i need some serious advice pls !!!

[gunit]

im so CONFUSED in what to do now, split or full, ive tried both but for like 2-3 months each but cant make my mind up. so what im going to do is put all my workout routines and u people pls tell me which is better , yes i know they are very long but pls help me out.

split routine
day 1 - chest - 13 sets (i do incline decline and flat with reps pyramiding up and down )
shoulders - 8 sets (i do front raise, lateral raise, dumbell press , barbell press. pyramiding again)
day 2 - legs - 11 sets (squats, leg extension, leg curl, calf raise, leg press. pyraminding)
back - 14 sets (dumbell rows, high row, deadlifts, pulldowns. again pyramiding)
day 3 - rest
day 4 - biceps - 11 sets - (barbell curls, conc curls , hammer curls. Pyramiding)
triceps - 11 sets - (close grip BP, rope pressdown, weighted dips. pyramiding)
day 5 - rest
day 6 - repeat day 1

full body
day 1= chest - 3 sets flat bench press - 3 sets incline/decline (alternate)
legs - 3 sets leg curl - 3 sets squat/leg extension (alternate)
shoulders/traps - 3 set lateral raise - 3 sets dumbell/barbell press
back - 3 sets dumbell row - 3 sets high row - 3 sets deadlift
biceps - 3 set dumbell curls - 2 set hammer curl
tricep - 3 sets rope press down - 2 sets weighted dips
day 2 - only sit ups
day 3 - repeat day 1 . and so on

question 1 = which one is better in gaining muscle mass ?
question 2 = im doing split routine right now if i swtich to full body workout would i lose muscle mass due to less volume?

pls pls reply quick cause i have to workout 2morrow and i would like to start fresh with my mind set on one of the routines mentioned above
thanks for reading all my crap thank you very much

 

[malkore]

splits are usually better for real mass gaining.
but not your split.

A wise man once said "don't group your split by body parts...do it by function".
What he means is, push/pull. One day for all your pushing muscles: chest, triceps, quads, calves, and one day for pullng muscles: back, biceps, hamstrings, abs, and i would toss in side and rear delts here.

or, I would give legs their own day, and have an upper push, upper pull, and legs as 3 separate workouts.


as for question two, 3x a week full body won't cause muscle wasting as long as you keep lifting heavy and your diet is proper.
as long as you keep putting stress on teh body and give it the food it needs, it will maintain the muscle.

you can also gain lean mass on a full body routine.

 

[gunit]

so in my case which one is better full or split?

 

[buzz]

protein synthesis (muscle growth) lasts for 48hrs so doing a fullbody m,w,f, means each bodypart is being trained nearly every 48hrs,so IMO fullbody is better for muscle growth.

 

[gunit]

ok thanks , i jus realised my chest has gotten smaller than before there was a period of time where my chest was growing FAST from split now im not getting anything out of it , i think