Help in improving my workout plan.

[jpfitness]

That's not exactly true. For the most part you shouldn't have to worry about exercises stunning your growth as they more than likely won't. At 18, you can still have a little growth left. But to avoid stunning your growth, i suggest you avoid doing 1 rep max for different exercises as they can have have enough force to shatter or damage your epiphyseal plates that will stun your growth and only create problems for yourself. But don't worry because it doesn't happen often.

Oh good lord!

 

[jpfitness]

Now I still use a split with AREG principles and a better diet.

One of the few instances where I will actually use a split routine.

 

[xanderd]

Your workouts should never last that long.

I know.

An hour is even too long if you're training hard. 30-45 minutes should do it. Not sure what kind of FBW you were doing. Give me an example.

Do you have any research on the 30 minute workout you suggested? I have seen research showing the levels of ATP, growth hormone etc tailing off after an hour, but not 30 minutes.

My split now lasts 50 minutes which I find ideal.

My FBW was a very long time ago, I think i could only make the gym a couple of times a week but wanted to get 'toned up all over' so tried to do every body part in those sessions, thats why it lasted so long.