Possibly a new routine? Casual, Debaser, and others inside please!

[BlkWS6]

Ok so with all the talk of the 5x5 and DC training on this board I got to thinking what I thought were the pro's and con's of each program, and whether or not they could be combined to form something that might just work and hit the best of both worlds. One of the major concerns I keep seeing with the 5x5 is the lack of frequency, because one is training a muscle only once a week. So, as I discussed with Casual recently, hitting the same movement twice a week would be really rough and one would stall out very fast. So in comes DC training. What about taking 3 compound movements like in DC training and cycling them but under a 5x5 program, and not to failure. This way, one would be adding weight to the bar every week, but to a different movement so it wouldnt be like adding 10lbs to flat bench a week because each week would have a different exercise. So the frequency problem would be eliminated here. And as I mentioned I wouldnt take the sets to failure, because that was one of the major problems I had with DC training. So now it is a 5x5 routine that one could use and hit a bodypart 2x a week, without having to add 10lbs a week to the same compound movement and stall out real fast. Now contrary to DC training the volume will obviously be higher here, but I think since there would be no incorporation of failure training, RP, or statics, one would still be able to recover. I would really like to hear some thoughts on this. It seems as though it just may work, but Im writing this kinda late at night and maybe Im not thinking things out entirely. Also, since the frequency would be increased, I think that the accessory movements could be eliminated for two reasons: 1) the frequency has increased (as stated) 2) Numerous compound exercises are being cycled so perhaps there isnt the need for those accessories to hit what the one compound movement in the original 5x5 didnt. Any feedback would be awesome! Thanks. I havent thought of a days of the week/exercises yet, because I just want some people's thoughts on this before I would try to pursue it any further.

 

[casualbb]

Me gusta...
Let me get some clarification, though. You want to work each bodypart 2x/week, and rotate the exercises?

So it might look like this:
Week1, day1: squat 5x5
Week1, day2: leg press 5x5
Week2, day1: front squat 5x5
Week2, day2: squat 5x5

...etc

-casualbb

 

[RusPA81]

Me gusta...
Let me get some clarification, though. You want to work each bodypart 2x/week, and rotate the exercises?

So it might look like this:
Week1, day1: squat 5x5
Week1, day2: leg press 5x5
Week2, day1: front squat 5x5
Week2, day2: squat 5x5

...etc

-casualbb

Thats basically it but he wanted to rotate through 3 exercises. It seems like a good idea to me in theory, but I just worry that so much heavy compound work could excessive.

 

[BlkWS6]

Yeah Casual that is basically how it would work. Im just wondering if it could be done in a 3 day a week split, without overtraining. I mean as I stated in the original post, failure will be avoided and there would only be use of compound movements for a maximum of 5 sets (which is pretty low in volume I think), but Im still worried about recovery here. And for clarification, just like the DC set up:

Mon: Day 1 (first one of the 3 compound movement for each lift)

Wed: Day 2 (First one of the 3 compound for remaining body parts)

Fri: Day 1 again, but with different compound movement.


Thoughts? I would also like to hear what bodyparts anyone would suggest working. Unlike on how DC training, they do both back width and thickness in a workout.........I would just like to keep it as one exercise and assume that if 3 good exercises are cycled properly, that width and thickness are sure to be hit. Im kinda excited about all this, cause I think it implements good aspects from each program, but as I stated above recovery may be a problem. I look forward to hearing any and all input. Thanks!

 

[casualbb]

Hmm...

If I were doing this...

I have an idea. Have like 4 really major muscle groups, maybe:
Quads,
Chest,
Back (Vertical Pull aka "Width")
Back (Horizontal Pull, aka "Thickness")

Then 5 lesser muscle groups:
Shoulders
hams,
calves,
upper traps,
arm isolation (if you think you need it)

Each day you'd pick 2 major gruops, do them 5x5, and then pick 2 or 3 of the lesser muscle groups, and do them maybe 2x5.

This you're doing only 14 or 16 sets not to failure, twice a week. 30 sets a week is very reasonable.

-casualbb