I've been searching through this website all night trying to find a definitive answer as to whether a split program or full body program is better for creating optimal strength and size. I NEED a no bias, legitimate answer.
I have been lifting (properly) for about a year now and have not attained the strength levels I believe I should have. I have been doing full body workouts on a typical 3 day schedule (mwf) and at first got results quickly but over the past 6 months have made little to no gains. PLEASE HELP!
Which is more efficient? 3 day a week full body workouts or 4 - 6 day splits?
I have a large group of friends that have pushed the full body routine onto me and another group of friends that insist splits (isolation) is the way to go. Both groups have reasoning for their routine and both groups have strength to prove their decisions.
Everyone always says there is no perfect program and while I understand that, I need closure on this debate because there is no greater frustration than not meeting your goals in the gym. I feel as if I am doing everything right yet the universe continues to prevent me from getting bigger and stronger. Again, please help!
Body type: ectomorph
If you need any further information to help generate an accurate answer for me, just ask!