Sugestions on which direction to take my training

[DrBones]

OK...
I've been doing Needsizes 5x5 for the last 2 months... I loved the program, but it seems to be getting a little stagnant and boring for me... Kind of in a low energy rutt and my lifts have been plateauing.. plateaus are not cool in my book... so I'm going to try a different program for a while...

Right now, my main focus is to increase all of my core lifts while also trying to trim down a bit...

I've been talking to clint... and I'm really starting to lean towards WSB... it sounds super fun....

I just need something new and fresh...

If anybody has any suggestions please let me know...

Thanks!

 

[coolcolj]

Your CNS just needs to cycle down that's all, problem with 5x5 is that your allways too near your max.

You just need to start doing some percentage training - sorta like what I do, or just back off every 3 weeks and do some lighter stuff. Say a 3x10 for a week followed by 3 weeks of 5x5 and then back to 3x10 or something like that.

or do something like this

every rep must be moved explosively on the concentric, but safely

Weeks 1-4: by percents, using 70%, 6-8 sets of 3 reps, and working up to a heavy triple every other workout (do this during week 2 and week 4)-aiming to bump up your 3rm PR each time you try this . . . rest between 2-6mins between sets
Start with 2mins, and go longer as you tire

. . . followed by 5 sets of 5 reps for weeks 5-8, working up from 70% to 85% of your 1rm over the course of your 5 worksets each time. In week 8, go for a 1RM PR then go back to the percents


You could always try the Bigger Faster STronger system outlined by SHades

 

[Cuthbert]

DrBones, I replied to this in another thread, but I'd suggest Westside training, it's different and a lot of fun, great for plateau busting.

Cuthbert

 

[Rich_S]

I agree with Charles Poliquin that there is no single ideal program that will deliver consistent long-term results. Your body will adapt to anything after 3-4 months and you have to switch routines.

Anyone who disagrees and says they've been making consistent gains on the same routine for 5 years is full of shit. If that were the case, they'd be benching 2000 lbs and they'd weigh 450 lbs with 3% bodyfat. Kind of like the old days of Muscle Media 2000 where everytime Butt Plug came out with a new routine or supplement he'd say, "everytime I've taken this supplement or followed this routine, I added 50 lbs to my bench and gained 30 lbs of lean muscle". After awhile, the numbers just didn't add up anymore and you realized it was BS.

 

[rjl296]

try wsb - you'll prolly love it.

 

[Fatty4You]

I agree with Charles Poliquin that there is no single ideal program that will deliver consistent long-term results. Your body will adapt to anything after 3-4 months and you have to switch routines.

I agree with all the stuff you are saying, but i am pretty sure that some of the stuff by CP that i read said that it takes as little as 4-6 Workouts [for one bodypart] for the body to become adapted to a routine before progress starts to drop off.

But details aside, i agree that the routine should be switched up every now and then as the body does adapt.

-Fatty

 

[DrBones]

Thanks for all the ideas guys... I'm still leaning towards WSB...

CCJ: I dont think my CNS is too overloaded as I took a week off, not last week but the week before, and I took half of last week off too.... Maybe its my new line of work... who knows.... I appreciate the ideas, I will definitely consider them..

Thanks guys

 

[gymtime]

I would give your 5x5 routine another month. Two months is too soon to tell if you've peaked out already. I think any new program is worth doing for three months to be given a proper chance to work. Then after that, you could look at WSB.

Just my .02

 

[Citruscide]

I have been doing WS Speed benching... and man... it is fucking fun. My chest workout was all but like BLAAAAH and now I feel like I have structure and doing somethign fun

C-ditty

 

[b fold the truth]

WSB is fun...and it works. That is the good side...

The bad side is that you must be VERY smart in your training or you will overtrain, mis-train, go in the wrong direction, have no idea what you are 'supposed' to be doing...etc...etc...etc...

You have to eventually find what works for you with WSB...and that does take time.

B True

 

[Zander1983]

Try the basic 9-week beginners WSB program.

 

[Debaser]

I agree with Charles Poliquin that there is no single ideal program that will deliver consistent long-term results. Your body will adapt to anything after 3-4 months and you have to switch routines.

Anyone who disagrees and says they've been making consistent gains on the same routine for 5 years is full of shit. If that were the case, they'd be benching 2000 lbs and they'd weigh 450 lbs with 3% bodyfat. Kind of like the old days of Muscle Media 2000 where everytime Butt Plug came out with a new routine or supplement he'd say, "everytime I've taken this supplement or followed this routine, I added 50 lbs to my bench and gained 30 lbs of lean muscle". After awhile, the numbers just didn't add up anymore and you realized it was BS.

Untrue. DC has been using his own training (obviously) and is now over 300 lbs pretty lean. Also, look at WSB powerlifters. Poliquin is full of shit, nuff said. I would have to agree with him when it comes to VOLUME training, you will plateau from overtraining, and it is simply not an effective way to train in the first place.

Dr. Bones I would suggest DC training, WSB, or HST. Obviously I'm biased for DC, but it's because I (and everyone I know that tried it) have made INCREDIBLE gains, so much so that people around me think I'm juicing. I can almost promise you that you will be astonished with how fast you're making gains.

 

[skaman607]

I enjoy WSB a lot and suggest that you try it

 

[Rich_S]

Untrue. DC has been using his own training (obviously) and is now over 300 lbs pretty lean. Also, look at WSB powerlifters. Poliquin is full of shit, nuff said. I would have to agree with him when it comes to VOLUME training, you will plateau from overtraining, and it is simply not an effective way to train in the first place.

Dr. Bones I would suggest DC training, WSB, or HST. Obviously I'm biased for DC, but it's because I (and everyone I know that tried it) have made INCREDIBLE gains, so much so that people around me think I'm juicing. I can almost promise you that you will be astonished with how fast you're making gains.

How long have you been doing DC and how much have you gained (both lean body mass and strength)?

 

[DrBones]

How long have you been doing DC and how much have you gained (both lean body mass and strength)?

Debaser : What he said I'm very curious about DC too... but I REALLY want to see some before and after pictures of a dogcrapp trainee.... Wanna hook me up with some before/after pics... I'm not trying to be condescending.. just for personal comparison so I can judge for myself, how well I feel the program works. I dont necessarily want to post them.. just want to see them for myself..
Thanks

 

[louden_swain]

DC is always an option. Since I have started the program, I have gained some size and strength.

The program makes too much since. . . .thats why I am sticking with it.

It is something to check up on. Before starting a DC program it is important to spend the time reading and studying how things work. Also, create an Excel file to monitor your progress.

 

[Rich_S]

I checked out the DC sticky and the links provided and I just don't see anything earth shattering.

He supports low volume, high intensity training. OK
He supports going heavy. OK
He does a two day split with upper body (except biceps) one day and lower body (and biceps) another. Not that unusual.
He supports working each body part a little more frequently that once a week. OK, but recovery times vary y individual.
Se does a lot of stretching. OK

Where exactly is the groundbreaking, earth shattering, never before heard surprise there?

 

[Martimus Maximus]

How about posting some links to these locations, so new memebers can find them eh?