Should i switch to a training split or just mix up my workouts?

[NoraUJ]

I’ve been doing the same full-body routine for about a year, but lately I feel like my progress has completely stalled. I’m not sure if I should switch to a split that targets different muscle groups on different days, or if I just need to change my exercises and intensity.

[Stephen_B]

Felt stuck after a year of full body, so I split to upper and lower four days a week. I kept the total weekly volume similar but spread it out so I trained each muscle twice. After a couple of cycles, some lifts in the upper body moved again, but the lower body stayed flat. It felt like the stress was just spread too thin on some days.

[EthanH]

I kept with full body but started swapping exercises every week and pushed the last sets a bit harder, aiming for that hard set near failure. It bought me a spark for 2–3 weeks, then the plateau came back and my joints complained a bit more.

[Kyle19]

Maybe the bottleneck isn’t the split at all. I tried toning down the volume and dialing in protein and sleep for a while, and progress stayed slow. It started to feel like recovery or calories were the real limit rather than the routine.

[EllaCM]

One random afternoon I wandered into the gym with a foggy brain after a long day and caught myself chasing vibes from a dozen different routines. It felt like I was looking for a silver bullet, and I almost forgot to log what actually moved the needle. Do you track sleep, calories, and protein?