T Nation

Switching from Split Training to Full-Body for Couple Months

hello there, i’m new to T-Nation forums. nice to meet you all.

a little about myself:
30/ male/ brooklyn. 5’8", 172lbs. been lifting regularly between 2004 - 2008, took a break between 2008 and 2010, and then got back into in 2010. between powerlifting since 2010 (not competing), and recently switched traditional bodybuilding after an AC joint injury. haven’t been heavy benching since february of this year due to AC joint sprain and mild osteoarthritis. in fact, I probably shoulder have taken a couple months off but started working my back before the joint was fully healed (while avoiding painful motions) and it may have not healed correctly.

with that said, I’d like to know if anyone has tried taking a break from split-training and gone back to newbie-style full-body training done 3 or 4 times a week. I’m not trying to cut or anything, but I’m just wondering if going full-body training (volume on one day, max weight on another) for a month or two would be beneficial at all for me, especially to work around my messed up left shoulder.

any input is appreciated. :slight_smile:


Full body is not newbie style.

You need a reality check.

Also, do what doesn’t hurt. That’s all anyone can say.

Good luck.

I’d get some kind of plan for that shoulder first, then look for a lifting regiment that could be done concurrently.

(disclaimer: i’m doing this, so of course its good for everybody!)


i wrote “newbie-style full-body”, meaning full-body programming in the style of a newbie. i wasn’t saying full-body is for newbies.

what I’m thinking of doing is decreasing volume for a month or two until the shoulder feels better, and to give ample recovery at the same time. i was wondering if it’s worth changing things up and if it’ll benefit my lifting in the long run. after a month of light full-body programming, i will have to return to my regular program

I actually injured my left acromioclavicular joint earlier this year in winter. I went to a sports medicine shoulder specialist in the city and all I could really get out of the visits were “it’ll be okay. it’ll take a long time to heal.” my MRI report indicated that there is joint effusion going on (fluid build-up), mild arthrosis, and bone marrow edema (fluid build-up in the bone). I was prescribed eight visits to a physical therapist which didn’t really help since the only thing the therapist did was suggest exercises I can do to strengthen my shoulder stabilizers. I did these exercises religiously until it healed a bit, then I tapered off on the frequency. right now my program looks like this

monday deadlift/legs/lower back
tuesday upper back
wednesday shoulder (minimal chest due to injury)
thursday rest
friday legs/core
saturday shoulders/upper back
sunday rest

note that on my shoulders days, I’m doing mostly deltoid and rotator cuff exercises that don’t trigger pain and doing minimal overhead presses.

In your mind, what does that mean? How would it be different from an intermediate or advanced-style full body plan? And why, if you’re not a newbie, would you try training like one?

What’s your exact current goal? Just to be “active” and hit the weights while you recover? A full body routine wouldn’t be a bad call, but it’s not necessary for that.

What exercises can you not do?

Understand that, with a full body plan, even if you don’t have many direct shoulder exercises, the shoulders are working in some capacity every single day during chest, back, and bi/tri exercises. So any plan will need to be very well-designed. If you’re not at 100% yet, I don’t think “volume on one day, max weight on another” is a smart approach.

Look into Fortitude Training. Highly customize-able high frequency full body routine with detailed explanation of everything. Its basically modified and updated version of titan training.

Oh. Ok. Maybe I’m just out of date on nomenclature, but I thought you were talking about power cleans, standing ohp, stuff like that when you said full body.