Splits or full body for beginners?

[Alpha Moth]

I'm 156lbs 179cm 5"9/10 and trying to put on mass/weight. Would a full body workout give me better results than a split? Would the difference be much bigger? Currently I do a push/pull/legs routine, I can see a difference already in just 1 month... Would I be maybe better off on something like SS? Here is my current routine. Does it matter too much what routine I do if my diet is in check ( I get around 3,500 calories a day) and my lifts are progressing in weight?

push day:
bench press 3x6
military press 3x8-10
skull crushers 2x8-10
incline bench 3x6 or dips 3 X 8-10( just when I have enough energy)

pull day:

dead lifts 4x4
Pull ups 3x10 (with weights if I can do over 10 on the day)
dumbbell bent-over rows 3x8-10
chin ups 3xf
forearms

legs day:
squats 3x5
barbell lunges 3x8-10
hack squats 3x8-10
calves

[perry789]

I would like to know the same thing. Is it better to work your whole body 3 times a week or split your workout up over 3 days a week?

[Mirko90]

If you're a beginner I think that programs like SS, Bill Starr 5x5 ecc. are much better than THAT 3 split, because you do the main lifts 2-3 times a week, stimulating the muscles with higher frequency and the right amount of volume for a beginner, and learning the proper form of those lifts.

[Alpha Moth]

bump.

With my OH press, the volume feels pretty high and I can't move up much weight with it each workout because i burn out after 6 or so. Would it be better to lower the volume to around 5-6?

[Alpha Moth]

nothing?

[grumble1]

In my opinion, and from everything that I've read, full body workouts are much better for novie lifters.

[Robgmur]

I would like to know the same thing. Is it better to work your whole body 3 times a week or split your workout up over 3 days a week?

In theory whole body work outs produce more test. but for beginners (or people who can't lift pound for pound quite a bit of weight) In my experience and strong opinion should do maybe upper body one day, day off, lower body,day off,upper body ect. Keep in mind the upper body will most likely take twice as long as the lower body. Some people pair their back with legs to even it out. Recovery and nutrition is very important also for growth. After a few months of 'beginner training' for mass you should switch to maybe the 5x5 or a 6 day split. This would be a good idea to increase concentration, volume of weights lifted and recovery time to grow.

[Alpha Moth]

http://www.higher-faster-sports.com/...matesplit.html

What do people think of this? Is this good for someone who wants to gain strength and size? And who is a beginner.
This one..
Foundational Split

Set up 2 upper body workouts and 2 lower body workouts and alternate between them on an every other day basis with weekends off.

Workout 1: is Chest, Chin-ups, and arms in that order

Workout 2: is Squats, hamstrings, calves and forearms in that order

Workout 3: is Shoulders, Rows, chest, and arms in that order

Workout 4: is Deadlifts, squats, calves, and forearms in that order

Monday (workout 1)

Bench Press or Board press variation 4 x 3-5

Wide Grip chin 4 x 6

Incline Dumbbell Bench Press 3 x 8

Barbell or Dumbbell Curl 3 x 8

Skull Crushers 3 x 10

Wednesday (workout 2)

Squat or box squat 4 x 5

Glute/Ham Raises or pullthroughs 3 x 10

Ab work 3 x 10

forearms 2 x 20-30

Friday (workout 3)

Incline bench press or Shoulder Press 4 x 5

Rows 4 x 8

Tricep pushdowns 2 x 10

Preacher curl 2 x 10

Ab work 3 x 10

Monday (workout 4)

Deadlift or rack deadlift 4 x 5

Single leg squat variation 2 x 10

Calf Raises 3 x 15

Forearms 2 x 20

Wednesday (Repeat workout 1)

Friday (Repeat workout 2)

[carlo200]

dat gud...in a way

[9050ml]

Generally speaking,

More people will say wholebody for beginners, and then switch to a bodypart split program.

I like to stick with wholebody for all of my training. You will never get a concensus on this question. You can do well with both, but the most important thing is to get on a plan and stick with it. The most frequent mistake I see is people continually swapping plans, and changing course.

Personally I don't think splits are bad, but to many people use them too soon when they could continue with a wholebody plan, and reap the benefits it offers. Splits are for more advanced lifters whose rate of gains have diminished. These are the people who can then use the added volume per bodypart to keep the progress moving.

[EPMD]

The major advantage to full body workouts is that they give you the opportunity to focus on basic lifts and train them with high frequency. For a beginnger, getting better at the basic lifts is probably the best plan of attack, and I think doing them with high frequency is the quickest way to improve them. It is going to take a beginnger a lot longer to put up solid numbers on squats, bench press, rows, etc. if he or she only trains the basic lifts once a week.