DC or 5x5 or other ??

[Toozee]

Starting to plan out my bulk-up starting late summer or fall.
Just wondering which of these 2 training types (or any others for that matter) everyone prefers or are getting good results from.

More size of course is the goal here. I am still natural for now btw (still have room for natural growth).

May try to use Mr.X's Cycle-bulking diet to see how that works for me. If not that, will use regular 40/30/30 with low gi carbs.

Results you enjoyed, tips and downsides are all appreciated.

THANKS AGAIN

 

[Debaser]

You're going to be hard pressed to get an opinion based on "preference," simply because DC training is pretty recent to this board (I posted the sticky a mere few months ago), and not many people have tried both programs. People seem to succeed on both programs, however I will always recommend DC training.

5x5 is correct in that it focuses on progression. In my opinion, it hits a bump in a couple areas:

1. Only working each bodypart once a week. This is a pretty slow frequency for growth, given that your body can recover faster when certain demands are met.

2. Too much volume. Once growth stimulus is achieved through the first 1-3 sets (depending on intensity), further lifting only works to induce fatigue and mar recovery. I believe the total number of sets is 9 each day. You will probably be able to add weight the next session, but because you had to recover for a full week (due to the volume) you are not gaining optimally.

The DC program has a caveat though, you need to follow his diet. If you are not prepared to go the extra mile, it's not really worth it to be busting your ass inefficiently.

 

[Toozee]

Thanks Debaser.

I can say I was leaning toward DC. My arms didnt grow quickly until I started hitting them twice a week, and then the growth was incredibly fast and noticeable. If the diet must be used as well, so be it. As long as I get to eat!

Thanks again for the info.

 

[Toozee]

Anyone else ??

 

[c3bodybuilding]

I was using DC for just a few short weeks, and within that time, I noticed a BIG difference. Between the eating, and the way he sets up the workouts, I was growing and getting stronger on a day to day basis it seemed! As soon as I am all healed up, I'm jumping right back on the bandwagon.

As for 5x5, I have never tried it, but I have also heard GREAT things about that program. Lot's of people have made awesome gains on it.

There are so many great routines out there, hst, 5x5, dc, etc, etc. You will do well with which ever one you pick, as long as you give it 100%. If you choose to do any of these, don't change things, or add your own stuff, follow it ALL, and give it your all. Too many people half ass it, or change it around even slightly, so then when the program doesn't do anything, they blame the program, when it was really their fault.

I'm sure you will do well with whatever program you choose, good luck, and happy growing!

 

[BlkWS6]

Im going to chime in for the 5x5'ers out there. I love this program for the strength as well as the size gains that come from it. It seems to be a little bit more flexible in terms of the demand it has on the body and the results you will see. I have put guys on the 5x5 that probably didnt have the best recovery habits yet they made awesome progress off of the 5x5. DC training seems to really demand much more adherence to a very intense diet, and I would attribute this to the degree of intensity that the program calls for. I tried DC training for a month (which isnt a whole lot of time) and although I truly enjoyed the training I just couldnt recover from it. For me in general, a lot of failure training really taxes my recovery and I dont seem to gain as much strength or size. On the 5x5, you dont really train for failure (although you could on the 2 accessory movements) as a result of this I found myself recovering from the workouts every week and adding weight to the bar every week. For what its worth I was definitely overtrained while on the DC method, this is of course not a slam on the program but just my personal experience with it. I saw the greatest gains of my life while on the 5x5. I have had many people thank me for introducing them to Needsize's program, and I truly recommend it for anyone. Also, at the current time Im following a variation of the 5x5 that NS has done, and I have also dropped the volume and am currently only doing one accessory movement for my compound lifts.

 

[Baoh]

Cyclical 5x5, as outlined by Bill Starr. Do a search for HIS incarnation of the program, since he created it. It incorporates Power Cleans in place of Deadlifts, for instance, and there are other details. It is a program that has stood the test of time like very few others.

 

[louden_swain]

I must say that after several years of training, I have used every time of program imaginable.

I follow DC training and it has been a great!!!

I am adding reps and weight to the bar each week.

To me, the program makes too much sense, then again other people have had great gains using other programs.

 

[Toozee]

Thanks for the replies you guys. It all was exactly what I was looking for. Thanks to all!

 

[casualbb]

1. Only working each bodypart once a week. This is a pretty slow frequency for growth,

YES! Too little frequency. If you grow quickly on this, you're lucky.

2. Too much volume. Once growth stimulus is achieved through the first 1-3 sets (depending on intensity), further lifting only works to induce fatigue and mar recovery.

Here's where I'm going to disagree. There isn't some magic threshold of sets, past which no further growth is caused. Generally more sets will promote more growth, as long as frequency isn't compromised.

Volume is somewhat related to overtraining, but the truth is that failure training is a far greater contributor to overtraining than number of sets. On DC it's one set to extreme failure; you work 1.5-2 times a week. On volume training, it's a buncha sets to failure; good luck working once/week. With HST, it's zero sets to failure; I've done fullbody workouts 4x/week and not overtrained.

Now 5x5 (not Bill's original, but the sticky here) is a strange program. It does progressive load, which is awesome and distinguishes it as superior to any other volume split-type routine. It, for most of the time, does zero sets to failure, yet has people working a bodypart only once a week. This makes no sense. You'll often hear this reflected in the 5x5 trainees: "Doing my 5 sets of XXX felt great today! It's two days later and I already can't wait until next week!" Why do they go ahead and wait until next week instead of hitting it again when they're ready? Waiting so long is probably a relic of that magazine once-a-week propaganda. I'd wager my life savings that if 5x5 trainees did each major group twice a week instead of once they'd double their gains.

-casualbb