If you want a “moderately heavy frame” with a ton of strength, you don’t have to switch to a split- although you certainly can do that. I’m not disagreeing w/ anyone in particular, just adding my own thoughts here in light of your recent training experience. A full body program using heavy weight (as a % of your 1rm) w/ a fair to high amount of volume WILL do the trick. Just because you’ve “been doing TBT” doesn’t mean that TBT isn’t ideal, or that you’ve been doing it right. Merely “switching to a split” doesn’t necessarily = outrageous gains. Not all TBT programs are the same just like not all split programs are the same. So, you are going to have to figure out a way to add more weight to the bar, get in more volume/work and/or do it more often to trigger growth (assuming your are eating enough to increase your bodyweight).
The “problem” w/ some of CW’s programming is that it emphasizes “3 full body sessions per week”. Well, I think that training 4-6 days per week is better…esp. for strength. What is correct about what CW says is that volume + frequency + heavy weights are supreme, and that when done correctly, working the entire body over a few sessions per week is better than breaking things up into bodyparts and doing more volume per session. Also, it’s harder to fuck up full body to acheive that- you have to do lots of everything, do it often, and do it heavy/intensly. Not training to failure is part of this, by the way.
C_C and Professor X are strong as shit and have serious physiques, so you can meet your goals doing what it outlined in their threads. However, you specifically didn’t say that you were training for bodybuilding, just being strong as shit and under 200 lbs. If you like also being very highly conditioned, you could do worse than looking into Alpha’s thread- he is lean as shit, very strong, under 200 lbs. He trains using full body routines.
Or, you could check out a blog on blogspot called chaosandpain (google it). That guy trains 6 days per week, squats 2-3 times, uses full body, has insane lifts, hovers around 5-6% bodyfat and is around 180 lbs.
That sort of program would be a lower, upper pull, upper push compound every M-W-F from a selection of exercises- the obvious ones plus some olympic lifting. Use very heavy weight and get the volume in by increasing the number of sets. So lots of singles, doubles, triples. On Tuesday and Thursday do a shit load of arms, calves, abs, neck, whatever. On Saturday, just do clean+press with a light weight for time…whatever gets in some extra work. You could rest all weekend if you wanted and weren’t as interested in the leanness/conditioning aspect.
Just to be clear- you are doing arm stuff and isos out the ass on Tuesday + Thursday. Plenty of direct arm work. For example, superset CGBP and weighted chins for 3-4 sets, then do curls with tri pushdowns back and forth for 10 minutes. By taking the arms, calves out of the “full body” sessions you get in more work and aren’t AS destroyed by having to accomplish everyhing in every session and you also avoid the pitfall of relying on compounds to give you the complete package.
The bottom line is that your weights should go up quicker if you are trying to increase your 1-3 rep max than if you are working in the 8-12 rep range. You get the volume/work in by, you guessed it, doing more sets. So more of your reps will be at 80+% of your 1rm than if you did, say 4 sets of 8 the usual way.
For me, I like switching to a split (a 3-way or something) for periods of 3-4 weeks from time to time, but I simply grow more and get more work done per session over a week by not doing the “8-12 reps for hypertrophy” thing or working shoulders twice every 8 days with 12 sets per session, etc.
8x3 involves more work and volume than 3x8.
So, maybe try a split. Maybe read over those resources I mentioned and think about your loads, frequency, etc. and up things a bit.
Maybe continue your full body sessions 3 days per week (using the higher rep ranges and heavier loads) but just give arms there own days w/ calves and abs or something.
The reality of this whole thing is that it’s really neither a split or full body, because you would have an arm day, and not work arms directly on your “full body” days. So, you spread things out over more days, get in more volume and more stimulation.