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I’ve been doing a full body routine three days a week for about six months, but my progress on lifts like squats and bench press has completely stalled. I’m not sure if I should switch to a split now, maybe an upper/lower, or just try to change my rep ranges and keep the full body structure. How did you know it was time to make that change?

Six months in and the progress on my big lifts just evaporated. I kept grinding the full body plan, but the numbers weren’t moving. I tried adding a light technique day and some extra accessory work, but it felt like chasing symptoms. So I switched to an upper/lower split for about six weeks. The days felt heavier and I could push a bit more on the main lifts because I wasn’t trying to cram everything in one session. It didn’t magically fix everything, but I did feel more recovery between sessions and the plateaus loosened a bit.

I always think the issue is more than the splits. After six months I paused and asked myself: am I sleeping enough, am I eating enough, is my form clean, am I actually tracking intensity? I tried to log RIR and used auto-regulation to adjust weights, but it felt like I hadn’t changed something core. Maybe the problem is not the program but the inputs. Do you think the problem is technique or calories?

One thing I did that changed a bit was keeping the full body vibe but flipping the rep ranges for the main lifts. 4 sets of 4-6 on the big lifts, then 2-3 sets of 8-12 on accessory moves. I felt a little more stimulus per session and bar speed helped. I didn’t see fireworks, but the scale moved a couple kilos after a few weeks.

I still wonder if the problem is the routine or how I measure progress. Full body three days a week feels comfortable, but maybe I need a longer deload or a real reset. I kept going and some weeks the numbers came back, some weeks they stalled again. It’s messy and I’m not sure I’m done experimenting.

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