ExRx.net

I am creating a new program because I've plateaued, and am wondering if I should continue with a full body workout, or switch to a split workout. On the ExRx.net workout creation page, 2 or 3 day split programs are suggested for intermediate weight lifters, but I'm not sure if I'm still in the beginner status. (http://exrx.net/WeightTraining/Instructions.html)

Here's some background info:

I've been weight training for about 2 months steadily, and before that I lifted weights on and off. Other than weight training, I play ultimate frisbee and bicycle quite a bit, and would consider myself pretty fit. I do really enjoy the full body workout. One reason is that the variety of exercises keeps me from getting bored.

Goals:

Right now I'm 6'2", and 193 lbs. My main goal right now is to increase my lean body mass. I'm also thinking of increasing the volume of my workouts. Right now I'm going for low volume high intensity (the method recommended all over ExRx.net) Since I began lifting regularly, I have been eating quite a bit. But a few days ago, as my goals shifted and I began to notice a plateau, I started watching my diet and created a slight calorie deficit.

So, any thoughts on what type of workout I should do? General comments/suggestions are welcome too.

If it would help, I've kept a workout log and can upload it. I also keep a pretty detailed record of my diet.

Thanks!

I doubt if you're an intermediate, and would guess that you're just basically broken in. The majority of those that post here are definately going to recommend doing full body and doing Starting Strength or Strong Lifts. With your goals, that's not a bad way to go, but not the only way. Lets talk splits. IMHO, you're definately not ready for one that has you splitting into one that has you doing a bodypart once a week. That's for advanced bodybuilders, and practically useless for beginners. However, a push/pull, or an upper /lower split might work for you. Another thought, rather than thinking of bodyparts, think of movements; i.e. vertical/horizontal push, vertical /horizontal pull, lower quad dominant, lower hip dominant (DL, Olympic pulls). Just my opinions on this matter.
Tim

I follow.

This I don't get

*nod*

Don't fall for the "ooo definition is coming" hurdle that a lot of newer trainees do, I did it too, about 4 months in, bad decision. Keep eating, keep growing. 2 months in is definately not time to shift away from full body. Don't stray too wide of recomended setups too IMO - don't try 10x10 or something either, 3x5/5x5 is common, but if you must change for some reason, keep the reps at 8 or lower for compounds, and a max of 20 reps on accessory.

Pick a goal and drive at it, as long as THAT goal is progressing, the other ones should only be kept in sensible line (i.e. fat levels, you will go up slightly as you get bigger, but if you eat 7000 calories and add 1% body fat a week then that's too far, pull it back but stay on target for growing.

You shouldn't be stalling this early unless you are overloading too quickly (/started too heavy) or are not eating to gain mass - I'd hazard a guess at a combo of both.

Short/direct answer would be - no, do not move from full body yet.

You need to eat more in order to gain strength and muscle. If you want to minimze the fat you are adding, you need to cycle the calories, especially the carbs. Either go part of the day on low carbs and load up at supper, or eat heavy on your training days and lighter on your rest days. Either will do the job of supporting muscle growth while keeping fat accumulation down.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

About the diet:

Okay - sounds like restricting the diet is a bad idea. Don't get me wrong, I was hesitant to do this because of how many times I've read on this forum that you should be eating more to get bigger. I guess I ignored all of the posts I had read (despite my better judgement) and restricted it anyway.

I'll stop doing this, but I'd like more opinions on stuward's suggestion. I like the sounds of it, I mean what was suggested in the reply is pretty much what I want to do. But should I just not worry about food and eat eat eat? I'm not worried about my weight, I guess the motivation for restricting the diet was being impatient with becoming leaner, and not knowing if what I was currently doing would help me become leaner. I was eating a lot before and wasn't gaining weight, I actually dropped from 203 lbs to 195 lbs since I started training, and that is without restricting my diet.

Stalling and my progress:

RobertB, I think you're right about the stalling. The stall suspiciously coincided with the reduction in my diet, but I'm not sure if it was from overloading. I may not have had enough rest given that I did a difficult bike ride in between training, when normally I wouldn't do anything that was too too strenuous. I'll upload my log ask for comments about the pace of my progression.

The new plan:

Anyway based on the replies, I'm going to stick with a full body workout. Tim, I appreciate your opinion about splits. I'm going to keep the idea in the back of my head for the next time I need a change, and at that time I'll evaluate my progress like I'm doing now.

If anyone has suggestions for replacement exercises for the new full body workouts, I'm all ears. The current workout I am doing is this (and I really liked it until I started to stall!). I appreciate all of the input being given, THANKS!

Squats
DB bench press
Bent over row
SLDL
DB shoulder press
Assisted pull-up
Standing calf raise (machine)
Assisted triceps dip

And various abdominal exercises. Lately I've been throwing in decline bench press at the end (just to experiment really), and 45 degree side bends.

I do a 50% workout weight warmup set, then a workout set ranging from 8-12 reps, upping the weight 5-10% at 12 reps.

your exercises look great, especially for your stage

I actually agree with the troll here. It's a pretty good beginners layout, based on some of the older program's from York BB and the old Ironman. It definately won't last more than a few months, but should get you started quite well. Then you can consider some opf the other options, like splits, a little more volume, or a strength oriented program on the lines of SS or SL.
Tim

The fact that you stalled just when you started restricting your diet is telling.

There are 2 books you should read. The first is "The Anabolic Diet" which is freely available on the net in PDF format. The second is "The Warrior Diet". Neither one is really a diet but both will allow you to build muscle and lose fat at the same time. The Anabolic diet cycles carbs over a week, the Warrior diet cycles within the day. The bottom line still applies, eat more to get stronger. Avoid processed food. Get most of your calories from vegetables and meat. Eat dairy if you tolerate it. It's hard to get enough calories without it.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Five lines! I could have said this in three pages!

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

I've got some summer left before school starts up, so I'll try to read those books. The workout above is actually the one I'm replacing. Even though the stall may be diet related, I'd still like to switch things up. I've been doing that workout for awhile and want to spice things up a bit at the gym with something new. I'll put something together based on a full body routine (and maybe focus more on movements than body parts), then ask for some input.

Thanks everyone.

viewtopic.php?f=2&t=8077

Give this a look.

Is it work "stickying" Nygmen's thread?