A split is not effective unless your pushing some serious iron, which you aren't at this stage.

With over a year of training you will grow off anything and a split will seem to be effective.

Full body is alot better in terms of overlap and synergy. Squatting 3 times a week will increase your hormone production.

I've given this speech quite a bit lately so I'll give you the concise version:

Throw away the split, forget about "the pump" and how good it feels, don't say you feel its not enough or you 'want' more volume. Trust my experience and "Shut up and squat".

Try Rippetoe's for 2 months, keep a journal on here so we can guide you along and if you don't see better gains than the split....I'll eat a 45lb plate.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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