The time has come to accept im not ready for dc :-(

[honeymonster]

This i aimed at the roundtable boys, but all educated opinions welcome.

Love the idea of dc, enjoy doing it and feel im benefiting from it no end.
BUT i cant get the niggling thought that im not ready for dc out of my head.
And the thought that i might benefit from exploring other options and when stuck, taking advantage of the re-start dc would give me!
As ive said before ive been training on and off for 10years but only 2years solid this time as an adult with funding for food and sups. so ill accept defeat and ask for advice at the same time!

So the advice needed is what plan should i opt for? I dont like the 5x5 idea as for me thats strenth and minimal hypertrophy. (i know that quote will cause up-roar but its just my opinion)
So i want a routine which incorporates reps within the 6-15 range mainly in the 8-12 though.
I want to train 3times a week plus gain strength with my mass gains.
I also want to use the main boys squat,bench,deads and so on, so in 3-5years or whenever i get the go ahead i am ready by dante and the like i already no the score and will start then.

Thanks for your time and knowledge in advance much appreciated

[honeymonster]

anyone?

[boondocksmuscle]

I'm not saying it's your only option but have you ever used a 5x5?

Anyway, if you don't want to use the 5x5 look at Wendlers 5/3/1. It's become pretty popular and is very flexible as far as the exercises and rep ranges you use.

[Be Prime]

I dont have any specific program suggestions...but dont be scared to make up what you do. You dont always have to be on a specific plan. You say you want to life in the low rep ranges and train 3 days a week? Ok then make something out of that yourself. :hippie:

[honeymonster]

i used to do 4x6's but not 5x5's. 5/3/1 isnt that another powerlifting workout? it might just be me being naive and stupid but i was always lead to belive 5+7's and low rep ss work, is more for strength than hypertrophy? If im wrong please advise as allot of you are much more knowledgable than myself. Is 8-12 the sweet spot for ss training and dropping to 5+6 a few sets for strengh gains? liked doing pyramids 12,10,8,6 or 15,12,10,8 3day split mon: chest and tris wed: back and bis and fri: shoulders and legs. (good or bad routine?)

[honeymonster]

be prime wot u think of the above example i gave the 3day split with 6-12 and 8-15 routine? used to go to failure on all sets and have a couple of warmups before started the 3-4 working sets. 3 exercises per b.part totaling 6 a day?

[The Dude]

You think you're going to get bigger without getting stronger? Good luck.

That said, there are lots of options besides 5x5. West Side for Skinny Bastards was ok for me, and you can lose the "Jump Day" if you want to stick to 3 days a week.

If you like DC, you could always use the DC bodypart split, but just do 2 straightsets per bodypart as opposed to the regular 3-part rest-pause.

I will reiterate again, any progressive strength program coupled with eating for size will put muscle on you.

[honeymonster]

i know what you mean but you can also get stronger without getting much bigger.
By using low rep ranges u will get allot stronger but not grow as much due to using only one lot of muscle fibers? And higher rep ranges causing the use of both sets of fibers and causing slower strength gains and faster mass gains? i think thats why dc is so good its low rep range for huge strenth gains but by using rp sets it becomes a higher rep set making both possible at once. both strenth and maximum mass?

[boondocksmuscle]

I will reiterate again, any progressive strength program coupled with eating for size will put muscle on you.

BINGO

Do you think if I work up from doing weighted dips w/ the 70 pounds I'm at now for 5-6 reps to doing them with 100+ pounds that I'm not going to get bigger? Not all powerlifting or powerbuilding programs use just a 5-6 rep range either. The main lifts may all be primarily the lower rep ranges but some or all the accessory work is in a considerably higher range.

[honeymonster]

so im better off doing 5x5 than say as example used before 12,10,8 for maximum mass gains? and throw im some 10s and 12s for lat raises and calfs and that?
Could you give me an example mon,wed,fri routine incorporating those principles?

[NPayette]

so im better off doing 5x5 than say as example used before 12,10,8 for maximum mass gains? and throw im some 10s and 12s for lat raises and calfs and that?
Could you give me an example mon,wed,fri routine incorporating those principles?

Ohhh so that's what you want, somebody to do the dirty work for you haha!

There's plenty of sample of this kind of program all over bodybuilding.com, seriously it's very easy information to find.

Not playing smartass, just telling you that if you search and build your own around your own need you might just learn a couple of thing at the same time!

[NPayette]

Why the hell is this thread under Questions for the Roundtable Experts???

[boondocksmuscle]

i know what you mean but you can also get stronger without getting much bigger.
By using low rep ranges u will get allot stronger but not grow as much due to using only one lot of muscle fibers? And higher rep ranges causing the use of both sets of fibers and causing slower strength gains and faster mass gains? i think thats why dc is so good its low rep range for huge strenth gains but by using rp sets it becomes a higher rep set making both possible at once. both strenth and maximum mass?

Go w/ Be Primes suggestion and write your own program. It's obvious that you don't believe in the powerlifting/building type programs so there is no reason for us to continue to try and convince you other wise. Good luck w/ whatever route you decide to go with.

I will ask one question though. Why do you think that a basic powerbuilding routine like a 5x5 is the most recommended type of program for people who are trying to progress to the point that they are ready for DC? This isn't just recommended by the peons like myself, but all the mods, supermods, and DC vets who Dante or Super D have trained.

[The Dude]

While possible to get stronger without getting bigger, this is not usually something people need to worry about. Every once in a while you will see a powerlifter who watches his diet very carefully so he can stay in a weight class, but AGAIN, for MOST IF NOT ALL PEOPLE:

progressive strength gains + eating for size = a muscularly larger you

[The Dude]

Here, I'll write a program for you.

DC split, no rp, do each each move 2 sets for 8-12 reps to failure (after warm-ups), always trying to add weight. Also, eat a lot of good foods.

You can paypal me my fee...