putting on mass is by doing heavy weights and training 4 times a week for an hour on 1 muscle group each day day e.g. chest on mon, sholders on tue, arms on thurs , back on fri and next week mon legs then the cyclye starts again am i right?

also having 6 meals a day using the ratio 50%carbs 30% protien and 20% fats

is what ive said above correct plz correc me

thank you

u can split muscle groups for instance i do:
mon - chest/biceps
tues - back/triceps
wed  - rest
thur - shoulders
fri - legs
sat/sun - rest
its just the way i like it so ive stuck to that

elephant man
Thats almost what I do.  Great advice! And after the rest days, I go like a train!!

Quoted from elephant man

u can split muscle groups for instance i do:
mon - chest/biceps    Chest / biceps
tues - back/triceps     Legswed  - rest                Shoulders + triceps
thur - shoulders         Back + traps + abs
fri - legs                    cardio
sat/sun - rest             sat/sunday rest
its just the way i like it so ive stuck to that

Mine is to the right..Doing legs after arms/chest to give them a rest before any more work on top half. so gives you a day rest before back onto that section

^^^^^ tank how much cardio do u do and what would u say is better, first thing when i wake up using a treadmill or cross trainer?

i do 40mins of cardio after a workout. Either cross trainer or treadmill ( powerwalking NOT running ). Also you will find me twice a week doing 2000m trying to beat a prev best as rower is all body..

In the morning id do powerwalking