picking the right routine
- 03-30-2011, 10:22 PM
picking the right routine
I've been doing DC training routine for a few months now. I really like the size gains I've been getting, maninly in my bis, back, and legs. However I've been wanting more of a strength gain than what I feel like I'm getting. I was thinking of transitioning over to rippetoes starting strength I've heard its the best of the strength training routines. However I'm afraid to loose the gains that I've made with DC in size. Should I be worried? Or will the gains stay?
- 03-30-2011, 10:24 PM
Also can someone please post the details of mark rippetoes starting strength? Or if u know any other better strength building routines
- 03-30-2011, 11:15 PM
My go to strength routine is the 5x5 program... everything 5x5 without overdoing it.
Ex: Legs Squat 5x5, Leg Press 5x5, Calf raise 5x3 or 4 and then you are done, but if you do it right, you will leave it all on the floor.
Pyramids are good as well, but sometimes you just have to go in there and do what your body tells you. You may go in with the 5x5 plan but only do 3 sets of 5 and go harder on the next exercise. You could either do one muscle group once a week or go ahead and hit the same muscle group 2 times a week at different angles
Ex: Mon-BB Bench Press, T-Bar Rows, DB Curls, Tricep Push downs
Tues- Legs- Squat, Leg Press, Calf Raise
Thurs- DB Incline Press, DB Rows, BB Curls, Tricep Extension
Friday- Deadlift, leg curls, calf raises
You hit chest twice, back twice, and legs twice with a little arm work.
One major muscle group once per week
Tues- Legs, Quads
I can get into this split as well if you would like
Hope this has helped
03-30-2011, 11:34 PM
Here are two good links to look into for Starting Strength:
Also, I sent ya a PM
ADVANCED MUSCLE SCIENCE
Strongest On The Market
RECOVERBRO: Est. Post #3222
04-02-2011, 10:14 PM
i like 5/3/1 for strength and size ATM
in 6 monthes ive added 60lbs to my squat and deadlift, and 35lbs to my bench and oh press.
04-02-2011, 10:35 PM
What is 5/3/1? And how does it compare in strength and size gains to 5x5 and DC?
04-02-2011, 11:15 PM
its slow progressive program
its easy to find in the powerlifting section here and if you google it
it a 4 day routine based on the Bench, Squat, Press, and Deadlift
idk how it compares to 5x5 since ive never tried it, but ive been doing 5/3/1 for 6 monthes now
04-03-2011, 08:08 AM
I honestly think at some point we need to work on writing our own routines and developing on our true calling and weaknesses vs routines someone else designs. Use them as a base but go for your own
04-03-2011, 12:13 PM
i agree with you here, i personally started with the basic 5/3/1 outline then modified it from there to fit me personally and now i really enjoy it. But it seems hes lookin for a base program to try
04-03-2011, 12:13 PM
04-03-2011, 01:43 PM
well for me personally its strength goals on the big three and overall hypertrophy so a modified 5/3/1 works pretty well, idk about the OP tho
04-03-2011, 01:55 PM
04-03-2011, 05:36 PM
well its the first program that ever had progression built in for me, and its making a huge difference as things go along, pretty basic and can be used in almost any routine
04-03-2011, 06:52 PM
ive also been doing a 5X5 strength based routine starting light and adding weight every workout for the last 2 months and made some pretty good gains in both size and strength but i felt squatting 5X5 every other day was too much for my body so i combined it with the 5/3/1 and taylor made it to fit what i think would help me the most.
now that i know the 5X5 works, i can always build off of that.. try everything, and keep what works
deadlift or DONT lift
04-04-2011, 10:32 AM
I would say they it works great but it must be tailored to yourself and your weaknesses. Your only as strong as your weakest link.
04-04-2011, 07:29 PM
Seems like you should have waited to go on DC. I have had massive strength gains like I had never achieved with 5/3/1 or westside template, but I also had a great base strength before starting (except on my squat, which blew ass). I don't know what you guys think is "strong," but from what I've read 5x5 is good to get strong, 5/3/1 is good to get stronger.
04-05-2011, 07:37 AM
DC has just given me size boost. But seing as how ur supposed to use machines instead of many of the main lifts I've been losing strength in those. And my squat also sucked. What's the opinion on using 5/3/1 template for the 4 main lifts and doing DC style negative, rest pausing, beating the logbook and extreme stretches for accesory lifts such as iso movements back movements etc?
04-05-2011, 01:06 PM
the key of 5/3/1 is that the main movements are the most important.
ALL your other work is pretty much unimportant and should be used to bring up weak points in strength, size, what have you. Play around and keep what works. I say try it for a few cycles and see if your recovering and progressing well.
04-06-2011, 09:58 PM
04-07-2011, 01:38 PM
I would like to see if this template is ok
Leg curls DC style
Sumo Leg press DC style
Bent over rows 5x5
Barbell curls DC style
Overhead press protocol
Longbar cable pulldowns DC style
Closegrip bench DC style
04-07-2011, 01:40 PM
Is this ok? Feel free to re-arrange the workouts in a way they would work better
04-07-2011, 04:16 PM
My suggestions are in bold
Id do it in an upper/lower fashion. Try to do as much pulling as pushing for healthy shoulders, same goes for hamstring to quad work.
Also how are you gonna lay this out? 4day a week? 3day? 2day? Overall i like you picks alot
04-07-2011, 04:43 PM
3 day. Are my picks good? I basically want as much strength as possible IME size comes with strength anyway. And then the additional workouts are to build up the right spots. And to keep the girlfriend happy lol she likes definition
04-07-2011, 05:02 PM
I gave you my suggestions in bold above, check them. to get as much strenght as possible you will need to 1) focus on the main lifts "bench, squat, dead, oh press" 2) do extra work to make sure you can maximize the strenth on the main lifts "chins, rows, ghr, core work, ect". Id suggest looking of the template layouts to get a good idea of what is usually recommended for this. I like the perizidation layout and i add some supersets and crap to fit my personal needs at this time, later things will change of course.
04-07-2011, 05:15 PM
Also I would like to add pushups on my chest day for added work but idk if that would be over training
04-07-2011, 07:37 PM
dude dont over think this, like i said...the main lifts matter
04-07-2011, 08:18 PM
What are "box jumps" "ghr" and "rdl"
04-07-2011, 08:22 PM
box jumps are when you jump to a box, builds explosive strength without over taxing the cns and allows good recovery. you can use weight and what not
ghr are glute ham raises
rdl are romainian deadlifts
and since you wanna add pushups just add them to oh press day or bench day
04-07-2011, 08:36 PM
What ab work do u suggest? I was planning on doin p90 ab ripper on my off days
04-07-2011, 08:59 PM
04-07-2011, 09:09 PM
Google 5/3/1 and thank me later.
M.Ed. Ex Phys
04-07-2011, 10:34 PM
What core work would u recommend on deadlift day to replace chins and curls that I'm moving to OH press day?
04-07-2011, 11:06 PM
04-08-2011, 09:20 AM
Revised version looks like this:
Leg curl DC
Sumo leg press DC
Hanging leg raise 3x10
Bent over rows 5x5
Box jumps 3x8
Cable crunches 3x10
Prone bridge 3x60 seconds
OH press protocol
Standing bicep curls DC (superset)
Close grip bench DC (superset)
04-08-2011, 11:31 AM
Would that be effective?
04-08-2011, 01:31 PM
04-08-2011, 05:12 PM
04-08-2011, 07:55 PM
I chose those excercizes not because of weakness more because I want to build and maintain mass with strength
04-08-2011, 08:05 PM
04-08-2011, 08:14 PM
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