HMMM, It appears as though, the Full Body vs Split Routines are the topic of the week, so I will ask my questions also.
First, the Background info....
Overall, I'm a Newbie to weight training, however, I have been training now for about 5 months or so, and on my Better Eating Diet for about 4 months or so.
Goals: Get back into shape, Increase Muscle, Lose Fat
BF%: +/- 21% in June (Haven't checked since then)
Weight: 162-167 (varies based on food intake)
Caloric intake: ~2000 Calories or less (maintenance ~2500)
Strength: Weak, but getting stronger.
My Current Routine is a 3 day Push/Pull Split.
Day 1: Push
Incline Press (Machine) 4-sets
Seated Flies (Machine) 4-sets
Flat Chest Press (Machine) 4-sets
Press 4-sets Edited not a Chest Press
Standing Side Lateral Raises 4-sets
Tricep Pushdowns 4-sets
Bench Dips 4-sets
Superset with Seated Chest Dips 4-sets
Day 2 Pull:
Close or Wide Grip Pulldowns (Alternating weekly) 4-sets
1-arm dumbbell Row 4-sets
Bicep Barbell Curl 4-sets
Standing Cable Curl 4-sets
Day 3 Legs:
Squats (Just started these a couple of weeks ago) 4-sets
Calf raises 4-sets (Alternate weekly seated vs standing)
As you can see, this is a high volume workout and is performed with short rest periods usually no more than 60seconds, with exception to Leg Day where rest periods usually last 1.5-2min (still Short). Also, I throw in some Cardio (not enough) and Extra Ab Work
The routine has been working fairly well. While I have not lost any weight, I am becoming more "Fit" and building some muscle. However, I have found that I am quite Weak and would like to change this. Also, as you can likely tell, my Day 1 workout is quite long. I'd like to try and shorten this time if possible.
My thought is to switch to a Full Body workout such as the Starting Strength program. However, I feel that I still need to stay in a caloric deficit to try and help get rid of the last bit of Fat around the Gut. Is this a good option for my goals (Fat loss mainly)? I intend to stick to the original workout plan and exercises (Squat, Deadlift, Bench Press, Row, Standing Barbell Press).
Is this a good idea, or should I just tweak/change my 3 day split routine that I am currently doing. As I become stronger and more experienced in the Gym, I am replacing the Machine exercises with Free Weight Exercises. A Prime example of this was adding Squats and Hyperextensions by replacing Leg Curls and extensions. If I stick to my current 3-day split, I'll be switching to a True Barbell Bench Press soon instead of the Machine Flat and Incline Presses I am currently doing.
All opinions wanted and sorry for the long post..