolation exercises can be used as a pre ehxaust for lagging bodyparts. EIther way use both but base your workouts around compound movements adding isolation exercises where you need to.

PJ

To build a balanced and proportioned physique it is best to use a combination of compound and isolation exercises. If you approach you isolation exercises with enough grit, determination and intensity you can stimulate muscle growth and build mass. Isolation exercises can be used as a pre ehxaust for lagging bodyparts. EIther way use both but base your workouts around compound movements adding isolation exercises where you need to.

PJ