I want to build mass, is it better to do 5 days isolated or 3 times compound exercise per week?

Building mass has NOTHING to do with working out at ALL. NOT compound movements or isolation ones. You want to build MASS you got to eat and eat BIG…
Don’t get me wrong, working out is important and part of the equation to putting on muscle mass, but it’s a myth to say that ONLY compound movements add mass.
Training (Muscle Fiber Type)
You really need to understand how your body reacts to different weights, reps, sets, etc.
To do this you have to know what your dominant muscle fiber type is.
There’s Fast, slow and mixed fiber types
Some people are able to build muscle with heavy weights while others build muscle only using light weight.
Here’s a short quiz you can take to determine which muscle fiber type you are and how to train based on how your body responds.
Diet
You want to gain your first 10 pounds of muscle mass follow this formula below:
Here is a breakdown of meals in a typical food cycle for building muscle mass fast below:
Morning – Protein/Fat’s
 Lunch time – Protein/Carbs
 Post Workout – Protein/Carbs (Big Meal)
 Second Post Meal – Protein/Carbs
 Before Bed – Protein Fat
Total calories for the first week will be your body-weight x 19=?
Example: If you are 150 pounds that would equal 2850, roughly depending on your height and age.
You’ll consume 45% of carbs, 25% protein and 30% fat.
Protein will always be 1 gram per pound of body-weight a day no matter what body part you train.
  1. When you train upper body you’ll consume your body weight x 2 on carbs in grams.
  2. When you train lower body you’ll consume your body weight x 3 on carbs in grams.
For Example: If you weighed 200lbs you’ll take that and multiply by 2 (upper body workout days) which equals 400 grams of carbs.
On Lower body workout days you take your body weight (200lbs) and multiply by 3 which equals 600 grams of carbs.
That’s all there is to it.

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